Percentage of Bench Press 1-Rep Max:

Set 1: 18%

Get the weight in position to hold at the start position and lower to the stretch position.

Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press.

You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance.

Keep Belly belly breathing during the duration of the set.

Always use a spotter on appropriate lifts

Percentage of Bench Press 1-Rep Max:

Set 1: 10%

Focus on doing a full range of motion, complete, and controlled lifts.

Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below.

Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ.

Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds.

Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level.

If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.

Percentage of Bench Press 1-Rep Max:

Set 1: 15%

Get the weight in position to hold at the start position and lower to the stretch position.

Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press.

You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance.

Keep Belly belly breathing during the duration of the set.

Always use a spotter on appropriate lifts

Percentage of Bench Press 1-Rep Max:

Set 1: 7%

Focus on doing a full range of motion, complete, and controlled lifts.

Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below.

Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ.

Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds.

Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level.

If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.

Percentage of Bench Press 1-Rep Max:

Set 1: 15%

Get the weight in position to hold at the start position and lower to the stretch position.

Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press.

You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance.

Keep Belly belly breathing during the duration of the set.

Always use a spotter on appropriate lifts

Percentage of Bench Press 1-Rep Max:

Set 1: 7%

Focus on doing a full range of motion, complete, and controlled lifts.

Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below.

Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ.

Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds.

Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level.

If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.

Percentage of Bench Press 1-Rep Max:

Set 1: 18%

Get the weight in position to hold at the start position and lower to the stretch position.

Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press.

You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance.

Keep Belly belly breathing during the duration of the set.

Always use a spotter on appropriate lifts

Percentage of Bench Press 1-Rep Max:

Set 1: 10%

Focus on doing a full range of motion, complete, and controlled lifts.

Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below.

Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ.

Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds.

Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level.

If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.

Percentage of Bench Press 1-Rep Max:

Set 1: 15%

Get the weight in position to hold at the start position and lower to the stretch position.

Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press.

You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance.

Keep Belly belly breathing during the duration of the set.

Always use a spotter on appropriate lifts

Percentage of Bench Press 1-Rep Max:

Set 1: 7%

Focus on doing a full range of motion, complete, and controlled lifts.

Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below.

Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ.

Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds.

Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level.

If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.

Percentage of Bench Press 1-Rep Max:

Set 1: 15%

Get the weight in position to hold at the start position and lower to the stretch position.

Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press.

You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance.

Keep Belly belly breathing during the duration of the set.

Always use a spotter on appropriate lifts

Percentage of Bench Press 1-Rep Max:

Set 1: 7%

Focus on doing a full range of motion, complete, and controlled lifts.

Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below.

Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ.

Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds.

Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level.

If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.

Percentage of Bench Press 1-Rep Max:

Set 1: 18%

Get the weight in position to hold at the start position and lower to the stretch position.

Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press.

You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance.

Keep Belly belly breathing during the duration of the set.

Always use a spotter on appropriate lifts

Percentage of Bench Press 1-Rep Max:

Set 1: 10%

Focus on doing a full range of motion, complete, and controlled lifts.

Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below.

Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ.

Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds.

Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level.

If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.

Percentage of Bench Press 1-Rep Max:

Set 1: 15%

Get the weight in position to hold at the start position and lower to the stretch position.

Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press.

You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance.

Keep Belly belly breathing during the duration of the set.

Always use a spotter on appropriate lifts

Percentage of Bench Press 1-Rep Max:

Set 1: 7%

Focus on doing a full range of motion, complete, and controlled lifts.

Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below.

Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ.

Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds.

Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level.

If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.

Percentage of Bench Press 1-Rep Max:

Set 1: 15%

Get the weight in position to hold at the start position and lower to the stretch position.

Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press.

You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance.

Keep Belly belly breathing during the duration of the set.

Always use a spotter on appropriate lifts

Percentage of Bench Press 1-Rep Max:

Set 1: 7%

Focus on doing a full range of motion, complete, and controlled lifts.

Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below.

Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ.

Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds.

Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level.

If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.

