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Time Under Tension Plays a Big Role in Muscle Growth
By Michael Davies of Build Massive Muscle Now
When most people begin to describe their workout routine they focus on the exercises done and the number of sets and reps done for each exercise. However, what most people don't realize is that sets and reps only make up a portion of what is important when lifting weights. A study was done a while back and the study was based on time under tension. The purpose of this study was to see what kind of effect muscles had on them when placed under stress for a certain amount of time. This study revealed that the muscles respond differently depending on the length of time they are placed under tension. The conclusion that was found from this study was that if a muscle is placed under tension for 1-40 seconds then it has more of a strengthening effect on the muscle tissue, whereas if the muscle is placed under tension for 40-70 seconds it has more of a metabolic or muscle growth effect. The findings within this study are both exciting and very important to consider because you will have to adjust your training style to fit what your goals are. If your goals are to build muscle you need to lift weights so that your last rep is between 40 and 70 seconds. If your goal is to strengthen the muscle then your last rep should fall between 1 and 40 seconds. This is where lifting tempo comes into play. One of the most common lifting tempos for muscle building is 4-1-1. So to make this easier let's use curling as our exercise. With the above tempo this would mean that it should take you 4 seconds to lower the weight, wait one second and then curl the weight back up in 1 second. By paying close attention to the total time that your muscles are under tension you will be able to make better gains both in strength and size. |
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