Benefits of Slow tempo Lifting

Here is a quick Training tip in regard to lifting tempo.

Slow Tempo
Slow tempo reps are utilized by people who are trying to build muscle mass.  Any repetition that takes longer than 4 secs is slow tempo. The slow tempo will help dissipate energy that is stored in ligaments and tendons in the bodywi; and will force the muscle to work through the entire range of motion. Incorporating slow tempo training is a great way for beginners to learn proper lifting form while working on core stability.  I recommend Goblet squats, push-ups, barbell(or dumbbell) Stiff leg deadlifts, and Inverted rows. 4 x 10 on each exercise with very slow tempo( at least 3 secs down and 3 secs up ).

Try this Circuit
Goblet Squats 4 x 101001-goblet-squat-483x300

Push ups 4 x 10classic-push-up_push-up-variations

Barbell Stiff Leg Deadlift 4 x 10 Barbell Stiff leg deadlift

Inverted Row 4 x 10 inverted row

Author: Smithfitness

A former basketball player now fitness professional. Alex holds a Bachelors and Masters Degree in Kinesiology and certified NSCA Certified Strength and Conditioning Specialist(CSCS). Alex loves lifting heavy things repeatedly and going for long runs or rides and helping others achieve high levels of fitness and health. If you love fitness and health follow this blog and submerge yourself in all the fitness and health knowledge.

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