Optimizing Tempo for Muscle Growth

Tempo, or the speed of the movement, is crucial for muscle growth. Understanding the concentric (contracting the muscle) and eccentric (lowering the weight) phases is essential. Slowing down the eccentric phase (lowering weights) by about two seconds is recommended. This allows the muscle to stretch at the end of the movement, which is beneficial for hypertrophy. Using good technique and controlling the negative phase can lead to more effective and safe workouts, ensuring that the initial repetition is the easiest.

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