Time under tension
- 09-28-2007, 07:45 PM
Time under tension
I've dabbled with some slow rep speeds (explode/ 2 second pause/ 4 second eccentric) with mediocre to good results. I'm currently searching till my eyes bleed for a routine accompanied by at least some science that incorporates rep speeds and time under tension into the philosophy.
I've had good results with the following strategies
-typical 5 day split with 3 sets of 10
-Volume training with All supersets with push and pulls splits
-Personal 5x5/PRRS hybrid
I've read about DC, Max OT, and HST and don't think any of those routines are for me
My goals are hypertrophy during a lean bulk. I'm not concerned with power or strength at this time. I've been sloppily lifting since I was about 14 and have about 4 years of intelligent avid bodybuilding under my belt.
Any suggestions are welcome
- 09-28-2007, 08:21 PM
I read an article in an old MD mag that was about that. They said that if you were to count during example, a flat bench, to switch the count up. For instance count 3 on the way down and then 1 on the way up, or 2 on the way down, and 4 on the way up etc. Never surpassing 5 seconds. Changing the count every rep doesnt allow your muscle fibers to become accostumed to spreading out their stamina for the lift (or gain muscle memory). This article was about applying this idea to your current workout routien. I am going to look for the mag and see if I can get you the author. Hopefully this helped a little. Good luck.
- 09-28-2007, 08:48 PM
I also forgot to mention, that I have 2 other motives in choosing this strategy. I'm working on making my routines more efficient time wise as work schedule is interfering big time with my typically longer routines. I'm also trying to get more results out of using lighter weights as I have a few very mild joint issues from going really heavy recently.
09-29-2007, 07:00 PM
i know you said hst is not for you but as far as hypertrophy goes, it really works. i put on 4 lbs of lbm in eight weeks. it doesn't seem like much, but, hypothetically speaking of course, if i can put on 4-5 lbs in 8 weeks training naturally, thats around 30-32 lbs a year. of course diet and especially training have to be FOLLOWED TO A T while doing this routine. i had my doubts at first because i was so accustomed to a one body part a day routine but after one cycle i am hooked. i will go back to high volume while i'm "ON" but when i'm natural i'll be using hst for sure. i'd say give it a try. you definitely won't LOSE any size or strength. i have some really good pdf files on hst i can give you if you're interested.
09-29-2007, 07:20 PM
it really does sound like hst is a perfect match. my workouts are 45 min. to an hour at the most. the 15's at the beginning really do wonders for strengthening your joints and tendons. plus, you are lifting with submaximal weight. you only hit your max for the target rep range 3-4 times in a 6-8 week hst program.
09-29-2007, 07:42 PM
HST, Max OT, and DC are probably some of the best routines out there for maximizing hypertrophy. If anything, try your best to incorporate the principles utilized in these programs.
training frequency/recovery time
low volume/high intensity
rep variation / intensifiers
09-30-2007, 09:42 PM
09-30-2007, 10:25 PM
here you go. the first two are websites with a lot of good info. the second two are the pdf links. you'll find even more links on the second website link
10-01-2007, 02:41 PM
10-01-2007, 03:16 PM
HST works! I freaking hate training that way, but it works damn good.
I try to run an HST cycle every once in a while.
10-01-2007, 03:28 PM
10-01-2007, 03:42 PM
10-01-2007, 03:52 PM
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