Why "time under load" is useless for muscle gain (and what really matters). Is "time under load" an important factor for muscle growth? Does muscle time under load matter?

Recently, I began to think about whether it really matters how many repetitions to perform in my approach. And how important the number of repetitions can be in general. Maybe much more important is not how many repetitions we perform with you, but how we perform them with you. And how long at this time our muscles are under the load itself.

I am absolutely sure that our muscles do not know how to count how many and how many repetitions we perform in our sets.

And this means that it doesn’t matter at all how many repetitions you did in your approach, but how you performed them will be much more important.

Indeed, in fact, you can perform the same 20 repetitions in less than 20 seconds, or you can perform only 5 repetitions with the same weight, having already spent 60 seconds on them, i.e. 1 minute.
And thus achieve a much greater load on your muscles.

Do you understand what I mean?

Look, if we take one minute (60 seconds) as a basis, then let's see what we can accomplish in this time.

• For example, in the same 60 seconds, you can perform 30-40 fast repetitions, spending only 1-2 seconds on each of these repetitions.
• Or you can complete 60 seconds in the same time, a little more slowly already 20 full-fledged repetitions, spending 2-3 seconds on each of these repetitions and thus bring your muscles to full muscle failure.
• Or you can generally perform only 10 repetitions, spending 5-6 seconds on each of these repetitions and also bring your muscles to full muscle failure.
• But this is not all, you can also perform only 5-6 very slow repetitions, spending 10-12 seconds on each of them, and you will also reach full-fledged muscle failure.
• It would seem that this is the limit, but no, because you can do only 2-3 repetitions in general, spending 20-30 seconds on each of them and reach muscle failure in the same way.

Do you see what happens? You can reach full-fledged muscle failure by doing as little as 20-30 reps, or by doing as little as 3-5 reps.

Therefore, if you are asked what is still more important than the number of repetitions performed or the total time under load for each of the repetitions you perform, then you already know the answer yourself ...

Although it is worth noting that the load itself is no less important than time itself. After all, if your muscles are under load, but this load is insufficient, then in fact your muscles will not respond to this very load.

And this means that there will be no further muscle growth after such an exercise.

Therefore, choose for yourself correctly not only the time under load and the number of repetitions, but also the very load with which you are going to work in your exercise.

Quality or Quantity?

I noted for myself a long time ago that you should not run after the number of repetitions, because, in fact, it doesn’t matter at all whether you do 10 repetitions or perform 9 repetitions, or even do only 7 repetitions, where the quality of the repetitions you perform will be more important, and not their total number.

I have also noticed both on myself personally and on other athletes I train that doing 10-15 reps in a fast style in the end gives a much worse result in muscle growth than the quality performance of each individual repetition.

In other words, we do not use the momentum and speed of the projectile to perform as many repetitions as possible, but rather we perform each repetition under control, feeling each phase of the movement (positive, static and negative phase).

At the same time, in each of these three phases, we slightly delay the projectile itself, so each of our repetitions will be much harder and it will be performed much more slowly, but at the same time, such a repetition will be much better.

How long should each working approach and each individual repetition last?

From my experience, I can say that the most optimal time for each working set is one minute (60 seconds), this is the amount of time that you should always strive for.

On average, for most athletes, the working approach itself lasts no more than 30 seconds, or rather, even about 20 seconds.

If you really want to work out your muscles very efficiently and intensively, then you should increase the time of your working approach to 40-60 seconds or more, while spending an average of 4-6 seconds on each repetition, up to a maximum of 10 seconds.

At the same time, it doesn’t matter at all how many repetitions you can perform, the main thing is to perform them as efficiently as possible ...

Good day, my dear readers, admirers and other personalities! Isometric exercises, what is it?

With this post, we open a new series of notes called “Muscle Inside”, in which throughout October, we will deal with exclusively narrow muscle issues. After studying each of the notes, you will better understand what is happening and how. (may happen) with muscles, how best to work with them and how to stimulate growth and development as much as possible. Well, we will start by revealing the topic of isometric exercises.

So, if you are tired of the classic swing, and you want to somehow diversify your workouts, then this cycle is just for you.

Muscle work: a look from the inside

Note:
All further narration on the topic of isometric exercises will be divided into subchapters.

What is isometry?

