Here is something you can do with a few of your favorite big compound lifts: use a load that is less than what you normally do for your heavy repetition maximums (RMs).
This is because you will be pushing (or pulling) the resistance as fast as possible, with good form, for each repetition, then releasing for three to four seconds. Each lift is done explosively, and each release is done over 3-4 seconds.
The weight should be light enough to allow you to explode, but heavy enough to bring you to failure in about eight reps. This technique will help you get stronger. When you build muscle you get stronger, burn more calories and reduce risk for injury.Resource: OnFitness Magazine