If you want to build muscle, it is important to know that in free-weight exercise there are two motions. One is of the course SARMs the lifting motion which is called the concentric phase and the other is the lowering motion which is the eccentric phase. When you lift the weight your muscle contracts and becomes shorter. When you lower the weight the muscle lengthens.

Here is an example. When you curl a dumb bell, you pull the weight up to your shoulder, this is the concentric phase where the muscle shortens. This is also called the positive stage of the exercise. When you lower it back down from your shoulder to arm extension, this is the negative or eccentric phase.

Studies have proven that lowering the weight is just as important as lifting the weight in your efforts to promote muscle growth. Much of the muscle-cell "damage" that stimulates your muscle to adapt takes place when you lower the weight at the proper intensity level. When lowering the weight you are literally tearing some of the muscle fibers which stimulates and creates muscle repair (growth).

If you are not exercising this way, try it with concentrated effort by slowing down your eccentric (lowering) phase the next time you workout. You should notice a significant amount of soreness a day or two after your workout. This is a good indication that a positive growth change is taking place in that muscle.

From now on when you are lifting free-weights, practice letting the weight return to the starting point without letting gravity do all the work. The way you can be certain that you are performing the lowering of the weight properly is to always contract your muscles during this lowering phase of the exercise. Always let the weight return to the starting position, slowly and smoothly. You will literally get twice the benefit from each of your free-weight exercise sets.