This is a type of strength training in which the angle of the joint and the length of the muscle do not change during contraction. (versus concentric or eccentric contractions called dynamic/isotonic movements). Isometrics means that the athlete is in static positions/postures, it does not manifest itself through dynamics/range of motion.

Isometric exercise is a form of exercise that involves static contraction of a muscle with no apparent movement along the angle of the joint. The term "isometric" combines the words "isos" (equal) and "metria" (measurement), which means that in these exercises the length of the muscle and the angle of the joint do not change, although the force of compression may vary. This is in contrast to isotonic contractions, in which the contraction force does not change, but the length of the muscles and the angle of the joint change.

Resistance in isometric exercises is usually associated with muscle contraction under the action of:

• own weight of the body or the earth;
• structural elements (e.g. putting pressure on a wall);
• free weights, machines/mechanisms or elastic equipment (e.g. ribbons);
• push type equipment.

Types of muscle contractions

We have already dealt with this topic in detail in the corresponding note ], so we will only remind ourselves of the main points. And as an example, let's take the exercise -.

Here are the contractions of the biceps brachii muscle subject to the technique of performing the exercise:

• concentric - bending the arm towards oneself: the length of the muscle decreases, muscle strength is greater than resistance;
• eccentric - extension of the arm away from oneself: the muscle lengthens, muscle strength is less than resistance;
• isometric / static - holding a dumbbell in an outstretched hand: muscle contraction without changing length, muscle strength corresponds to resistance.

In the picture version, these three types of abbreviations, for a specific example, represent such a picture.

In terms of contractile moments, it is important to understand the following - the slower you perform the exercise, the more difficult it is for the muscles. Deceleration of speed improves the concentric and eccentric effects, which allows for optimal muscle contraction.

Note:

A slow exercise approach may be particularly effective in increasing muscle mass/strength development in girls. Those. the emphasis is not on increasing the weight of the burden, but on the duration of the muscle being under load.

Mechanisms of muscle contraction. Comparison of isometric and isotonic contractions

Muscle contraction is based on muscle fiber twitching (MF) - the mechanical response of an individual MF, an individual motor block, or the entire muscle to a single action potential. The motor block consists of a motor neuron and all the m.v. that it innervates.

In response to a stimulus, the fiber contracts, in which case the twitch is divided into several phases.

1. latency period. Represents a delay of several milliseconds between the action potential and the onset of contraction and reflects the time for communication between excitation and contraction;
2. contraction phase. Begins at the end of the latency period and ends when muscle tension reaches its peak (voltage = force expressed in grams);
3. relaxation phase. The time between peak voltage and the end of compression when the voltage returns to zero.

Visually, all three phases represent the following picture:

One feature of muscle twitching is its reproducibility. Repeated stimulation produces convulsions of the same size and shape. Although muscle twitches are reproducible, spasms between muscles and muscle fibers can vary. This is due to differences in the size of m.w. and differences in fiber contraction speed.

Isometric twitching (IP) occurs when the load (strength of opposite contraction) greater than the contraction force of the muscle, the latter creates tension when it contracts but does not contract. PI is measured while holding the muscle in a stationary state by fixing the tension that develops during such a contraction. The rise and fall of voltage forms a bell-shaped curve.

Isotonic jerks occur when the force of muscle contraction is at least equal to the load, so that the muscle shortens. Isotonic twitching is measured by attaching the muscle to a moving load. The tension curve of an isotonic twitch forms a plateau during which the force or tension is constant.

The tension curve caused by isotonic twitching will look different depending on the load on the muscle. The larger it is, the higher the plateau, and the longer the delay between stimuli and the onset of muscle contraction/shortening. When the load exceeds the amount of force the muscle can generate, the results of an isometric twitch are always the same size and shape.

Visual process of isotonic (with constantly increasing load) and isometric contractions are presented in the following graph.

During isometric contraction, the contractile component of the muscle (sarcomeres) shortens, but the total length of the fibers does not change. This is because parts of the muscle do not generate force, but passively transfer the contraction force to the ends of the muscle stretch. This is the part of the muscle called the sequential elastic component.

Note:

This laboratory description of isotonic contraction is a simplification of what actually happens in our body. When a person shifts a load, the muscles are constantly “changing” based on the position of the bones, and the CNS regulates the tension generated to ensure that the muscles generate the appropriate force.

