Hey, guys. Welcome to another coaching lesson. Today, what I am going to teach you is a concept called “Time under tension”. And time under tension basically needs, how long you put your muscles under tensions.
For example, if you do three sets of ten and you are moving the weights for three seconds a rep, that is a total of 30 seconds. You put your muscles under tension.
If your muscles are under tension for zero to 40 seconds. You are going to typically produced a neuro muscular response. What that mean is your going to experience more strength games.
If you put your muscles more under 40 to 70 second time under tension, you are going to create more hypertensive response in your body which is going to resolve in your body growing more muscle.
I am going to take three seconds to lower the weight. One second to pause the weight and then one second to press the weight. That works out the four seconds total per rep. If we do 10 reps that is going to take me up throughout 40 seconds of time under tension, which will create hypertensive response.
So, here is a three, one, one tempo. We are doing a show of reps today, depending on if you do the pushing or pulling exercises, it is going to be a little different. So, I am always going to adjust a little shoulder press lift. I never lift a weights with my arms. I always use my leg so I am not going to waste energy.
I pop it up, this is the pause position. I am going to take one second press the weight, okay. So, that is an explosive movement of the top and you are going take three seconds to the lower the weight. See how much tension is built on the muscles because I am controlling them. I suppose you just dropping them. One second pause occurs right here and then, I press them up.
That is going to create far more tension which is going to result a far more muscle recruitment which is going to result a far more muscles growth. So, notice that I am falling my three, one, one tempo press. 1, 1000; 2, 1000; 3, 1000; pause for one. Press. 1, 1000; 2, 1000; 3, 1000; pause for one. Press down and then slower the weights.
Okay, every exercise you do, every exercise that prescribe in my programs have a tempo and the design for a reason. Because all we just did was a pushing exercise. We do the shoulder press and the negative portion happen on the way down. On a curling exercise on a pulling exercise, it is going to happen a little differently.
So, for example on a bicycle curl, three, one, one tempo would look like this. once second to raise the weights, three seconds to lower them. 1, 1000; 2, 1000; 3, 1000; pause; 1, 1000; 2, 1000; 3, 1000; so I could go a little slower pause; 1, 1000; 2, 1000; 3, 1000; pause no time to control the weight. I am not using momentum. I am not letting the reps just take away down as far more tension on my muscle when you get a far better pump, you get a far better results in the same amount of time.
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