Control the speed of each rep. Slower eccentrics increase control, tension, and technical awareness.
Great for beginners, over-40 clients, hypertrophy, joint-friendly training, and form correction.
Use the method to improve the result, not just to make the workout harder. The client must still move well, recover well, and understand the purpose.
3 seconds down, 1 second pause, stand strong. 3-4 sets of 8 reps.
Month 1: learn the format and keep effort controlled. Month 2: add a set, round, or slightly more load. Month 3: increase intensity only if form, recovery, and confidence are strong.