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What methods/tempos should I use during lifting to increase strength?

By Scott Herman in Strength / Power Training · Published

When aiming for strength gains, utilize slow negatives and explosive positive movements.

Slow negatives require you to perform a tempo which is slow as you lower the weight. An example is 3-0-1, which would see you count three seconds as you lower the weight, then take only one second to lift the weight.

Another is 4-1-1, which would see you lower the weight for 4 seconds, hold it at the bottom of the movement for one second, then explode the weight up in one second.

The explosive positive movement is important for building power.