Are you lifting slow enough?

Probably not. Forget what you see on Instagram 📱, or what you see in the gym 🏋️‍♂️, or what your buddy tells you. Most people in the gym get this wrong.

The reason why they get it wrong is the thinking that to get stronger, they need to lift heavy weights. This inevitably leads to sets that are over and done too quickly, resulting in minimal gains. 📉

So, if you want to keep getting minimal gains, feel free to stop reading and go back to doing what you are comfortable with 😴.

If you believe in science and evidence-based research 🧠📚, read on and do what is written below. 👇

If you want Muscle Growth (hypertrophy): 💪

 Use this tempo: two seconds lowering the weight, two seconds lifting the weight, with no pauses anywhere.

And I mean no pauses — just simply two seconds down and two seconds up. Think of yourself like the Karate Kid painting the fence – nice and smooth.

You will see this written as:

 2-0-2-0

2️⃣ Lowering the weight for two seconds

0️⃣ No pause

2️⃣ Lifting the weight for two seconds

0️⃣ No pause

To incorporate this into your workout do the following:

 ✅ 3 sets of every exercise

 ✅ 8 to 12 reps per set

If you want to increase your endurance strength: 🔋

Use this tempo: four seconds down, pause for one second, up for one second, pause for one second

You will see this written as:

 4-1-1-1

4️⃣ Lowering the weight for four seconds

1️⃣ Pause for one second

1️⃣ Lifting the weight for one second

1️⃣ Pause for one second

To incorporate this into your workout do the following:

 ✅ 2 sets of every exercise

 ✅ 12 to 20 reps per set

It’s not about lifting heavier — it’s about lifting smarter 🧠💪