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I would like to keep a consistent rhythm during sets and reps (Like 4 seconds down, hold 1s, 4 s up, pause 1s).

Any tips for how to do this? What would ideal cues look/sound like?

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Counting is generally best for keeping rhythm when lifting. You can say the numbers out loud, murmur them, shout or grunt them, or just count in your head.

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To be very precise with your tempo, one suggestion would be to use this tempo trainer or a metronome app.

You can set them for different tempos which makes the counting easier.

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