Slow-Fast Workout (SFW)

When working out many people just focus on the sets and reps of exercises and forget about the speed of the lift.  Controlling the tempo or speed can enhance the workout or muscle fibers in different ways.   By using slow full form reps, you can really feel the muscle work and burn, but the downside is usually you can’t lift as much weight.  On the other hand using very fast and shorter reps you can handle more weight and stress the fast twitch muscle fibers a little more.  I tend to try and use both during different sets of my workouts or phases throughout contest preparation throughout the year.  During my offseason time I like to load the bar as heavy as I can and pump out as many until failure.  Closer to contests I will lighten the load and use fuller reps and form to squeeze out definition before going on stage.
This technique can be used on almost every single exercise, and really in any manner you want.  I prefer to start my warm-up set with nice and slow full reps to fully engorge the muscle with blood.  After my joints and muscles feel warm, then I will progress to heavier weight and short explosive movements, and then finish with some fast burnouts at the end. Tip-the more force you produce, the more muscle fibers have to be used in order to move the resistance faster.

Example:
Bench Press
1st set- Using just the bar, full repetitions all the way up and down with a 2-3 second count.
2nd set- add a plate (45lb or whatever you are comfortable with) to each side and perform full slow repetitions for around 15-20 reps. 
3rd set- add another plate (45lb or whatever you are comfortable with) and perform 15 fast explosive reps or until failure. 
4th set-depending on how heavy you’re are going, probably close to 80% max weight, perform fast for around 10 reps.
5th set-close to 90% of max weight, max weight for 4-6 reps
6th set-around 100-110% max weight, have someone spot or help lift the bar and perform a negative repetition or two as slow as you can.
7th set-drop the weight back to 50-60% and perform full form fast reps for a final burnout.

          …For more information and tips, check my website, www.chadamartin.com.