Implementing TEMPO into your training or at least being conscious of it is a sure fire way of improving your form, engaging the correct muscle groups and adding lean muscle to the areas you want like big arms for the fellas and a big booty for the girls. 

Try this for Goblet Squats:

4 Seconds on way down

1 Pause at bottom

1 Second Powerful ascent on upward phase

1 Second Pause at the top of each rep

(4-1-1-1)

Next time you’re in the gym try this technique out with a few different exercises and see how it pans out. I swear my glutes were screaming after 5 working sets of 10 reps with this slow tempo. Try it with anything and reap the benefits. You’ll definitely not be able to use the weight you normally do though, so no ego…

Adam