What are the benefits of isometrics?

Did you know that the athletes of the golden era of bodybuilding (e.g. Frank Zane, Arnold Schwarzenegger) paid a lot of attention to isometric exercises in their training. They adopted this approach from their predecessors (Steve Reeves), and all because isometry can provide the following advantages:

• the body is able to activate almost all available motor units that are not “turned on” during normal dynamic training;
• thickening”/improving the efficiency of interaction between the central nervous system and muscles, the ability to recruit (according to research data, on average 5% ) more m.v.;
• inertial (even after the completion of the isometric training program) increase in static muscle strength;
• muscle rehabilitation after an injury - providing a restorative effect when they are “imposed” on the injured region;
• lowering blood pressure;
• increased flexibility;
• more advantageous type of muscles when posing.

How to work with isometrics? golden rules for training

An important point in obtaining desired effects for muscles when working with isometrics is to comply with the following rules:

1. isometric exercises actively affect the athlete's central nervous system, so the mode of conducting such sessions should be limited, for example, 2-3 once a week for 8-10 minutes per session, average time to hold a static position 10-60 sec., depending on the exercise;
2. studies show that when performing isometric exercises, it is not at all necessary to create in the muscle in each approach 100% effort, the maximum voluntary reduction will suffice. You can also benefit from working with 60-80% from maximum effort;
3. while holding static, do not lock your breath. Inhalations / exhalations should be infrequent, deep and produced by the lower abdomen;
4. research shows that changing angles when doing isometrics increases muscle strength. Thus, one should not only include different exercises in isometric PT, but also change the angles of muscle “attack”: position the arm (on the example of a static exercise with a dumbbell for biceps) from different angles 45, 90, 120 ;
5. lengthen each subsequent set of isometrics, i.e. do the first set on 10 sec, second on 15 , third on 20 = 1 a week. The starting point of the second week will already be 15 sec. This tactic will allow you to quickly develop muscle strength.

So, we have analyzed all the theoretical points and smoothly approached the practice and now we will find out.

Isometric exercises. What are they?

We will not make life difficult for ourselves and for you by giving a descriptive part for each exercise. The poses are all clear, so it would be most advisable to bring them in a prefabricated picture version.

No. 1. Top 5 Full Body Isometric Bodyweight Exercises

The list looks like this:

• plank on outstretched arms;
• warrior exercise;
• pulling up and holding at the top point;
• holding on the weight of opposite arms and legs;
• folding knife with a fulcrum on a fitball / bench.

No. 2. Top 5 Isometric Bodyweight Lowering Exercises

The list looks like this:

• static lunge;
• chair against the wall
• bridge with 2 support points;
• holding position lifting on toes;
• keeping straight legs lying on the floor.

No. 3. Top 5 isometric exercises with shells (option for the hall)

The list looks like this:

• holding a corner in squats in Smith;
• keeping straight legs in sitting extensions;
• holding hands with dumbbells at the sides;
• holding the bottom position in push-ups on the uneven bars;
• holding straight legs with a dumbbell in the reverse hyperextension exercise.

Agree, when you have a ready-made training program on hand, it argues every now and then, and the result comes much faster. Therefore, further we will present a ready-made scheme, an isometric complex, which can be carried out immediately immediately after strength training.

Afterword

A new month, a new “Muscle Inside” cycle and an interesting topic of isometric exercises. Today we got acquainted with the static method of influencing the muscles. Should they bother? No, it's not worth it! But to include in your training program and practice, like a month or two, definitely yes. Let's practice!

That's all for now, thank you for devoting this time to your development. See you soon!

PS: Do you do static in the gym? Maybe at home?

PPS: did the project help? Then leave a link to it in the status of your social network - plus 100 Karma points guaranteed :)

With respect and gratitude, Dmitry Protasov.

Let's say your maximum in the squat is 100 kg. What is more effective for the growth of your muscles - to squat "to the stop" with a 30-kilogram barbell or with an 80-kilogram one? Do not rush to give your answer, scientists have checked everything for a long time.

Renowned fitness expert Sergei Strukov compiled and translated into Russian a text based on 68 scientific studies that attempt to answer the question “Is there a minimum intensity threshold for stimulating adaptive hypertrophy during weight training.” We have adapted an important and interesting original of almost 35 thousand characters under your eyes: we have shortened and simplified the text for mass understanding without losing meaning, so let's plunge into the search for an answer without delay.

