As a rule, big lifters aren’t keen on tempo training that emphasises a slow eccentric (read: lowering) movement.
A lower tempo means lighter weights and fewer reps, neither of which the meatier of head associate with packing on size.
But not for the first time, they’re wrong.
Research published in Biology of Sport found that taking a limb-shuddering three seconds to perform the eccentric part of a resistance move results in a hulking 17-fold spike in human growth hormone secretion just 15 minutes after your workout.
This has appeal for everyone: HGH increases protein synthesis and forces your body to burn its fat stores for fuel, meaning not only bigger muscles, but less blubber hiding them from view.