Strength training and Tempo reps

Here is a great tip to really put muscles under tension when lifting weights . I use this program 4 x times per week , splitting muscle groups in different days to recover :

Day 1: Chest and Abs

Warm up : 12/10/8/6 ( using a 2-1-1 tempo ) 2 being the negative part of the lift / 1 sec being the hold / one sec being the positive part of the lift .

One minute rest / 12 -10 (50 %) 8 /6 at 70% 1 RM

Power set : 3 set x 3 reps

Tempo 2-1-1 at you 90% 1 RM

Plasm : 3 x 4-6 reps (using a 2-1-1)tempo at 80 % 1RM

Sacro plasmic:

6x 4-6 reps

Using 2-1/. 1

Sacro : 3x 8/10 reps using 70% ( this is your lightest weight )

Day 2: Back

Day 3: Shoulders and Triceps

Day 4: Legs

rest In between and keep cardio to 2 x days per week . Good luck