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Tempo is one of the most important training variables to consider. It dictates the quality of the training and the effect it has. Performing reps too quickly can miss out on many benefits from increasing muscle mass, improving flexibility, conditioning connective tissue, learning new moves and more. Slow eccentrics are one of the main aspects to this but also using pauses in weak points and in stretched positions.

References:
https://www.ncbi.nlm.nih.gov/pmc/arti...
https://www.frontiersin.org/articles/...
https://link.springer.com/article/10....
https://link.springer.com/article/10....
https://pubmed.ncbi.nlm.nih.gov/30335...
https://journals.lww.com/nsca-jscr/fu...

TIMESTAMPS:

00:00 Not All Reps Are Equal
0:19 Why You Should Consider Tempo
1:07 What Exercise Tempos Mean
1:42 Slow Eccentrics Improve Movement Patterns
2:28 Use Negative Only Reps To Learn New Skills
2:57 Pauses Can Improve Weak Points
3:48 How To Improve Flexibility With Any Exercise
4:56 Use More Range To Build More Muscle
5:23 Don't Just Count Reps
5:44 Let Me Know Your Approach!