SCIENCE BEHIND TIME UNDER TENSION

As a Personal Trainer and an Athletic Coach the first question I usually receive is “how can I add bulk and strength so I can gain size. Should I do 6-12 reps, 10-15 reps or..or..?” The first, and sometimes, only answer I give is utilize Time Under Tension for rock solid results. Time Under Tension is nothing more than utilizing a slow and controlled repetition cadence focusing on 2-3 seconds in the concentric phase and 2-3 in the eccentric or (negative) phase. Keeping a rep count for a set around 40-50 seconds will put an individual into a muscle growth pattern unless that set is performed in a fast momentum, boarder line sloppy s##t show form pattern. Keeping a slow contracted muscle motion will stimulate nerve responses that will activate all the muscle fibers located in the muscle groups that lifters are trying to build for size. Keep in mind that Time Under Tension still needs adequate rest before performing the next set as the muscle fibers that have been activated still need an energy refueling process to take on the next set. By using the 1/1.5 pattern of work vs. rest I have found a significant increase in clients hypertrophy (muscle growth) and increased athletic performance. The 1/1.5 work to rest ratio for example would be a calculation of: :40 work and 1:20 of rest or 1:00 work and 1:30 of rest. Weight load will be determined by the amount of time the lift can be performed. For example, if the weight selection is 50 pounds on a bicep curl for the first set for 50 seconds and the reps can not be completed for the second set at 1/1.5 work rest ration then the lifter can move to a 1/2 ratio or reduce weight to complete 3-4 sets of each exercise.