We have good news and bad news for all strength athletes.
The good news: The right training for muscle growth, increased strength and endurance is from now on a matter of seconds.
The bad news: It still takes many seconds and a lot of sweat and training to get the muscles what you want from her. But with a glance at the second hand, your workout will be more effective than ever before.
MUSCLE STRUCTURE: REPETITIONS ARE NOT EVERYTHING
Anyone who has trained stubbornly according to the concept of “8-12 repetitions per set and the muscles grow” may have left a lot of time and muscle mass in the studio.
The number of repetitions per set does not tell you everything about the success of your training.
In fact, she says very little about it. Because the quality of the growth stimulus – and thus your training strategy – depends on the duration for which you keep the muscle under stress during a set.
TIME UNDER TENSION CHANGES YOUR TRAINING
Time Under Tension “is the unit with which you can determine the load during the set and control the quality of your workouts. Because 10 repetitions can last 20, but also 40,60 or more seconds.
And if you don’t end up in the right time slot with your sentence, you’re actually training in the wrong direction. But more about that later.
THE MUSCLE WANTS TO BE PERMANENTLY IRRITATED
A simple calculation example from the leg press: 12 repetitions in 40 seconds require less of your quadriceps than if you move the same weight ten times in 50 seconds.
It is therefore literally time to consider another factor when designing your training plan.
In order to stimulate your muscles effectively, you don’t need a math diploma after this new information – but everything gets a little bit more complicated.
Training according to the TUT ideals consists of the Holy Trinity muscle failure, watch for the clock and repetition counter in the back of the head. Simultaneously.
REPETITIONS OR TIME UNDER TENSION?
Time Under Tension not only determines how effective you are, but also what you train for. Or the other way around.
The author and bodybuilding guru Dr. Jim Stoppani explained a few years ago in an article for the power sports portal “Simply Shredded” how time under tension and the number of repetitions are related.
FEW REPETITIONS FOR MUSCULAR STRENGTH
Numerous studies and the experience of countless strength athletes are a strong pound that leaves little room for justified doubt: Muscle strength is most effective when you move a lot of iron in the low repetition range. Or simpler: 1-6 repetitions in 4-20 seconds provide a tremendous increase in power.
Whoever works with 80-100% of 1RM (1 repetition maximum, the maximum weight, which can be moved exactly once), boosts anaerobic glycolysis, sets an enormous muscle stimulus and provides for the build-up of muscle fibers. Not to mention the pleasing anabolic hormone release. But beware: This high-intensity training (HIT) is tough as a club.
MUSCLE GROWTH = 6-15 REPETITIONS
For most weight training athletes, the mantra “8-12 repetitions” is the ultimate truth when it comes to building muscles. With TUT, the range is increased to 6-15 reps-and with it, the flexibility of training increases. The main thing is to keep the muscles under tension for 40-60 seconds. The “moderate number of repetitions” up to muscle failure thus ensures the greatest possible hypertrophy.
STRENGTH ENDURANCE = 15-30 REPETITIONS
Strength endurance is especially important for martial artists.
If you want to hit hard in the 12th round, you have to be able to force your muscles to contract again even when you are tired. 15-30 repetitions with a weight of 50-60% of 1RM improve the supply of the necessary muscle fuel ATP significantly.
A strength endurance phase usually lasts two to three weeks and also belongs in the training plan of athletes who want to build up muscles.
GOOD TRAINING NEEDS VARIANCE
Important for all time under tension intervals: If you don’t vary your training, you will quickly turn into a one-way street. So increase the weights weekly and play with the speed of your repetitions! Use the full bandwidth of Time Under Tension per set for your training goal! Distribute 10 repetitions to 60 seconds or 15 to 45 seconds!
Thus, the TUT principle offers you countless possibilities to challenge your muscles over and over again.