The easiest way to tell if your training intensity is up to standard is to compare your first and last rep of your set. If your last rep is significantly slower than your first, you're training close to failure, which is crucial for muscle growth. So, for example, my 1st rep on the hamstring curl was 0.98 seconds, whereas my last was over 2 seconds long. Just remember the slowing down of reps should happen involuntarily for the reps to be effective.
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