Arguably, when building a strong foundation for lower body training, you need to start with lots of reps, minimal weight and lots of time under tension. Through this, you build the strength, endurance and volume of training to work up to stronger outputs for heavier weights and less reps.
I know when I take time off of training, I also get back into it by doing tempo repetitions of squats, split squats, deadlifts, etc.
I usually do three weeks, training 2-3 times a week, with a tempo of three seconds to the bottom, hold at the bottom for three then explode up for 8-10 reps, sets of 3 or 4 - I highly suggest never doing tempo on the concentric part or the part where you contract the muscles, make this explosive/fast!
You can vary the tempo as you like but generally three seconds is a good start until you feel ready to progress the weight or increase the time with the same weight!
Get ready for some gains 💪🏻 🦵 ❗️
Author Freddie Aziz
Post Essential Tempo - The Best Leg Workouts
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