How much time under tension do you spend training your targeted muscles during a given exercise session or set? Most people don’t even think about it, probably because they don’t know the difference, and they just move the weight and that’s it, leaving the gym without achieving the goals they set for themselves in the time frame they set it. Then they wonder why the are not getting any results! Stop wasting your time and money! Time Under Tension is all about maximizing your targeted muscle group in a given set, therefore maximizing the benefits of each exercise session. Thus, you achieve your goals in the fastest time frame possible.
Our muscles are approximately 40% stronger during the eccentric contraction than that of the concentric contraction. This is why tempo speed is necessary for making optimal gains. Time under tension can be thought of as tempo speed. For example, a 3,0,1 tempo means three second eccentric contraction, zero second pause at the transition, and one second concentric contraction. While doing reps you would add another zero after the one count for a zero pause at the concentric transition. This would look like 3,0,1,0. Understanding this concept will help you well on your way to achieving your goals in the fastest time frame possible.
Tempo can be manipulated many ways. For instance, what we call pause reps, would look like 3,1,1,o tempo. Pausing for one second in the eccentric contraction before the one second concentric contraction is made. While a muscle is concentrically contracted blood carrying oxygen and nutrients cannot enter the muscle cell. Incorporating pause reps in to your program design is a great way flush blood in to the working muscle, no momentum is used during a pause rep, and it also helps with explosive power. Adding an extra second in the eccentric contraction (4010 or 4110) is also great for optimal gains! I wouldn’t go less than a three count eccentric in any lift or you will just be moving the weight again. Applying tempo speed not only connects mind and body but also maximizes the time that your muscles are under tension per set. Forty to seventy seconds per set is ideal for optimal growth! These are just a couple ways Time under tension can be applied to your program design.
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Train with Integrity
JUSTIN BEST
American Council on Exercise
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