Take It Slow

• The typical cadence to lifting weights is raising or lifting the weight by counting to two and lowering the weight back to the starting position by counting to three. Performing both the eccentric and concentric motions slower--to a 5 or even a 10 count--recruits more fibers of the primary and secondary muscle groups.
  
  

Not Too Slow

• The drawback to slower-than-normal cadences is the amount of strain placed on the joint. While muscular endurance is increased, undue stress is placed directly onto working joints, increasing the possibility of strains and sprains to the muscles, tendons and ligaments.
  
  

Bottom Line

• There are pros and cons to slower than normal weight lifting.two black dumbbells image by msw from Fotolia.com
  
  Don't overdo slow lifting. Try a slow count when lowering the weight, known in gym-speak as "doing a negative," on the last one or two reps of the last couple of working sets. This will help ensure uniform recruitment of all muscle fibers, which may help bolster strength.