TweetI had to change my way of training for various reasons but I am responding way beyond I thought possible the way I am doing it now.

I do a medium / lite weight and do 20 to 25 reps very slow and controlled at the top and end of each rep I squeeze or elongate the muscle

and /or the angonist muscle. I use less and less weight when I can not control the weight correctly.

I was always taught heavy and low reps to build muscle, but this is working well for me.