Hypertrophy: time under tension

Time under tension is a key factor that determines the amount of muscle growth that results from a workout. However, not all periods of time and not all levels of tension produce a hypertrophic stimulus.

[@ygtcbee23]

In a time under tension training session an individual choses the amount of time to keep the target muscle active during each set of a training exercise. Most often the time interval of tension within each set is greater then 60 secs where the individual selects their desired number of sets per workout and per week. At the end of the week the individual can then total up all of minutes that each muscle group was trained and equate training volume from the total time the group saw tension. In this method of training reps and rep speed per set is a secondary consideration where-in the reps are measured during each set to ensure the correct weight is chosen to ensure maximum muscle stimulus during each set. For example, if the individual selects a weight that can be effortlessly move 20+ time through the full range of motion during the set's interval time a suboptimal weight is chosen in this example. Too light does not elicit the highest muscle response during the training period even though the muscle was constantly under tension. Conversely, if the individual chooses a weight they are able to move

[@sSTR0NTIUM90]

Definitely some efficacy in this approach in my opinion.
Finding myself pleasantly surprised by the comment section on this channel!

[@MeleDrummer]

Fantastic summary as always and great explanation. I would love if you created a guide on program design for hypertrophy based on all you have learned over the last few years. I would gladly pay if you decide to charge for it. Thanks for the video!

[@Drsmoothie68]

MDrummer Seconded!

[@MatheusSorge]

Thats why the studies show that high volumes is better for hypertrophy, because if you do more sets compared with less sets, performed in the same way, the group who did more sets did more repetitions on this range of repetitions that has more mechanical tension, in the end of the set.

[@SandCResearch]

Essentially, yes, because the studies that compare different amounts of training volume almost always compare a different number of sets to failure (most commonly 1 and 3). So there are always about 5 stimulating reps in each set, although central fatigue will cause a reduction in this number later in the workout.

[@Fraser]

Mini-podcast episodes like this would be a fantastic addition to my commute

[@Krod4321]

So going to failure is the key takeaway?

[@crashkorey]

What are your thoughts on hit training. One set to failure?

[@theraveskies]

Would these studies be applicable to both type of muscle fibre types - slow or fast twitch?

[@samtuesday916]

I love your videos!!!!!

[@cammiller7686]

When you talk about slow tempos at around the 6min mark, do you mean the tempo of contrentric or the eccentric? And how do pauses, say at the bottom of a squat, come in to play here?

[@darkknightbk]

Any comments on blood flow restriction training? This is said to activate specific fiber thus inducing hypertrophy.

[@maxxresults3974]

From the small amount of research i have seen, i dont thnk they have a sciantific research evaluation yet.

[@juansamudio1171]

Does the molecule Titin open up its docking receptor for ATP when a muscle contracts or only when it’s lengthening?

[@joshuacurry1560]

So would you say myo reps are far more effective. E.g take the first set to almost failure around 12 reps, followed by a 5 second rest then 5 reps under fatigue 5 second rest then 5 reps under fatigue and so on ?

[@SandCResearch]

There are two main difficulties with using rest pause training methods: (1) the rest period must be timed very carefully to ensure that true progressive overload is being achieved, and we are not just taking longer rests in each successive workout, and (2) the high levels of peripheral fatigue lead to quite a lot of muscle damage, which reduces the training frequency that can be used with this type of training.

[@lol29495]

@@SandCResearch but why does it matter if taking longer rests in each successive workout or even between the "mini sets"? You can ensure progressive overload is being achieved if the first set is progressing either by reps or by becoming easier over time. The reps of the mini sets are there just to fill in the volume requirments of effective reps

[@Antaress77]

What if we decide to lift very low weight with very slow tempo for very high reps. For example take a guy who can 1max 140kg on bench.Then give him 30 kg on bench and make him lift that for 100-150 reps with very slow tempo. Shouldnt he get fatigued eventually where he has to gather higher thresh hold motor units and which will lead to greater strength and muscle gains?

[@sinan6713]

dostum benim araştırdığım kadarıyla düşük eşik motor ünitelerle yapılabilecek bi ağırlıksa tempo fark etmiyor, ta ki bunlar yorulduktan sonra yüksek eşik motor ünitelere geçene kadar. ancak bu herifin de bahsettiği şey merkezi sinir sistemi yorulması olursa bu zaman aralığında, yüksek eşiğe geçemeden vücut failure'a geliyor. o yüzden set araları kreatin fosfatların tekrar doldurulması için yeterince uzun olmalı. bir de 1 rm'den çok hafif ağırlıklar (%20 1rm ve altı) bu merkezi yorgunluk muhabbeti yüzünden çok sıkıntılı...

[@Antaress77]

@@sinan6713 Eyvallah güzel yazmışsın. Bunu yazmamdaki sebep sadece binlerce yapılan vücut ağırlıgı squat ve sınavlar sonunda devasa boyutlara ulasan sporculardı. Ozaman bu mantıgında işe yaraması gerekiyor.

[@pelonete5000]

Can you share the studies (references) of your statements please ? Not to offend but I must trust more those studies than your words since you do not look as a bodybuilder. Thanks in advance

[@bretts2048]

Lol. Ever heard of an ad hominem argument? What he looks like doesn’t matter to his argument.