Slower reps were defined among the 14 studies between a range of 1.7 to 4.5 seconds, averaging 3.5 seconds overall, while faster tempos were between 0.3 and 2 seconds, at an average of 1 second.

When it comes to lifting weights, most of us focus on how heavy we can lift or how many reps we can complete in a session.

Listen to any lifting advice for long enough, and you'll invariably hear that slowing down your reps results in better muscle growth. Indeed, bodybuilders and influencers have long since championed ...