o Stimulate, don’t annihilate. You want to stress the muscle enough to induce a growth response, but not so much that you over train it and break it down more than you can recover from. Think about sun tanning. The right amount will of sun will get you nice and tan. Too much results in a sunburn. Same with muscles! The right amount gives you growth. Too much makes you lose muscle.
o The first thing to do is choose the right amount of weight. Select a weight you can lift about 10 times. By the 10th time, it should be difficult to lift.
This will take a little trial and error but you’ll quickly figure out how much you can handle
Each repetition, or “rep” should take you about 2 sec to lift and 3 sec to return to the start position.
Exercise until you cannot do another unassisted repetition—that’s called reaching positive failure.
URG, I'm starting to detest the phrase "over training". This article is talking about a single workout. Over training does not happen in a single workout, but it's a state that your body gets into after months/years of training. A single workout will not cause over training, and over training has a lot to do with things outside of training, like diet, stress levels, sleep patterns,... It actually has very little to do with actual training, IMHO. Fear of overtraining limits many peoples progress. I used to think that way, but I now realize the way my body builds muscle is to try to "annihilate" ( using their words ) and then to give my body enough rest between sessions. I bet the author is one who says you should train 5-6 days a week to. It's not the way to progress, IMHO. And I guess this is just a personal thing, but I hate analogies like the sun tanning one above ( I guess partly because it's a tactic used by the mormon church to try to convince unknowledgable people that certain false things are true, IMHO ). Just because something applies to suntanning it doesn't mean it applies to lifting, especially when experience proves it otherwise.
Also always lifting to positive failure in the 10 rep range is not the way to build muscle. I did that for years and made little progress. But once I started powerlifting and started doing lots of max singles and rarely doing sets of more than 6 reps, my muscle growth exploaded. Personally I think it's important to LIMIT how often you reach failure.
I can see there are time where there could be benefit from doing slow reps as described ( ie 2 seconds concentric and 3 second eccentric ) but I've also had lots of success with training dynamic effort. Stating to ALWAYS do 5 second reps is a little rediculous, IMHO.
6'8" 343# 45 years old.
330 farmers 40 feet 12 seconds
545 deadlift double overhand no straps
700 pound tire, 50 feet, 30 seconds
"BIG sums this man up. He hasn't scratched his potential yet. With some work he will be one of the top HW masters in the US if he keeps at it." - Jay Hagadorn