Chapter 1
The legendary origin of strength
Chapter 2
The subtle math of micro-loading
Chapter 3
Upgrading without adding weight
Chapter 4
The recovery paradox and the plateau
Ch 3 · Upgrading without adding weight
coach Taking four seconds instead of one to lower a weight increases time under tension, overloading muscles with the exact same weight.
Fun Fact
Sloth speed: Slowing down a bodyweight squat to take 10 seconds down and 10 seconds up can make an unweighted movement feel as heavy as lifting iron.
Glossary
tempo (noun)
The speed at which a passage of music is played or an activity is performed. Australian coach Ian King created the three-digit system in the 1980s to increase exercise difficulty using speed.
The speed at which a passage of music is played or an activity is performed. Australian coach Ian King created the three-digit system in the 1980s to increase exercise difficulty using speed.
Quiz
Which phase of a lift, involving the lengthening of the muscle under tension, benefits most from a slow tempo?
Quiz
Why does a full range of motion build more complete strength than partial movements?
Quiz
Where is the most effective place to pause during an exercise to maximize the challenge?