posted Mon, 08/25/2014 - 07:23
2877
TIME UNDER TENSION >>> JUST HOW IMPORTANT IS IT FOR MUSCLE GROWTH
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I keep reading that time under tension is the crutial factor for stimulating growth (provided the weight is sufficient).
Is this true?
Do you feel that sets should last at least 45-60 seconds?
By that standpoint, would I get better growth training in the 10-12 rep range than 6-8 rep range because the sets would take longer to complete? My rep cadence is pretty much the same no matter the weight.
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Been doing 5 sec neg with squeezing positive using same weight I finished with while on cycle. Working great!! Reps are less, but it's safe and getting me very sore. PCT isn't so bad with new constant-tension routine to keep it fun.
Everything has its time and place. On my last cycle of anavar I focused on getting used to heavier weights and pushing as much as I could for sets of 8-12. Now that I have been off cycle for approx 2 months, i've been focusing on time under tension and have seen just as much results and get just as good of a workout. i really wouldn't worry about how long the set takes though...thats not the whole point. the point is to mentally focus on engaging that particular muscle and getting the most quality out of your reps. I have brought down the weight and focused on the negative as much as the positive movement. you want your last 3-4 reps in a set to really burn and to challenge you. taking time to focus on time under tension and to lower the weight is not a bad thing. the whole key to growth is change what you are doing...that doesn't mean reinvent the real and do crazy "new" workout ideas it just means change up what you have been doing so that your body doesn't get used to the same old technique
I totally agree with while on cycle pushing more weight, and I think at 8-12 reps you have great time under tension. I have not done any kind of cycle yet, but eager to start when everything is in place. My wife also wants to take Anavar, so thanks, I am going to let her know to try and push herself with upping the weight while on cycle. (But I am guessing she will feel the strength increase anyway and know to up the weight.
But thanks for sharing!
Not a problem! Start your cycle when you are ready and only when youre ready. Make sure you have enough food and can devote enough time to training and sleep. You def want to get all that you can out of your cycle. Def tell her to slowly increase the weight in her first couple of weeks. I've only done anavar and most likely that is all your wife will need to take to reach her goals. If she wants any help you know where to find me =)
Sorry, I took so much time to get back to you. But thank you, if I have any questions, i will make sure I ask you! I told her what you said! Thanks again!
I started training with a 4010 temp in mind about 1 month ago. 4010 meaning, the negative is 4 seconds 0 rest at top, 1 second lift, 0 second rest at bottom, so a 5 second full rep. (That's the TARGET) whether you hit that perfectly each time is most likely impossible.
Side note: I really made sure I was nailing down form completely correct before I jumped into changing tempo's.
I really do feel fuller since lifting this way, but I truly believe it's because of the drop-sets I do, which helps with time under tension, but that long drop set really is forcing my body to grow. But this could work for me best, I finally found a way I believe my body loves to train.
Last week I lightened everything up because I my shoulder was bothering me. It feels great now. I had intended to throttle back on intensity for the week because my cycle ends in 3 weeks and I was feeling a little overtrained. It was effecting my sleep. This way when I finish everything is feeling good and I can transition into PCT more easily. What I did find using lighter weights and a slower negative was my muscles were even more sore than when I was training in the 6-8 rep range and my pecs got very sore with no shoulder pain. I am going to finish out my cycle training in the 10-12 for compounds and 12-15 for isolation exercises and really work that negative.
I will confirm the same feeling your talking about, with a 5 second rep, counting 4 seconds negative and 1 second for the lift. I completely was sore all over the next day. I train everything frequently too, so it wasn't because I didn't hit it in the gym, but more because I never asked my muscle to recruit the amount of fibers it does with that tempo.
It's good to switch up tempo's here and there, that's my thoughts. That's awesome news, you probably felt so full of blood with your workout too huh?
I showed a guy to bench with his full back against the bench, and shoulders back, and through the whole motion squeeze like your trying to bring your hands/elbows together and let me know how you feel, I received a text from him saying, "FUCK you and your chest ideas im really hurting today, PS thanks."
LOL
So I guessed it worked for him.
Try it sometime, contract as you lift in benching.
I am starting to learn that when on gear, it is more about feeling the muscle work the weight, as opposed to training without, where using big poundages is the big factor in growth. Next cycle I plan on seeing what training in the 12-20 rep range does. I have been doing 4-10 reps for so long.
I will be starting my first cycle in several weeks from now, and I keep reading about the Alpha feeling you get when lifting. Looking forward to it, but let me know how that works out for you. I think I completely agree about also feeling and making sure you are completely hitting that muscle how you should.
Good luck with that. LMAO. The strength increase I experience during this, my first cycle, was mind blowing. Where I was having trouble getting 315 for 10 for my squats, I now get 455 for 6. I could not bench 315, now I get it for 4 sets of 5. You will definitely fall into jacking your poundages up...because everything feels so light and it's fun as hell!!!
