you need to define slow in terms of time/tempo.
i agree with you that good technique shuold be at the foundation of one's training principles, but imo you're putting far too much empahsis on training slow which is counterproductive to an athlete's goals.
Duncan put the emphasis/focus on training fast. 75 pushups in 60 seconds. IME he needs to slow down, thus the focus on him training more slowly, as per my previous posts directed at Duncan's pushup numbers.
If Duncan is doing 75 pushups per minute as he stated, he is not going slow on the up or the down, and is likely using poor technique. Fast is not good, unless you have really good technique as a foundation, like I said previously. Because he is doing his pushups so fast, I suggested, in previous posts, that he slow them down and specified a time/tempo. I did define time/tempo as 3 seconds, as per my previous posts at the beginning of this thread
In previous posts, I recommended he go slow on up and the down (3 seconds), and focus on technique instead of speed, and to change hand positions. Which is what the article posted about pushups suggests.
See here (using squats as an example): http://www.muscleandfitness.com/workouts/workout-tips/tempo-training-build-size-strength
"Research shows that the positive portion of a rep (the lifting of the weight) should be done as fast as possible to engage the greatest number of muscle fibers and build strength, speed and size. It also suggests that just the opposite should be done for the negative, or lowering, phase of a rep.
Slow It Down
Try slowing down the eccentric part of every rep. Focusing on controlled rep speed is known as tempo, or time under tension, training; and the benefits are numerous. Making muscles work longer under high tension creates more muscle trauma, leading to greater muscle growth in response. It also poses a challenge to your stability and core strength, as you[HTML_REMOVED]#8217;re being forced to remain upright with a rigid torso under load. Of course, longer, more tiring sets mean improved conditioning and greater caloric expenditure.
While there is a strong endurance component to tempo training, the effect isn[HTML_REMOVED]#8217;t the same as just doing more reps. Heavy weights can still be used, and making your muscles work harder during their eccentric contraction is where they gain the most benefit when it comes to adding size to your frame.
On squats, for instance, perform 3[HTML_REMOVED]#8211;4 sets of 6[HTML_REMOVED]#8211;8 reps, taking 3[HTML_REMOVED]#8211;5 seconds to lower your body. Remember, however, to explode upward during each concentric phase.
Perfect Form
Slower tempos will immediately reveal any flaws in your exercise technique, and they[HTML_REMOVED]#8217;ll expose weak muscles. For example, if your knees start to collapse inward as the result of a slow descent on the squat, your glutes aren[HTML_REMOVED]#8217;t firing hard enough. you need to be cognizant of pushing your knees out and sitting back more as you squat down."
I have other things to do, and the questions repeatedly being asked have already been answered. Been fun. Go ride your bike.