Join Date: Sep 2002
Location: Edinburgh, Scotland
Pick your exercise.
Perhaps 1-2-3-4 hammer ons, from bottom to top string, and then up one fret, 4-3-2-1 pull-offs, top to bottom, up one fret & work it up to the 10th position, and back down again.
Also do 1-3-2-4, 4-2-3-1
Also do 1-4-3-2, 4-1-2-3
Also do 1-2-4, 4-2-1
Also do 1-3-4, 4-3-1
Concentrate on never letting the fingers lift more than 1/2 to one inch from the 'board, dependent on how pedantic you want to be. Lift each finger as the next comes down. Notes should all be super clean, practice this on a clean setting with no compression.
Start at your 100 (or 126 or so for the triplet patterns), and once you can do it, perfectly, go up 2 clicks on the metronome. Then down 1, then up 2, until you start to lose it. Then drop 20 on the metronome and then go up again.
You will find you reach a ceiling the first time, and break it on the second. Every 2-3 months you will suddenly find you jump 10-20 clicks. Keep a note of the "range" of clicks for each exercise.
I got this out of a book years ago, its always done me okay, it'll work with all your other exercises too.
All the best,