Training volume—your number of reps multiplied by your number of sets—is a primary determiner of hypertrophy (aka how to grow muscle). And to increase volume, you may actually need to go lower in weight than you might guess
When lifting any weight, you’ve got a concentric (hard) and eccentric (easy) phase. For instance, as you lower into a squat, you’re performing an eccentric action. When you return to standing, that’s concentric. And, according to research published in the European Journal of Applied Physiology, eccentric work is far better at triggering hypertrophy.
To increase the amount of eccentric effort in your workout, you can do two things: either slow down the eccentric phase of each exercise you perform or integrate eccentric-only variations into your routine.
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