60-75% of Rep Max works best

In the traditional approach to training, a significant increase in muscle size requires an intensity of about 60% of your maximum, which you can do only once (which corresponds to about 10-12 repetitions). Presumably, this is the minimum level required to activate the entire spectrum of muscle fibers.

At a load intensity of 20%, they performed 3 sets of 27 reps, at 40% - 3 sets of 14 reps, at 60% - 3 sets of 9 reps, at 75% - 3 sets of 8 reps and pi 90% - 6 sets of 3 repetitions. Thus, the total amount of work (the total amount of weight lifted) was the same in all five cases.

As a result, the increase in muscle protein synthesis was minimal after exercise at 20% and 40%, but increased significantly at 60% and reached a plateau. In other words, with a further increase in the load value in % of the maximum weight that the subjects could take, there was no significant increase in muscle protein synthesis.

The results were valid for both young and old people, confirming that the stimulatory effects of exercise peaked at ~60-75% of maximum weight.

Low intensity is effective if you work to failure.

However, there is emerging evidence that low-intensity resistance training (even with 30% of your maximum weight) can cause significant muscle growth, in many cases no less than high-intensity exercise.

The authors of the previous study did not note whether a low intensity load (20-40%) was performed to failure, this was not the goal, however this is a very important limitation, as it has been experimentally shown that hypertrophy (muscle growth) in response to training with a low load occurs if repetitions are performed to the point of voluntary muscle failure (studies #2, #3).

In Study #2, 15 young, active people performed four sets of single-leg calf extensions, initially at 30%, then 90% of their RC maximum to voluntary muscle fatigue each.

The third time the exercise was performed at an intensity of 30% with work (reps times the load) equal to the load of 90% (roughly, at a load of 30%, they did 3 times more repetitions than at a load of 90% of the repeated maximum. As a result, the number fewer repetitions were obtained than when performed with the same load, but “up to the stop”).

4 hours after the end of each of these three loads, muscle protein synthesis was increased, but the levels in the third case (30% of the load with 3 times more repetitions than 90%, but not "full"), were about half lower than after the first two loads. In other words, the fact of performing exercises with low weight until muscle fatigue, "all the way" was of decisive importance in this experiment.

It is noteworthy that the synthesis of muscle proteins of myofibrils (muscle fibers) remained elevated a day after exercise only at a load of 30% of the maximum weight, but with the number of repetitions to failure.

In summary, low-intensity exercise to failure elicits a greater immediate muscle response than high-intensity exercise. True, it should be noted that the amount of work was significantly higher when performing a 30% load to failure compared to a 90% load. Roughly speaking, with a load of 90% of the one-time maximum, the subjects could do, for example, only 3 repetitions, and with a load of 30% "to the stop" - much more than 9 repetitions.
This fact does not allow us to isolate the effect of intensity in this study.

The results are inconsistent. More reps - less muscle

In study #4, 32 untrained young people aged 17 to 28 were randomly divided into 3 groups:
- one group of weights in the exercises were selected so that they performed 3-5 repetitions "to the stop" in four sets of each exercise with a rest between sets of 3 minutes;
– the second group performed three sets of 9–11 reps with 2 minutes rest between sets;
- the third group - performed two sets of 20-28 repetitions and a rest of 1 minute.
Well, the control group - for comparison, did not perform any exercises with weights at all.

The workout included leg presses, squats, and calf extensions with approximately equal total volume of work. Classes were held 2 times a week for the first 4 weeks and 3 times a week for the remaining 4 weeks. Weights were progressively increased, focusing on the required number of repetitions in all approaches, and all approaches were performed until concentric muscle failure.

As a result, the cross-sectional area of ​​\u200b\u200bthe muscle was estimated (on which its strength and volume directly depend). A biopsy of the vastus lateralis muscle was used for evaluation.

After 8 weeks, the low and medium repetition groups showed significant increases in the cross-sectional area of ​​type I, IIA, and IIX fibers of 12.5%, 19.5%, and 26%, respectively. However, the increase in fibers in the high rep (and therefore low intensity) group did not reach statistical significance for any of the fiber types, which means that low intensity exercises (with the number of repetitions to the limit of 20-28) are not suitable for stimulating hypertrophy.

