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Originally Posted by coash
no point in slow concentric.. but long negative can be useful. not a fan of 21's either...fatigue is no indication of effectiveness
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Lifting the weight slow and controlled is extremely beneficial, jerking the weight up quick is of no real use and is often accompanied by poor form.
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Originally Posted by wegofsoma
make sure you eat protien after working out.
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Yes, this can be helpful, but just make sure you're not taking in more protein than you need because protein that is left over and not used will still turn into fat.