What should be the load for muscle growth? Number of repetitions or time under load. Types of muscle contractions

Rule 4

In order for muscle mass to grow, a certain amount of load must be performed during training.

What does it mean? This means that the trained muscle must be under load for a strictly defined time in order to grow.

Namely – 90-120 seconds per workout

How to understand this? For example, you train in . Do a couple of easy warm-up sets, and then do three working sets of 8 reps each. In this case, the following tempo formula is observed: 2011 (2 seconds to lower the bar, 0 seconds hold on the chest, 1 second to press, 1 second to hold at the top point, then everything is repeated).

The time under load for this workout will be:
3 sets X 8 reps X 4 seconds (duration of each repetition) = 96 seconds.

This just fits into the suggested interval of 90-120 seconds. Therefore, the 3x8 bench press circuit at 2011 tempo allows you to gain muscle mass in the chest, anterior deltoids and triceps. I give other successful schemes of approaches, repetitions and tempo, as well as useful practical comments in the post.

In order for muscle mass to grow, you need to constantly maintain time under load and at the same time regularly strive to increase the working weight, achieving an increase in your multi-repetition maximum

Rule 5

Higher repetitions are better for muscle growth

Oh, this is one of the most controversial points!

Despite the fact that the vast majority of gym regulars believe that there is nothing better for mass than five sets of 4-8 repetitions, practice shows something different. Namely -

For muscle growth, the optimal range for most athletes is 12-15 repetitions per set.

Subject to the above time under load and constant progression of weight, of course.

I, of course, do not insist that you religiously believe in this and immediately rush to reduce weights and increase the number of repetitions, especially since I developed a slightly different formula for myself. I like sets of 8-9 reps best. They are where I feel I grow.

However, I suggest you check how the suggested number of repetitions works for you, taking into account the time under load and constantly increasing the working weight. I am sure that you will be satisfied, as many years of experience and scientific data do not lie.

But why then do schemes with a reduced number of repetitions work? Such as 4x5, 6x3, etc?

But here everything is simple. Of course, the size of the working weight and the total tonnage raised in the approaches have an impact. Yes, and that matters too. Just try to calculate the total weight lifted in 4x5 (with a weight of 100 kg) and 2x15 (with a weight of 60 kg). The result will be 2000 kg and 1800 kg, respectively. The difference is quite large, but not that significant. Hence the effectiveness.

What is the best way to achieve hypertrophy? The truth is that there is no one type of hypertrophy, and in order to achieve the two main types of hypertrophy, you need to resort to different types of training. So, all types of hypertrophy can be divided into two types.

Myofibril hypertrophy

Myofibrils are bundles of myofilaments (the contractile parts of the muscle - i.e. those parts that pull and squeeze weight). They are found in all skeletal muscle tissues.

Each muscle cell contains many myofibrils. Myofibril hypertrophy occurs due to increased physical activity (when you lift weights greater than what your body is used to) which leads to damage to individual muscle cells. Your body reacts to this as an “injury” and, when recovering, “compensates with a reserve” for the resulting damage, increasing the volume and density of myofibrils so that the “injury” does not happen again.

This is one of the reasons why, in order to continue to achieve results, you need to subject your body to ever-increasing stress. In the photo below you see the structure of muscle fiber.

Sarcoplasmic hypertrophy

Sarcoplasm is the fluid that surrounds the myofibrils in muscles and is a source of energy. It contains such “things” as ATP, glycogen, creatine phosphate and water.

Sarcoplasmic hypertrophy generally occurs in the same way as myofibrillar hypertrophy. The body, during the recovery period after the depletion of your energy reserves, “compensates with a reserve” for what was lost. Thus, the amount of energy reserves - such as ATP and glycogen - is increased in order to subsequently prevent their rapid depletion.

An increase in the size of the blood vessels that "deliver" blood to the muscles can also be included in sarcoplasmic hypertrophy. This phenomenon is often called capillarization.

So now you know the two types of hypertrophy. What's the best way to achieve both of them? Before answering this question, I would like to emphasize: match the weights to the number of repetitions, NOT the number of repetitions to the weights.

