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Daily Selfseed #8 Tempo In Workout
A super easy way to challenge yourself in your workout, is to go slow with the weight training.  By slowing down, you have to use the entire range of your muscle’s range:  eccentric (lengthening under tension), isometric (holding under tension), and concentric (contraction phase.) For functional strength, flexibility, and stability, we need our muscles to be on their “A” game in all phases.  Lots of  contractions create bulk in the muscle which is one aspect, but the ability to have strength while lengthening or holding reduces the likelihood of damaging or tearing a muscle, tendon, or ligament under use.  NASM recommends 4 seconds for the eccentric phase, 2 seconds for the isometric phase, and 1 second for the concentric phase (4/2/1). Try it!!!  Don’t be surprised if you have to lower the weight by 10-20 lbs, so you can control it safely.
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