TEMPO TRAIN­ING

Men's Fitness - - Trainer -

To get the full ef­fect from these work­outs, you need to stick to the four-digit tempo code for each ex­er­cise. The first digit in­di­cates how long in sec­onds you take to lower the weight, the sec­ond how long you pause at the bot­tom of the move, the third how long you take to lift the weight, and the fi­nal digit how long you pause at the top. X means that part of the move should be done ex­plo­sively. The ac­cu­mu­lated time un­der ten­sion in­creases your heart rate to burn fat and break down mus­cle tis­sue so it’s re­built big­ger and stronger. Keep each rep smooth and con­trolled so your mus­cles – not mo­men­tum – do the work.

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