To train with slow reps, choose a weight that is 50-70% of the weight you could normally lift for each exercise for five reps. Five reps may seem easy with this weight, but trust us, you’ll be lucky to finish five before your muscles fail. Start the positive portion of the rep slowly and methodically. It should take approximately 10 seconds to complete just the positive. Hold the weight in the contracted position for about two seconds. Lowering the weight will be even more painful, as you’ll take 10 seconds to return to the start position. You should reach muscle failure by five reps. If you can do six or more reps, increase the weight for the next set. If you can’t complete at least four reps, lessen the weight.