Tut

[jeremys]

what amount of time under tension has been the best for growth? (5 seconds per rep, 3 down, 2 up) (10 seconds per rep, 5 down, 5 up)??? etc

 

[lemur]

it varies a lot depending on several things (genetics, load, etc). 2-1-2 works well for me, I'd jsut experiment and see what feels right.

 

[jeremys]

how do i know when it feels right?

also, i saw this following post on abcbodybuilding, was wondering if it seems logical...........

quote:

"Test to find your fiber type. Thought you all might find this interesting. This has helped me figure out how to TRY and best train the major muscle groups."
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Author: Freethinker 4912
Here is a test to find your fiber type in your quads. You need a Leg Extensions machine, partner, and a stopwatch.

1. Walk into the gym, hop on the Leg Extension machine and perform 3 warm up sets progressively increasing the resistance. Don't get to intense on the warm ups, if your quads are predominatly composed of FT fibers, then over warming up may Phuk up the results since FT fibers fatique easily. I wouldn't perform any more than 2-3 light warmups.

2. Once you feel warmed up you need to find your 1 rep max on the machine taking 5 sec to raise and lower the weight. Get your partner to count out loud with the stopwatch, so that you know how slow to move. Don't worry about injuries, if you move slow enough you shouldn't get one.

3. Once you find out your 1 rep max taking a total of 10 seconds under tension, thats it for workout 1.

4. On your next leg day, hop on the LE machine and perform 1 light warm up set.

5. Take a 10 min break.

6. Load up about 80% (or as close as you can get to 80%) of the 1 rep max. You are going to peform as many reps as you possibly can with the 80% of your 1 rep max, with a rep candence of also 5 sec up and 5 sec down. So get your partner to count out loud (1...2...3...4....5....1...2...3...4...5) so you know how slow to move. Go till you reach failure. Then once you reach failure record the time.

7. If the time you reached failure at was above 45-50 seconds, then your most likely slower twitch. If lower than 45-50, most likely faster twitch.
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"For example, Workout 1 perform 2-3 warm ups. Load up 250lbs and get 1 rep. Next workout load up 200lbs and get say 5 reps (total time 50 seconds). I know that my optimal time under tension for my quads is somewhere around 50 seconds. So what I do is load up enough weight on the bar to reach failure at around 50 seconds. That way my quads are reaching their optimal Time Under Tension (TUT)."

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[Legion Kreinak]

I really don't think you can determine if it feels right. Maybe try a few ways, see which you like best. Go by feel in this case. If you like 'em all, switch up every week or two.

 

[goahead]

Personally I use a pretty fast tempo for power exercises that are designed to hit the fast twitch (e.g. benchpress, neck press) and a slow tempo for the finishing isolation exercises like peck-deck etc really taking out momentum and holding peak contraction for 2 seconds.

For me I noticed that when I do slow benchpresses (lowering the weight in 4-5 seconds I have to sacrifice too much weight to benefit from it.

what works for me is to do a pretty straightforward routine of starting with some heavy barbell stuff for some low reps and moderatly fast, working towards isolation movements near the end end of my workout where i really go for TUT and squeezing rather than weight. E>G:


6-4-6 reps flat benchpress 1 up , 1-2 down tempo
6-4-6 reps incline bencpress 1-2 down tempo
3 * 10 incline dumbell press 1-2 down tempo
3 * 10 flat dumbell flyes 3 up 3 down tempo
3 * 10 cable cross or peck-deck (really slow) supersetted with dips

Simple, starting with the biggest explosive exercise, working towards the tiny controlled exercises where i increase TUT

 

[goahead]

I've read somewhere that fast twitched people could benefit most from doing low reps in a slow tempo, so i guess i am more in the slow twitch region

 

[goahead]

Here is a nice leg routine, using the same straightforward routine of working from heaviest weights towards smaller exercises, increasing TUT:



QUADs

8-6-8 squat
8-6-8 leg press
3 * 12 hack squat
3 * 12 barbell lunge
3 * 12 leg extension (hold peak contraction)


HAMS

8-6-8-10 stiff legged deadlift
8-6-8-10 leg curl
3 * 12 one legged curl (hold peak contraction)

May the force be with u