Changing up your repetition speed builds more eccentric strength. Eccentric phase of an exercise is the negative or down part on bench press or upward part of a pull down.
A great way to give your muscles some variety and to add intensity to your workout is to go slower on the eccentric part of the exercise. Most the time we train at one speed and our bodies get used to that. Change things up bit and slow down during the eccentric phase of your exercises for the next few weeks. By doing, this you'll notice your muscles feel a major pump.
For more from personal trainer David Rich, visit FitnessModelBody.com