Keep in mind that there is more to strength training than just lifting weights. To get the most out of your workout it is important to control the speed at which you lift and lower weights. To get the best results you should follow along with two phases - the concentric phase where contractions shorten your muscle as it goes against a resistive force such as a weight and the eccentric phase when the muscle lengthens. Spend two full seconds in the concentric phase of an exercise especially the phase when you lift the weight up. Then during the eccentric phase when you return the weight to its start position make sure to take twice as much time – four full seconds. It has been shown in research that those who exercise and lower the weights in
