Principle In intensification phases load the muscles for at least seconds per set

In this phase, your goal is tap in higher threshold motor units, therefore you will be using greater loads for less reps.

So for example, lets say in the bench press, you are taking 2 to complete the eccentric portion, taking a 2 second pause in the bottom position of the lift, and 1 second to complete the concentric range, your repetition cycle is of 5 seconds on average, therefore you want to do minimum of 4 reps per set if you are following that tempo prescription.

In intensification phases, pausing between reps permits greater motor unit activation, thus the handling of greater loads. A pause as short as 2 seconds in the favorable angle of the range of motion is sufficient to greatly enhance activation of the muscle's motor unit pool.

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