The number of repetitions is not significant if they are done to failure.

Other scientists have applied a similar basic training program (Study #5). 25 healthy people aged 34-44 years with at least 1 year of resistance training experience were divided into 2 groups only: low and high reps, the group with average reps was excluded.

As a result, after 8 weeks of training, an increase in the cross-sectional area of ​​​​the quadriceps femoris muscle was found by 10% in both groups without significant differences.

A follow-up study from the same lab (#6) with similar subject characteristics reported a 10% increase in quadriceps size, with no significant difference between groups that used the same training protocol.

The researchers believe that the results diverge from the data we described in the previous example due to the untrainedness of older people, so that any kind of weight training in this population can provide a significant stimulus for muscle growth.

Notably, subsequent studies using a similar protocol in healthy young adults showed an 18% increase in satellite cell count associated with low-intensity (higher rep) training.
Therefore, exercises with light weights and a high number of repetitions, done "to the stop", can have positive impact on the early stages process of muscle formation.

Three sets of light weights are more effective than one set of heavy weights.

The Stuart Phillips lab conducted an experiment with similar conditions on subjects to test the hypothesis of long-term muscle gain (#7).
18 untrained people 20-22 years of age were randomly assigned to groups that performed different weight training, including the extension of the lower leg of one leg "to the stop":
One group did three sets of low-intensity exercise at 30% of their 1-rep max.
- the second - three sets of high-intensity exercises 80% of the maximum;
- the third - only one approach with 80% of the RM.
Classes were held 3 times a week for 10 weeks.

At the end of the study, in the first two groups - both with low and high intensity, there were significant increases in muscle volumes (in the first, on average, + 6.8%, in the second, + 7.2%).

And in the third group, which performed only one approach, only a slight increase in muscles was recorded, less than half of the result of the previous groups: 3.2%.
This means that low-impact exercises in three sets to muscle failure more effective than exercise with a weight close to the maximum, but in one approach.

This means that at your “max” squat at 100kg, if you do a 30kg barbell squat all the way to the floor, it is about the same as squatting with an 80kg barbell in terms of muscle growth.

conclusions

Research shows that a medium rep range (6-12 reps) using controlled tempo lifting may be optimal for maximum muscle growth. This so-called "hypertrophy range" probably provides the optimal combination of mechanical stress, metabolic stress, and muscle damage, thereby generating sustained muscle growth.

However, there are good reasons to include loads of different intensity in training programs to increase muscle mass. Low rep training (1-5) improves the neuromuscular adaptation needed to develop maximum strength. This adaptation allows the use of greater weights, and thus greater mechanical stress, at moderate intensity.

Conversely, training at high reps (greater than 15) can reduce lactate production during exercise, delaying the onset of fatigue and thus leading to greater changes in muscle fibers.

This variant approach is especially important for people with significant training experience, when a higher level of overload is needed to continue adaptive changes.

There is also evidence that low-intensity, high-rep training can increase muscle mass in untrained individuals. Low-load training to failure seems to be the optimal solution for muscle mass gains in beginners. It may also be useful for older people or those who cannot perform close to maximum weight training.

Although bodybuilding has traditionally done sets for a certain number of repetitions, a relatively new method of limiting the length of the set, which has become quite popular in recent years, is “time under load”.

What is "time under load"?

As the name suggests, Time Under Tension (TUT) is the amount of time a set is performed.

So, instead of aiming for, say, 8 reps per set, you can complete a set for, say, 50 seconds. Once the 50 seconds are up, the set stops, no matter how many reps you have done.

Example of VPN for squats

4 – 1 – 1 – 0 for one rep where you squat for 4 seconds – first number, a second pause at the lower point of the amplitude - second number, one second to stand up - third number, and then the fourth number is 0, which means you don't stop at the top. Thus, you spent 6 seconds for one repetition. If you maintain this pace for eight repetitions, then the entire set will take 48 seconds.

In general, under tension times of 1 to 20 seconds are considered ideal for increasing strength, 30 to 60 seconds for hypertrophy, and 70 to 100 seconds or more for endurance development (although these are just estimates, specific recommendations from various experts may vary slightly). differ).

But is "time under load" an important factor in muscle growth? Should you stop counting reps per set and start timing?

