THE OFT' FOGOTTEN TRAINING VARIABLE

Chances are, if you have any experience with exercise at all, you're already know that by changing the weight, repetitions, sets or rest time between sets, you can get different effects from your workout. But there is another equally important variable you can use: tempo

...THE NEED FOR SPEED
I find most people tend to naturally gravitate toward a 2/1/2 training tempo [the first number refers to the number of seconds spent LOWERING the weight, the second is the mid-rep pause, the third is the LIFTING portion of the movement].
2/1/2 is good, but ONLY until your body has adapted to it.

Like any other training variable, there should be a sense of progression when it comes to training tempo. To really kickstart your training into high gear, it's important that you spend some time training slow - eg: 4/2/2 - this is during the Stability phase of my SMART WAY TO FITNESS™ training system. 2/1/2 is good during the Mobility (aka:strength) phase. The Agility phase calls for explosive movements - 1/0/0 - to really bring fast twitch muscle fibers into play for greater strength gains and/or fat loss.

By training SMART, your fitness goals become a very welcomed "side-effect" of my proven system. Without a systematized plan of progression, you might find you hit plateaus and fall short of your training goals.