Progressive overload means gradually increasing the load on the muscle as it becomes stronger or more resilient. This means that you need to use weights and repetitions that will be very difficult to overcome.

You need to choose exactly the weight with which you can barely do the required number of repetitions. Do not take weights with which you cannot do the required number of repetitions or, conversely, at the end of the set you will be able to do many more repetitions. Therefore, if you need to do 12 repetitions in an exercise, choose a weight with which you can do exactly 12 repetitions.

Myofibril hypertrophy training

Strength training with weights of 80% or more of your one-rep maximum. 3-8 repetitions with pauses between sets of 2-4 minutes. Such a system will ensure a maximum increase in the volume and saturation of myofibrils. This means that if you want to achieve myofibrillar hypertrophy, you need to lift heavy weights. The more weight, the more muscle fibers are used, and therefore damaged. However, it is recommended to stick to 3-5 repetitions per set, as fewer results in more neuromuscular adaptations, which mainly develop strength.

In fact, low reps are critical for maximum growth.

Training for sarcoplasmic hypertrophy

Sarcoplasmic hypertrophy is achieved through so-called endurance training. The weights taken are approximately 75% of those that you can do at one time, and the number of repetitions is 10-15. The pause between sets is 45-90 seconds. This is called endurance training because it uses up large amounts of energy in the muscle cells very quickly, depleting the muscles.

When choosing the number of sets for such workouts, you need to take into account the amount of time spent under load. There is a minimum amount of time that must be spent under load to achieve hypertrophy. And for endurance training this time is longer than for strength training.

In endurance training, the time under tension should be greater than the reserves of energy available for expenditure. The main sources of energy for anaerobic exercise are ATP and creatine phosphate. They are short-lived and deplete after 7-10 seconds. After this, your body resorts to glycogen stores, which in turn causes the release of lactic acid (this is what causes a burning sensation in the muscles). This means that in endurance training, the time under load should exceed 10 seconds. This in turn means that performing slow reps and supersets is a great way to achieve sarcoplasmic hypertrophy.

Why can’t I achieve both types of hypertrophy at the same time?

Here is the range of number of repetitions required for sarcoplasmic and myofibrillar hypertrophy:

1-5 repetitions- maximum increase in strength and myofibrillar hypertrophy.
6-8 repetitions- “golden mean” between myofibrillar and sarcoplasmic hypertrophy.
9-12 repetitions- maximum increase in sarcoplasmic hypertrophy.
13-15 repetitions- slow achievement of hypertrophy.

Myofibril damage will not stop after 12 repetitions, but it will occur at a lower intensity and with fewer muscle fibers.

Why use a number of repetitions that does not achieve maximum results in either myofibrillar or sarcoplasmic hypertrophy? After all, you can achieve both hypertrophies separately at maximum efficiency. I'll explain how to achieve this below.

So, we figured out that sarcoplasmic hypertrophy is achieved through endurance training, and myofibrillar hypertrophy through strength training. What's the best way to achieve them both?

I am sure you are aware of the trends in strength sports that dominated the socialist camp in the 50-80s. One of these trends was periodization.

In the West, periodization was primitive until it was discovered by the coaches of the Eastern bloc. Periodization is a method of training certain aspects in cycles. Periodization can be divided into three types:

Microcycle- about a week.
Mesocycle- usually several weeks.
Macrocycle- several months and even years.

Today, people usually use mesocycles in their training - say, using strength programs lasting 8-12 weeks. Then they do an increased intensity program for the same 8-12 weeks. While this approach may produce good results in one area, it is very linear, so you may regress in other areas. In addition, in programs lasting weeks and months, it is difficult to maintain a constant increase in working weight.

And here a technique originally from the USSR comes to the rescue. Many Soviet trainers used very short microcycles, developing different areas over several weeks. For example:

First week: power training.
Second week: training speed and endurance.

This system can be repeated for many months with only minor changes, and progress in training will be achieved much more easily, since the body will not be able to get used to the constantly changing loads.

