- Slow things down. Take 4 or more seconds to lift and lower the weight
- Make the lowering phase harder. Lift the weight for 1 second and lower the weight for 3-4 seconds
- Change the tempo throughout the set. One idea is to alternate 2 reps at normal speed and 2 reps at slower speed (2 seconds up and 2 seconds down).
- Add an isometric hold. Complete one set of the exercise then hold the last rep for several seconds. For example, do one set of bicep curls then lift the weight halfway up and hold for as long as you can.
- Keep tension on the muscles. Shorten your range of motion just a bit to keep constant tension on the muscles you're working. For example, when doing a leg press, don't straighten the legs all the way but keep a bend in the knees.
- Add pulses. At the end of a normal set (or halfway through) add several slow, small pulses. For example, do 8 squats and then stay down at the low-end of the movement and pulse halfway up 8 times.
For some great ideas on how to incorporate different types of tempo changes in your workouts, try some of Cathe Friedrich's strength training videos.
