Think about your typical repetitions for a second — especially if they take only that long to complete each one. if you’re pumping through your reps like a jackhammer in the quest to get each set done as quickly as possible, it’s time to recalibrate. next time you hit the gym, do every set with a two-by-four cadence: Two seconds up, one-second pause at the top and four seconds down. Stick to it over time, until such control becomes second nature. Yes, the amount of weight you can handle will drop, but you’ll get much more benefit out of every single rep, and isn’t that the point?