Therefore, to achieve maximum hypertrophy, I advise using two to three week microcycles, for example:

First week: strength training 4 days a week.
Second week: endurance training 5 times a week.
Third week: recovery, 2 workouts per week for all muscle groups.

Even shorter sub-cycles can be used. For example, start strength training for the upper half of the body with 5-6 sets of 2-6 repetitions, then increase the number of repetitions to 8-15 and reduce the time between sets on the next 3-4 exercises.

A good example is a program that includes exercises for both low and high repetitions. It should be noted that in such programs, exercises with a low number of repetitions should come first. This is necessary in order to prepare the nervous system for subsequent stress. Simply put, the nervous system warms up well through strength training and subsequently allows you to perform at peak efficiency.

A study comparing linear training and periodization showed that with linear training, athletes' strength increased by 14.15% over 12 weeks, while with periodization, strength increased by 23.53% over the same period.

So, here it is - a way to achieve muscle hypertrophy. If you like the idea, I advise you to try it. Personally, I tried many techniques and without any doubt I can say that the best solution for me was precisely the combination of short microcycles of small and large numbers of repetitions. Many other professionals also use this type of training.

We hope that our article on muscle hypertrophy and muscle growth will help improve your results. You may also be interested in our articles:

Good day, my dear readers, admirers and other individuals! Isometric exercises, what are they?

With this post we are opening a new series of notes called “Muscle Inside”, in which throughout October we will deal exclusively with 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 maximize their growth and development. Well, we’ll start by covering the topic of isometric exercises.

So, if you are tired of the classic workout and want to somehow diversify your training, 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 joint angle and length of the muscle do not change during contraction. (compared to concentric or eccentric contractions, called dynamic/isotonic movements). Isometrics involves the athlete being in static positions/postures, it does not manifest itself through dynamics/range of motion.

Isometric exercise is a form of exercise that involves statically squeezing a muscle without visible movement across a joint angle. 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 contrasts with isotonic contractions, in which the contraction force does not change, but muscle length and joint angle do.

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

own body weight or earth;
structural elements (for example, putting pressure on a wall);
free weights, machines/mechanisms or elastic equipment (for example, tapes);
push-type equipment.

Types of muscle contractions

We have already discussed this topic in detail in the corresponding note], so let us remind ourselves only of the main points. And as an example, let’s take the exercise -.

Here are the contractions the biceps brachii muscle undergoes when following the exercise technique:

concentric - bending the arm toward oneself: the length of the muscle decreases, muscle strength is greater than resistance;
eccentric - extension of the arm away from you: the muscle lengthens, muscle strength is less than resistance;
isometric/static – holding a dumbbell in an outstretched arm: 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. Slowing down the speed improves the concentric and eccentric effects, allowing for optimal muscle contraction.

Note:
The slow-down exercise approach can be especially effective for increasing muscle mass/strength in girls. Those. the emphasis is not on increasing the weight of the load, 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 the twitching of a muscle fiber (m.f.) - the mechanical response of an individual m.f., an individual motor unit or an entire muscle to a single action potential. The motor block consists of a motor neuron and all the neurons that it innervates.

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

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

In visual form, all three phases present the following picture:

One of the features of muscle twitching is its reproducibility. Repeated stimulation produces spasms of uniform size and shape. Although muscle twitching is reproducible, twitching between muscles and muscle fibers can vary. This is due to differences in m.v. size. and differences in the speed of fiber contraction.

Isometric twitches (IT) occur when the load (force of opposite contraction) greater than the force of contraction of a muscle, the latter creates tension when it contracts but does not contract. IP is measured while holding the muscle motionless by recording the tension that develops during such contraction. The rise and fall of voltage forms a bell-shaped curve.

Isotonic twitches occur when the force of muscle contraction is at least equal to the load, such 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 produced by an isotonic twitch will look different depending on the load on the muscle. The larger it is, the higher the plateau, and the longer the delay time between the stimuli and the beginning of muscle contraction/shortening. When the load exceeds the amount of force the muscle can generate, the results of the isometric twitch are always the same size and shape.

