Time under tension is the most effective way for learning control, stability and technique. A lot of athletes and coaches get so focused on the maximum force that they end up forgetting that you can make HUGE strength and size improvements from the eccentric movement as well.
True strength and speed come from control and you can actually focus on fixing your form and knowing where and when it breaks down.
You want to pick a weight that you can control the tempo count and trust me these are going to burn like hell but this is where you get your time under tension and get comfortable with the uncomfortable. The count here is 3 count down with a 3 count pause and a 1 count up.