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This workout introduces you to ‘Tempo Training’. There are two parts to every movement: the positive (concentric) and the negative (eccentric). Most people only focus on the positive (lifting or raising the weight) but in fact, more progress can be made when you focus on controlling the negative part of the movement (lowering the weight). To perform tempo reps, slowly lower the weight down for a 3-5 second count, then push or pull the weight back to the starting position. It’s tricky at first but you will get the hang of it quickly!

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