In short, yes, the total amount of time your muscles spend under load certainly plays a role in optimal hypertrophy results, but it's really not something you should worry about.

The concept of TPH certainly makes sense, but this does not mean that someone knows for sure the optimal time frame for performing sets to achieve a specific training goal.

What “time under tension” tells us is something that most people who train with weights already know, namely:

1. Very short sets of low reps (less than 5) are likely not ideal for hypertrophy and are more suitable for strength gains.
2. Very long sets of high reps (more than 12) are also probably not ideal for muscle growth and are more suitable for endurance development.

This is why, for maximum results in terms of muscle gain, it is most often recommended to perform 5 to 12 reps per set.

As long as you stick to this range and perform your reps in such a way that lifting the weight is a fast but non-jerky movement and lowering the weight slowly under your full control, there is no need to worry about any particular time frame.

In any case, you will most likely “hit” the typical recommended range for hypertrophy in the TPN, and even if you “miss” by a few seconds, then do not forget that this is, in any case, an approximate time frame.

What is the disadvantage of VPN?

Limiting the time it takes to complete a set is not only an unnecessary aspect of your training, but can even lead to potentially negative consequences.

The thing is, setting a stopwatch and doing timed sets ends up distracting you from the things that really matter, like proper rep speed, intensity, and focus on progression of weights and reps.

In addition, training to optimize time under tension also typically forces athletes to deliberately slow down their reps to make sure they hit the minimum time allowed.

There is no doubt that full control of the weight is important, but doing sets at a super-slow pace is not ideal for maximizing hypertrophy.

Again, this is just another example of how focusing on time under load can actually work against you.

Conclusion

Yes, the total amount of time under tension certainly affects how your muscles respond to training. And yes, the typical recommended TT range for hypertrophy of 30-60 seconds is probably a good guideline if your goal is to maximize muscle growth.

However, if you stick to the 5-12 rep range per set, use the right rep tempo, stop 1-2 reps before concentric muscle failure occurs, then you are already roughly within this range of TPN.

What's more, it saves you the hassle of setting a stopwatch and distracting you from the things that are really important for stimulating muscle growth.

While "time under load" is an interesting concept and certainly contributes to the big picture, it's just not something you should worry about.

P.S. But still, if anyone is interested in trying this technique for themselves, I suggest the VPN training program, which I used for a month, training 4 days a week.

4 day training split VPN

Day - 1 (Legs, abs)

(Tempo 4 - 0 - 1 - 0)

On foot (Tempo 3 - 0 - 1 - 0)

(Tempo 4 - 0 - 1 - 0)

On foot (Tempo 4 - 0 - 1 - 0)

(Tempo 4 - 0 - 1 - 0)

6. - 3 sets of 15 reps (Tempo 4 - 0 - 1 - 0)

7. - 3 sets of 15 reps (Tempo 4 - 0 - 1 - 0)

Day - 2 (Chest, Shoulders)

1. - 4 sets of 8 - 10 reps (Tempo 3 - 1 - 1 - 0)

2. - 3 sets of 8 - 10 reps (Tempo 3 - 0 - 1 - 0)

3. - 3 sets of 8 - 10 reps (Tempo 4 - 0 - 1 - 0)

4. - 3 sets of 8 - 10 reps (Tempo 3 - 0 - 1 - 0)

5. - 3 sets of 8 - 10 reps (Tempo 4 - 0 - 1 - 0)

6. - 3 sets of 8 - 10 reps (Tempo 4 - 0 - 1 - 0)

Day - 3 (Rest, recovery)

Day - 4 (Back)

1. - 4 sets of 8 - 20 reps (Tempo 4 - 0 - 1 - 0)

2. - 3 sets of 8 - 10 reps (Tempo 3 - 0 - 1 - 0)

3. - 3 sets of 8 - 10 reps (Tempo 4 - 0 - 1 - 0)

4. - 3 sets of 8 - 10 reps (Tempo 3 - 0 - 1 - 1)

5. - 3 sets of 8 - 10 reps (Tempo 4 - 0 - 1 - 0) Lifting dumbbells for biceps sitting on an inclined bench 45 gr. – 3 sets of 8 – 10 repetitions (Tempo 4 - 0 - 1 - 0)

superset

5A. – 3 sets of 8 – 10 reps (Tempo 3 - 0 -1 - 0)

5 B. – 3 sets of 8 – 10 repetitions (Tempo 3 - 0 - 1 - 0)

Days 6 - 7 (Rest, recovery)

Explanation of the program

Most HPT programs focus on lowering the weight slowly and lifting it relatively quickly. Thus, even if you lose track of seconds for each rep, remember that you must lower the weight slowly and raise it quickly.

