Progressive overload isn’t the only way you can mix things up to bust plateaus. One way you can do this is by focusing on lifting tempo. Every gym exercise can be broken down into three key phases: eccentric, isometric and concentric. The time spent on each phase is referred to as the tempo. A typical squat might follow a 2-0-1 tempo — 2 seconds lowering, no pause at the bottom, and 1 second on the way back up. Adjusting the speed of each phase can help you push past training plateaus. BY SIMON CUSHMAN 7
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