DEADLY DUMBBELL SQUAT WORKOUT: JUST 12 MINUTES!
IMHO, Tempo..
🕑 Added 2020-09-03 18:32:22 +0000 UTC
DEADLY DUMBBELL SQUAT WORKOUT: JUST 12 MINUTES!
IMHO, Tempo (or Rep Speed) is the real MVP when it comes to programming variables. And strategically manipulating it is one of the keys to pain-free gainz with minimal equipment at home. Granted, it’s definitely not the most exciting way to train (LOL), but the TRAINING EFFECT from my THERMOGENIC TEMPO TRAINING is second to none. ONLY THE REAL ONES KNOW!
Perform each set for 90 seconds of work (time-under-tension) with exactly 90 seconds of rest between sets. Use the prescribed set to set tempo (or rep speed) changes as outlined below:
Set 1: Eccentric Emphasis- Take 3-5 seconds on the descent of each rep
Set 2: Isometric Emphasis- Hold the bottom or midpoint of each rep for 3-5 seconds
Set 3: Continuous Tension- 2-3 seconds up & down with no pauses
Set 4: 1.5-Rep Technique
Start with a 25-50 pound dumbbell. Anybody who can do these with a 100+ pound dumbbell has my ETERNAL RESPECT! If you load this right, you’ll be DONE FOR THE DAY, SUCKA!Make this the worst experience of your life by doing 10-20 sliding or rolling leg curls between sets.
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Complete at-home programming at TheDailyBJ.com
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