The key here is to lift as explosively as possible.
Normally a bodybuilder is smooth and rhythmic in his lifting
patterns. This is explosive! Do not emphasize the
negative, but rather lower the weight in about 1 second.
Not bouncing it, but also not focusing heavily on the
negative. The main focus will be explosion on the
concentric portion of the rep.
Many athletes will choose lighter weights, that are about 70
percent of their max, but lift them as if they were 100
percent of their max! You must explode as much as