The idea behind this concept is that slow, controlled, and repetitive lifts can keep you safe from physical strains. It at the same time maximises the tension on your muscles and stimulates muscle growth.
Pick the biggest lift available. For this, it doesn’t matter if it’s the squat, bench press, or deadlift. Begin by using a little less weight than what you’re accustomed to. On the concentric phase, lift it as quickly as possible. You can then try lowering the weight and lifting it slow and controlled for over 3-4 seconds.