can someone direct me or post links regerding …eh…I dont know the technical term for it, which, for example, if I do bench press, when I lower the weight I count to 2 sec, and 1 sec up the weight, pause another 1 sec in the air and 2 sec lower again. cause recently I just read article from here, about 5x5 and 35-50 principles. I also heard that you should move your weight like 2-0-1-1 sec thing. no? yes? typically, what is a good set of numbers(secs)? Anybody know? thanks
TUT is overrated.
Vasalli, don’t even bother.
Except for certain rehabilitation applications, for the most part, lower the weight under control, which might mean anywhere from 2-3 second in most cases (depending on the range of motion of the exercise you’re doing), and then lift the weight as fast as possible (which might not ACTUALLY be fast depending on how heavy it is).
MOST of the strongest, biggest, baddest guys on earth have trained in this manner…it’ll work for you too.
[quote]Vasalli Vallius wrote:
can someone direct me or post links regerding …eh…I dont know the technical term for it, which, for example, if I do bench press, when I lower the weight I count to 2 sec, and 1 sec up the weight, pause another 1 sec in the air and 2 sec lower again. cause recently I just read article from here, about 5x5 and 35-50 principles. I also heard that you should move your weight like 2-0-1-1 sec thing. no? yes? typically, what is a good set of numbers(secs)? Anybody know? thanks[/quote]
Agree with what the others have said.
The basic force and velocity principle is that you can lift a light weight fast but it’s impossible to lift a heavy weight fast.
Depending how comfortable you are with the weights and the exercise movement, attempting to lift a heavy weight on the ‘winning’ phase at an explosive speed will require every muscle fibre possible to be recruited and fire.
How slow you go on the eccentric phase, the ‘down phase’, depends on how sore you want to be. 
Go with what feels comfortable and controlled.
I’ve used a 4 sec. pause at the bottom followed by a fast movement to help getting the weight off of my chest, if that helps. That was using about 50-60% 1r.m. though, and not more than 6 reps.
thank you all for your reply. Sorry about the TUT thing, first time for me to post thread here at T-Nation. My original title was “need some help” but dont know why it changed to TUT. Next time I will be more careful. 