The usual pattern here is 4 reps, with the 4th rep being the part where you increase your plate. By micro-stop, it means that your partner will add a heavier plate for every stop you make.

Escalating leg press – Doing this workout requires a micro-stop for your reps.

Use the three full seconds to drive back up. To do this, just have a partner that will count 1-2-3.

3-second descent – Doing this method can add significant thickness to your legs.

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