Percentage of Bench Press 1-Rep Max:

Set 1: 18%

Get the weight in position to hold at the start position and lower to the stretch position.

Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press.

You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance.

Keep Belly belly breathing during the duration of the set.

Always use a spotter on appropriate lifts

Percentage of Bench Press 1-Rep Max:

Set 1: 10%

Focus on doing a full range of motion, complete, and controlled lifts.

Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below.

Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ.

Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds.

Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level.

If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.

Percentage of Bench Press 1-Rep Max:

Set 1: 15%

Get the weight in position to hold at the start position and lower to the stretch position.

Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press.

You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance.

Keep Belly belly breathing during the duration of the set.

Always use a spotter on appropriate lifts

Percentage of Bench Press 1-Rep Max:

Set 1: 7%

Focus on doing a full range of motion, complete, and controlled lifts.

Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below.

Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ.

Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds.

Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level.

If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.

Percentage of Bench Press 1-Rep Max:

Set 1: 15%

Get the weight in position to hold at the start position and lower to the stretch position.

Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press.

You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance.

Keep Belly belly breathing during the duration of the set.

Always use a spotter on appropriate lifts

Percentage of Bench Press 1-Rep Max:

Set 1: 7%

Focus on doing a full range of motion, complete, and controlled lifts.

Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below.

Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ.

Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds.

Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level.

If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.

Percentage of Bench Press 1-Rep Max:

Set 1: 18%

Get the weight in position to hold at the start position and lower to the stretch position.

Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press.

You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance.

Keep Belly belly breathing during the duration of the set.

Always use a spotter on appropriate lifts

Percentage of Bench Press 1-Rep Max:

Set 1: 10%

Focus on doing a full range of motion, complete, and controlled lifts.

Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below.

Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ.

Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds.

Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level.

If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.

Percentage of Bench Press 1-Rep Max:

Set 1: 15%

Get the weight in position to hold at the start position and lower to the stretch position.

Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press.

You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance.

Keep Belly belly breathing during the duration of the set.

Always use a spotter on appropriate lifts

Percentage of Bench Press 1-Rep Max:

Set 1: 7%

Focus on doing a full range of motion, complete, and controlled lifts.

Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below.

Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ.

Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds.

Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level.

If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.

Percentage of Bench Press 1-Rep Max:

Set 1: 15%

Get the weight in position to hold at the start position and lower to the stretch position.

Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press.

You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance.

Keep Belly belly breathing during the duration of the set.

Always use a spotter on appropriate lifts

Percentage of Bench Press 1-Rep Max:

Set 1: 7%

Focus on doing a full range of motion, complete, and controlled lifts.

Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below.

Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ.

Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds.

Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level.

If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.

Percentage of Bench Press 1-Rep Max:

Set 1: 18%

Get the weight in position to hold at the start position and lower to the stretch position.

Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press.

You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance.

Keep Belly belly breathing during the duration of the set.

Always use a spotter on appropriate lifts

Percentage of Bench Press 1-Rep Max:

Set 1: 10%

Focus on doing a full range of motion, complete, and controlled lifts.

Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below.

Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ.

Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds.

Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level.

If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.

Percentage of Bench Press 1-Rep Max:

Set 1: 15%

Get the weight in position to hold at the start position and lower to the stretch position.

Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press.

You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance.

Keep Belly belly breathing during the duration of the set.

Always use a spotter on appropriate lifts

Percentage of Bench Press 1-Rep Max:

Set 1: 7%

Focus on doing a full range of motion, complete, and controlled lifts.

Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below.

Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ.

Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds.

Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level.

If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.

Percentage of Bench Press 1-Rep Max:

Set 1: 15%

Get the weight in position to hold at the start position and lower to the stretch position.

Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press.

You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance.

Keep Belly belly breathing during the duration of the set.

Always use a spotter on appropriate lifts

Percentage of Bench Press 1-Rep Max:

Set 1: 7%

Focus on doing a full range of motion, complete, and controlled lifts.

Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below.

Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ.

Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds.

Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level.

If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.