Stop lifting your weights so fast

pulse

February 7, 2017 8:50 AM

It also helps you “feel” each movement through it’s complete range of motion and adjust your form as necessary based on that feel.

david jack arms slow down

This workout will help you slow down for better form and bigger muscles

If you always crank out reps at the same pace, it’s time to try tempo training. Strategically slowing down your reps and adding isometric holds increases the time your muscles spend under tension, with spurs new growth without requiring you to lift heavier weights, says Men’s Health Training Advisor Dave Jack.

It also helps you “feel” each movement through it’s complete range of motion and adjust your form as necessary based on that feel. “It’s a form of self-regulation and can lead to more precise movements with better form, better focus, and less risk of injury,” he says.

Directions:

Perform each exercise below in the order shown, resting as needed.

1. Dumbbell front squat with a 4-second hold at the bottom, 8 reps

2. Staggered wide-base single-arm row with a 4-second hold at the top, 8 reps on each side

3. Dumbbell lying triceps extension, 12 to 15 reps

4. Rolling lying triceps extension with a slow 4-second lowering tempo, as many reps as possible

5. Alternating biceps curl, right arm first, with a 4-second hold at the top of the last rep, 4 reps

6. Alternating biceps curl, left arm first, with a 4-second hold at the top of the last rep, 4 reps

Repeat exercises #5 and #6 three more times.

That’s 1 round. Repeat for 3 to 4 rounds total.

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