Muscle growth is the key to getting lean – period!
Today we are going to discuss the secret strategy to lean muscle gain.
Time Under Tension:
Time under tension (TUT) is a researched training principle that incorporates longer contractions when lifting weights that maximize muscle break down. Remember, to build muscle you must first strategically break down the muscle. Afterward, you must provide the proteins, nutrients, and recovery for the muscle to develop. With TUT you are essentially working the muscle twice as hard, and this is how it’s performed:
Research shows that slowing down the eccentric (lengthening) phase of each repetition creates more stress on the muscle, which equates to more muscle breakdown when compared to a quicker conventional repetition. It’s all about making the muscles work harder. With TUT you are prolonging the lengthening (eccentric) phase of contraction. Which means you are prolonging muscle breakdown.
In every repetition, you have a concentric (shortening) and an eccentric phase. For example, on a squat, on the lowering phase you are stretching your glutes (eccentric), and on the return to standing phase you are shortening (concentric) the glutes. Shoulder press example: When pushing the weight up, you are shortening the muscle (which should take 1 second), and on the lowering phase you are stretching your shoulder muscles (eccentric), which should take 4 seconds.
The 4-second count eccentrics should be used in combination with a 1-second pause at the bottom and a 1-second concentric contraction. Therefore, a 4 second eccentric with a 1-second pause at the bottom/top end of each repetition followed by a 1-second concentric contraction x 10 reps mean each working set should be roughly 1 minute in length.
When compared with a conventional set, TUT sets are approximately twice as long which means twice the muscle break down. Try incorporating TUT sets into your next workout for a real shock!
This training strategy is implemented in both the GET RIPPED AND GET BIG Programs in Menstrong.com Check our programs to get gainzzz!