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

During isometric contraction, the contractile component of the muscle (sarcomeres) is shortened, 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 force of contraction to the ends of the muscle stretch. This is a part of the muscle called the serial elastic component.

Note:
The above laboratory description of an isotonic contraction is a simplification of what actually happens in our body. When a person moves a load, the muscles are constantly “changing” depending on the position of the bones, and the CNS regulates the tension created to ensure that the muscles generate the appropriate force.

What are the benefits of isometrics?

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

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

How to work with isometrics correctly? Golden rules for training

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

isometric exercises actively affect the athlete’s central nervous system, so the mode of such sessions should be limited, for example, 2-3 once a week for 8-10 minutes per session, average time of holding a static position 10-60 sec., depending on the exercise;
Research shows that when performing isometric exercises, it is not at all necessary to create in the muscle in each approach. 100% effort, a maximum voluntary contraction will be sufficient. Benefits can also be obtained when working with 60-80% from maximum effort;
While holding static, you should not hold your breath. Inhalations/exhalations should be infrequent, deep and performed from the lower abdomen;
Research shows that changing angles when doing isometrics increases muscle strength. Thus, you should not only include different exercises in isometric PT, but also change the angles of “attack” of the muscles: position the arm (using the example of a static exercise with a dumbbell for biceps) from different angles - 45, 90, 120 ;
lengthen each subsequent isometric approach, i.e. perform 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 sorted out all the theoretical aspects and smoothly approached practice, and now we will find out.

Isometric exercises. What are they?

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

No. 1. Top 5 isometric bodyweight exercises for the whole body

The list looks like this:

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

No. 2. Top 5 isometric exercises with body weight on the bottom

The list looks like this:

static lunge;
a chair against the wall;
bridge with 2 support points;
holding the position of raising on the toes;
keeping your legs straight while lying on the floor.

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

The list looks like this:

holding a corner in Smith squats;
holding straight legs in sitting extensions;
holding hands with dumbbells at sides;
holding the bottom position in dips;
holding straight legs with a dumbbell in the reverse hyperextension exercise.

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

Afterword

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

That's all, thank you for dedicating this time to your development. See you again!

PS: do you do static in the hall? Maybe at home?

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

With respect and gratitude, Dmitry Protasov.

Number of reps or time under load? Energy of muscle contraction.

I often see the following picture: people in the gym try to lift more weight, working on muscle mass, but at the same time they use inertia and too large an amplitude, in which the load from the muscles goes to the joints and ligaments. How correct is this approach?

If the goal is to move, get tired, get a dose of adrenaline and endorphins, muscle pain after training (or non-muscle pain), then you are doing everything right.
However, increasing muscle mass requires a different approach. Looking ahead, I’ll write the following numbers: 1-5 repetitions develop strength, 6-12 repetitions work on muscle mass, and 14 or more repetitions develop strength endurance, why exactly?

It's all about the loaded systems of the body and the energy of muscle fiber contraction. The principle of specificity tells us about the development of those body systems and their support, which bear the main burden.

For muscle contraction, a type of energy is needed - this is ATP (adenosine triphosphoric acid). Why exactly this? I don’t know, nature works this way and it’s not accidental. But ATP is enough for the muscle for only 1-2 seconds maximum, then it is necessary to replenish ATP and the body resynthesizes the deficiency due to the phosphagen system KrP (ADP + KrP = ATP + Kr (creatine))
The phosphagen energy supply system does not work for long - up to 10 seconds, then energy is needed again. The body uses anaerobic glycolysis without the participation of oxygen to replenish ADP to ATP, releasing lactic acid, lactate, and hydrogen ions. Glycolysis works for up to 2-3 minutes maximum, then energy is needed again.
The oxidative system comes into force with the participation of carbohydrates, fats, proteins, with the formation of water and carbon dioxide. The oxidation of carbohydrates with the participation of oxygen begins somewhere from 2-3 minutes and lasts until about 1 hour. Fat oxidation occurs after 30-40 minutes at low work intensity and continues for many hours. In fact, all body systems work simultaneously, but in different proportions.
The phosphagen system reaches its maximum at 1-2 seconds of work, here muscle strength is maximum. The glycolytic system reaches its maximum in 10-20 seconds.
During operation of the glycolytic system, several stimulants of muscle hypertrophy are released - these are hydrogen ions, MFR, Kr + external tensile load of muscles and tendons.
Knowing this information, we draw conclusions - the time under load for hypertrophy should be 15-20 seconds, the weight should be significant or limiting (after the preparatory period) And 15-20 seconds equals approximately 6 to 12 repetitions and depends on the range of motion and speed of repetitions. Once again I emphasize time under load, where the load remains on the muscles all the time, i.e. muscles are tense, otherwise there will be a lack (concentration) of growth stimulants (they are washed out of the muscles when there is no compression of the vessels)

