Recently finished up an intense or heavy program and feeling tired and sore? Do a quick 2-week program of high volume low weight sets. I know, I know you don’t get the same satisfaction of throwing heavy weights around the strength training center. The answer for this is increasing your “Time under Tension”. Focus on 5 sec count negatives to make the muscles work longer in the contracted position.
A couple examples to mix in:
Incline Bench 5 count Down (+) 1 count Up 8 reps for 4 sets
Cable Flys 1 count together (+) 5 count open 10 reps for 3 sets
Cable Curl 1 count up (+) 5 count down 8 reps for 3 sets
Your joints will thank you and your muscular endurance will increase.