You can fool yourself a little and increase the pace of movement, because you are tired. Not worth it! A good option is a training partner who will help you keep score and help with the exercise.

Be careful when choosing a weight. You can bench press 100kg for 8 reps like you would in your regular workout. But to control the weight in the negative phase of the movement with more weight, it will be much more difficult. Try to reduce your usual working weight by 20%.

It is believed that more "time under load" also means more muscle growth. Not so simple.

« Muscles do not understand what weight is on the projectile" - many philosophizing bodybuilders say, - " The only thing they understand is the need for load-induced growth.».

Well, if you're new and unfamiliar with this belief, I want to point out that this vision has been dominant for decades. We are talking about muscle tension during the performance of sets. For example, let's say we do 8 repetitions in 45 seconds ... you guessed it, the time under load is 45 seconds!

For a while, it was just another theory. This approach didn't really go mainstream until studies like this one popped up with the abstract claims that time under tension plays an almost vital role in muscle growth.

And suddenly, all the fitness gurus began to spread a real "breakthrough", which claimed that the weight on the shells does play a secondary role, if not a third one. The true reason for muscle growth is the so-called. "time under load". Thus the movement was born.

Soon, detailed techniques began to be developed to manipulate the pace of exercise. This is how “super slow training” was born, which was focused on time under load, and not at all lifting weights.

Well, like many other "weird tricks" of the fitness scene, this one is supposed to help you increase your bench press and gain some muscle, but in fact, "time under pressure" is only a by-product of a full-fledged training, it can be an addition, but not standalone. approach.

Let's see why.

Time under load is just a compromise

What weight did you squat with last week? How many repetitions did you do? How many of them and with what weight do you think you will do by reducing the execution speed by at least half?

The question is thus whether the peaceful existence of increased time under load and progression in muscle growth is possible? Can “time under load” replace part of the “volume of work”?

Research says no. For instance…

• A study conducted by scientists from the University of Sydney found that the classic "fast training" significantly increased the strength of athletes compared to the group trained in the "slow style".

• Another study conducted at the University of Connecticut found that a very slow pace of exercise led to a decrease in peak strength compared to a normal, self-regulated pace.

• This study from the University of Wisconsin also found that slow training, even for beginners, did absolutely nothing, while the control group with a familiar approach to training achieved significant improvements in squat and jumping results.

• Scientists from the University of Oklahoma over the course of 4 weeks were also able to prove a significantly greater effectiveness of the habitual approach in increasing strength than the slow one.

All these conclusions are not at all surprising and even quite expected, as they once again confirm the principle of muscle growth, which is inextricably linked with the level of strength. If you want to get bigger, first get stronger.

It's all back to progressive overload and workload, and in this battle, slow training completely loses. Here is a quote from a study that compared fast and slow bench press pace:

“Different variations of the movement in one direction showed that the fast pace of the eccentric phase (1 second) showed the maximum result in the development of power (p ≤ 0.05), compared with the slow eccentric movement (4 seconds).

The combination of more repetitions coupled with increased execution power leads to more work. The remaining speed variations (2-4 seconds) could not bring the power indicator to a sufficient level.

The results of this study support the use of fast eccentric movement, with no rest in the upper phase, to maximize power and bring the number of repetitions to the maximum optimal level.

It's also worth noting that I've done a lot of slow sets for maximum time under tension in the past, and my results, unfortunately, were in line with the research. I realized that this approach is not at all more efficient than the usual one, in fact, in my opinion, it is simply useless.

Train properly and you may not pay attention to the time under load

The three variables that really affect your performance are frequency, intensity (high but controlled pace of the workout) and volume (the number of pounds lifted per workout).

All you need is:

• Train often enough to maximize growth without sacrificing recovery.

• Work with large weights (equal to 80-90% of your RM);

• And finally, if you perform the optimal number of repetitions per workout and per week, then ...

Research sources are presented throughout the article.

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