Now the question for you is, how correct is the approach described at the beginning of the article?

When working to increase strength, we must keep within the phosphagen system, which works for at least 10 seconds. It is very dangerous to do one repetition maximum (1RM), so it is better to do 3 to 5 repetitions, they equal about 5-10 seconds.
And strength endurance develops after 20-30 seconds, when the load falls precisely on ensuring the operation of these systems (anaerbic-aerobic), this is approximately 14 or more repetitions.
In one of the articles I will write why it is necessary to develop strength endurance in order to effectively work on strength and mass, and I will also share long-term fat burning technology.

Ready for maximum muscle growth? Increase your time under tension and reap a rich muscle-building harvest! Here's how to do it.

Due to a series of minor injuries, I was unable to train with my usual heavy weights for some time, and in order to maintain muscle growth, I began to lift a little less, while increasing my time under tension (TUT). If you think you have to constantly press and lift extremely heavy weights, you'll be surprised to learn that this strategy didn't result in muscle loss. I will say more, I got incredible results!

However, you don't have to take my word for it. If you've been training with a specific program for a long period of time, I suggest adding a little variety to it and trying to work on increasing your time under tension to test the strategy for yourself! I'll cover everything you need to know about time under load: how to use it, and how to increase your TUT in your workouts to get maximum results. Read the article, and then go straight to the gym!

Time under load: the basics

Time under tension is the time your muscles spend under tension. It consists of the time spent on the concentric (shortening) phase and the eccentric portion of the repetition. It turns out that if you do a set of 10 reps and it takes you 3 seconds to complete each rep, your muscles end up with 30 seconds of time under tension.

If you do a similar set, spending 2 seconds lifting the weight (concentric phase), 1 second peak contraction, and then lowering the weight for another 3 seconds (eccentric phase), the same 10 reps will give you approximately 60 seconds of time under load.

To increase the amount of work done by the muscles, you need to either take on more weight or increase the time during which the muscles lift this weight.

Although the number of repetitions did not change, the muscles spent significantly more time under tension, and this additional time ultimately leads to a sharp increase in the amount of work done!

Remember, your muscles can't count. They don't know when you lift a 15kg dumbbell 10 times versus 15 times. They just feel the load created by the lifting weight and the mechanical stress that occurs when the muscle fibers contract under load. Therefore, in order to increase the amount of work done by the muscles, you need to either take on more weight or increase the time during which the muscles lift this weight.

Best Rep Ranges and VPNs for Hypertrophy

We already know that progressive overload causes muscles to adapt and, as a result, grow. In addition, experiments have repeatedly shown that the optimal repetition range for muscle growth, or , is between 8 and 12 repetitions. But what is not completely clear is the optimal time under load from the point of view of hypertrophy.

Legendary trainer Charles Poliquin was the first to focus on manipulating time under load. Through his experience and experimentation, he was able to find the optimal time-under-tension range for specific training goals.

He concluded that the optimal time under load for muscle hypertrophy was 30-70 seconds. When training for strength and size, or functional hypertrophy, Poliquin advised staying at the lower end of the range and working for about 30-50 seconds. If you're looking for maximum hypertrophy without focusing on strength, stick to the upper half of the range and work around 50-70 seconds.

With this knowledge, all you have to do is carry out the simplest mathematical calculations and determine what number of sets, repetitions and VPNs opens up new horizons of muscle hypertrophy. Need a hint? Do 8-12 repetitions, spending 4 to 6 seconds on each.

