Molecular brakes regulating mTORC1 activation in skeletal muscle following synergist ablation. I won’t hold my breath! If you’ve made it this far then you’ve survived the more technical or theory-heavy part of this article. Now it’s time for the good stuff: sample training routines! Here are a few sample tempos that you may want to use in this hypothetical example: As a general rule of thumb I would focus on sets of 4-8 reps when focusing on functional hypertrophy. Hypertrophy training = 40-70 seconds time under tension per set. Of course it is more complicated than this, but that is the gist of it. If you can learn and integrate the information presented here into your own training then you will be light years ahead of your competition! Time under tension doesn’t have to be a complicated topic! Two ways you can increase muscle tension: You can increase muscle tension either by: Heavy weights directly creates high intramuscular tension and slow rep speed maintains that tension for longer duration. If you do a set of 10 reps and it takes you five seconds to complete all your reps, your time under tension for that set is five seconds. The optimal time under tension for muscle growth and hypertrophy is 20-40 seconds, and 40-70 seconds for muscular endurance. Hence, more Time Under Tension or TUT = More Muscle Growth. Your typical bodybuilder usually has the goal of increasing muscular hypertrophy at all costs. But since you will be doing in more controlled manner, you might be able to do only 6 reps, which equals 36 seconds, which is optimal for muscle growth. Solution: Controlled repetitions in 4020 rep scheme. The squat is one of the most difficult exercises to train. Increased TUT or duration of your set will work almost all the motor fibers and create immense metabolic stress. Do you know the most important word in the bodybuilding dictionary? {3}. So by using 4020 tempo, you get the best of both the worlds. Note: the “Poliquin method” on leg curls involves dorsiflexing your ankles (pointing your toes towards your shins) on the concentric range and plantarflexing your ankles (pointing your toes away from your shins) on the eccentric range.eval(ez_write_tag([[250,250],'revolutionaryprogramdesign_com-narrow-sky-1','ezslot_15',196,'0','0'])); Check out this article to learn more about the Poliquin method on leg curls . There is one last thing that I would like to discuss with you in this article. However, this only applies to pure accumulation phases. As promised, here is the answer to your question: When training for hypertrophy the most optimal time under tension per set is 40-70 seconds. These are the muscle fibers responsible for making you stronger and more explosive. Lower loads: Since you will be doing the reps little slower, you cannot do the same reps with same weight like before. Time under tension, or TUT, is the amount of time that a muscle or group of muscles is under stress. Drops sets and unilateral assistance exercises are great hypertrophy tools, and machine variations have advantages when it comes to bodybuilding. I think it would be perfectly fine to perform this routine with a 4 days per week upper / lower split as well. For this routine I am recommending that you use an upper body / lower body split performed three days per week. This may seem like an incredibly simple question. Since type IIB fibers hold maximum growth potential and you need heavy weights to train them how can you extend your sets to last 40 seconds? I have found 20-40 second sets best for ectomorph hardgainers like me and my clients. However, there is quite a bit of lumbar spine loading and I think many of you would do better to stick with three days per week for this routine. mammalian skeletal muscle to exercise with high loads. Even many bodybuilders who normally stick with high reps can do great on a routine like this! It tends to work extremely well for a large percentage of the training populace. Other training variables such as volume-load, inter-set rest, and time under tension have negligible effects on RET-induced changes in muscle size or strength.