How to get the best outcome of the program? Make sure to respect the tempos for each phase.
Because it’s low repetitions you’re able to use heavier weights, but respecting the forms.
For any movement the Concentric muscle contraction is the standard contraction and lifting motion, when the muscle shortens and its two connection points come close together. This movement is acting against the force of gravity and improves the muscle's ability to pull and lift.
The eccentric contraction is utilizing the same muscle, but acts in the lowering part of the motion. As the muscle lengthens, the two connection points of the muscle get further apart, but the muscle continues to contract and still exerts force on the weight.
Tempos:
Concentric phase (1s)
Eccentric (4s)