VPN: evidence base

By increasing my VPN, I got amazing results. I gained mass and increased strength, and this was definitely not an accident. The fact is that there is indisputable scientific evidence of the direct effect of VPN on muscle volume.

In 2012, a group of scientists conducted an experiment in which they studied the effect of increasing time under load on protein synthesis, the main indicator of muscle growth. In this experiment, eight men who had trained legs twice a week for at least two years performed 3 sets of single-leg extensions using 30% of their one-rep max weight. With one leg, the subjects did sets to failure with a six-second concentric and six-second eccentric phase. With the second leg, they also performed sets to failure, but with a 1-second concentric and 1-second eccentric phase.

The scientists then performed needle biopsies of muscle tissue from both legs 6, 24 and 30 hours after the exercise. The difference in results between the two strategies was staggering. After 6 hours, levels of exercise-induced mitochondrial and sarcoplasmic protein synthesis were increased by 114 percent in the slow-twitch leg, but only 77 percent in the fast-twitch leg. After 24 to 30 hours, mitochondrial protein synthesis levels were increased by 175 percent and 126 percent, respectively.

These studies suggest that increasing time under load may result in increased muscle protein synthesis and a more rapid onset of the effects of increased synthesis.

Training techniques to increase VPN

Now that you understand how increasing time under tension can enhance and help you build muscle, it's time to integrate this strategy into your training program.

Changed time

You can cause the most microtrauma to your muscles during the eccentric (lowering) phase of the exercise. In my experience, I have achieved maximum results by spending approximately 3 seconds on the eccentric phase of a press or deadlift.

Extreme concentration, or mind-muscle connection, will help you recruit the right muscle fibers and accelerate results.

At the bottom of the repetition, pause for 1-2 seconds. This stop will remove all momentum and stored energy from the working muscles, meaning you won't get any extra help when you start lifting the weight. In addition, the pause will provide an opportunity to truly gather yourself psychologically in order to engage the working muscles in the concentric phase of the press or deadlift. Extreme concentration, or connecting your mind to your muscles, will help you recruit the right muscle fibers and accelerate results.

When starting the concentric part of the exercise, try to work in a powerful and explosive manner, without forgetting about technique. This portion of the press or row should take no more than a second, although it may stretch out a bit as fatigue accumulates. At the top of the rep, create maximum tension by holding the peak contraction for one full second. Putting it all together, you'll be looking at about 5-6 seconds per rep - the ideal combination for performing 8-12 reps and holding the muscle under tension for 30-70 seconds per set.

Drop sets

To perform, lift your chosen weight until you reach the point of muscle failure. Then reduce the weight and continue the set until you complete the pre-set number of reps or reach failure again. You can continue the drop set in this manner for as long as you like to increase the load on the muscles, but keep in mind Poliquin’s recommendations regarding VPN.

In drop sets, your body is subjected to the maximum amount of weight required to create maximum microtears in muscle tissue, while the muscles remain under tension for an optimal amount of time.

Partial and forced repetitions

The essence of partial repetitions is reflected in their name: these are repetitions that you do with partial amplitude. This means that in presses you do not fully extend the joints, and in rows you do not reach peak contraction. These incomplete reps maintain a constant load on your muscles and allow you to lift heavier weights.

In forced reps, the spotter helps you get past the point of failure.

In forced reps, the spotter helps you get past the point of failure. This technique increases the time spent under tension, allowing you to lift heavier weights. are very difficult and taxing on muscles, tendons and the nervous system, so use them occasionally and with caution.

Maximum VPN, maximum growth!

The amount of time your muscles are under tension is a critical component of muscle growth. Everyone, from the strength training beginner to the seasoned lifter, will benefit from incorporating time-under-tension techniques into their training system.

Increasing your VP not only spurs the growth of new muscles, but also forces you to pay attention to your form and work with a more reasonable working weight. I suggest you try the techniques mentioned above already this training week and increase the time your muscles spend under load. I think you'll get great returns. And, as always, if you have any questions, post them in the comments!