Read this several times over, so excited man! BOOM!
i wouldn't really say its crucial but its something Id incorporate into each of my workouts in some way. personally I'm a fan of big compounds (not necessarily heavy, just ones that recruit the most motor units), don't very frequently, but I wary up the rep/set/volume as I see fit. sometimes squats are 10x3, 2-3x per week, sometimes its a set of 10 5x/week.
however i like to wrap things up with isolation movements (or smaller movements than my bread and butter stuff) where I kinda adhere to the TUT principle. Im into powerlifting so I just wanna get the lift clean and legal like it would be passed in a competition, but I throw some BBing "methodologies" (don't like using that word in this context cause size and strength certainly arent mutually exclusive, but you know what I mean) in like FST 7, focusing on stretching/contraction, etc. just so I have some variety and can address some weak points from a hypertrophy perspective.
The set should last as long as it takes to complete all the reps. There is NO set time limit for working through a set, the focus should be on the stretch and contraction, there should never be a point where the muscle or its antagonist isn't under tension. I know through personal experience being lazy or trying to conserve energy by not using your muscle to carry the weight juxtapose to picking it up and letting just hang can cause a lot of tendon or joint problems. A set shouldn't last longer than a minute and a half, excluding any variations in techniques like rest/pause or forced reps etc... The point is to KEEP YOUR PUMP... this is something that is developed through personal experience, My pump will last 4-5 minutes between sets, but then it's really hard to get back, but it is very possible to get again, just more difficult.
I've been training time under tension for about 8 months now... I will agree with the other guys it truly depends on what your goals are and what results you are seeking. If you're looking to be the guy lifting the heaviest weight in the place, this will not be the method for you. If your tempo is a 3:1:3 or a 5:1:5 you are holding that weight for that duration on the eccentric and the concentric. Your development on muscle memory is greater as you are forcing the mind to stabilize those muscles. I would recommend perfecting your form before tackling tempo. Also, incorporate isometric holds as well... You will find that you are once again putting the focus on the ability to control weight. Who can lift the heaviest isn't the focus of tempo. It's controlled growth, strength and mind muscle development. I love it!
Imagine curling a dumbell @ 1 second per rep = 10 seconds of "time under tension" for a 10 rep set.
Now imagine curling a dumbell @ 4 seconds per rep = 40 seconds of "time under tension" for a 10 rep set.
Now what kind of results could you expect when getting x4 stimulus to the muscle trained?? How might you edge out your competition training with more intensity in each and every rep in each workout?
Slow and controlled = superior results IMO
TurtleMansTooth2-3 sets warm up10- 15 reps(warm up)3-4 work sets max effort 6-8 reps(strength)5-6 sets @40% max 20-25 reps(growth)Dont forget to work in bodyweight exercises to keep foundation proportional (push ups on chest day)
Depends on goals
Want strength
Want size
Want both
Sorry. Double posted. My bad and my apologies.
TurtleMansToothDepends on what kinda muscle you want.
Static reps
Plyo reps
Depends on the athletes goals.
Plyo would be better for MMA
Static for the average joe
Time under tension and high reps is bodybuilder thing
6-8 reps is standards for powerlifting
If pure muscle size were my goal I would better off hitting 10-12 then?
I was always told white fast twitch grow most in 4-6 rep range?
I'm pretty strong, but I would like to bring up some weaker body parts. I am having trouble designing my new routine because I am being told time under tension= muscle growth. I am not sure if I want to get more reps or use more weight.
TurtleMansToothBodybuilding=training MUSCLE=high reps to stretch muscle (pump) less weight proper form
Powerlifter=training CENTRAL NERVE SYSTEM=heavy weight less reps
Time under tension would benefit a bodybuilder more who trains muscle more and cares less amount strength
Time under tension on a power clean would fuck you up. All depends on your goals
Static reps (holding weight) can benefit either
Plyo reps (fast twitch reps) benefit powerlifting more. Theyre concerned with powercleans and olympic lifts
Your like me average joe so I recommend...
2-3 sets warm up10- 15 reps(warm up)
3-4 work sets max effort 6-8 reps(strength)
5-6 sets @40% max 20-25 reps(growth)
Dont forget to work in bodyweight exercises to keep foundation proportional (push ups on chest day)
Did you figure out the best rep range? I'm trying to change my workout to get some better mass from my workouts, but was also confused about the number of reps. I want to put on about 10 pounds of muscle and really fill out my suit. I keep messing around and changing my workouts because I hear all these different ideas and don't stick with it for long enough, I just want to be sore after every workout.
If your goal is to fill out your suit make certain to place emphasis on shoulders. To often guys try to focus on chest when this is the goal. Wider looks better in clothes. When the guy who played Superman recently was prepping for the role his trainer focused a ton on adding shoulder mass. To often you see guys with thick chest and uncapped delts. It just does not look right. Boulder shoulders are where its at. Kill that medial head. Good luck.
TurtleMansToothSo you want mass?
High reps 15-25 reps (I still recommend pyramiding up weight as you lower reps though)
Slow digesting carbs
High protein
Lots of sleep
Ten reps aint shit. If you want strength and can do ten reps you need to up that weight till you can only hit 6-8 reps
Ten reps aint shit. If you want mass then stretch that muscle facia with 20-25 reps