In this blog post you’re going to learn about a unique way to change up your training tempo and focus on doing high quality workouts with very strict and controlled form to help maximize muscle stimulation.
While I will never recommend that anyone use sloppy form when lifting, I’m sure we’ve all been guilty at sometime or another of using too much weight and bringing speed and momentum into our lifting… (I know I have)
But don’t get me wrong, I’m not saying that being explosive or fast is necessarily a “bad thing”, because there are times when we purposely want to train for speed and power. But for this particular workout we are going to do the total opposite and focus on SLOWING DOWN our tempo and really feeling the muscles squeeze and contract with each and every rep. The goal is to get that mind muscle connection going so you can isolate your targeted muscles and feel them growing from workout to workout.
Rather than counting out your reps like you normally do, I want you to time your sets with a stopwatch and do 60 second long sets. I have a YouTube video posted below that shows you exactly how to do this…
Watch The Video Below To See How To Do The Time Under Tension Workout…
Note: if you can’t watch the embedded video clip above,
you can watch it right on my YouTube Channel by Clicking Here
Now this 60 second set may seem easy enough, except when you realize that an average set of 10-12 reps typically only takes about 30 seconds (or less) to complete.
So with this workout we are literally going to double the average time under tension that you are probably used to doing in your regular workouts. With each rep I want you to use a slow lifting tempo, take about 2-3 seconds to lift the weight. Hold the peak contraction for a couple seconds. And then take 4-5 seconds to lower the weight.
And don’t worry, you don’t need to to be 100% precise with those times. If you mess it up and move a bit faster or slower that’s ok. All that really matters is that you maintain CONTROL of the weight and use a slow steady contraction and a slow steady negative with each rep. What I mean by “controlling the weight” is that at any given point during your set you should be able to pause and hold the weight at a dead stop, and then resume moving the weight again. You should not be relying on momentum and speed to help you move the weight.
Start Light & Progress Gradually…
I recommend starting this workout with about 50-60% of the weight that you would normally use for each exercise. This will allow you to get used to the timing and using the slow controlled lifting form. Then you can adjust the weight accordingly. If you can do 3 sets with 60 seconds time under tension and it feels easy, up the weight by 5-10 pounds for your next workout. And if you can’t complete the full 60 second long set then you’ll need to lighten up the weight.
This style of training is going to be a big kick to your ego and you are not going to look too powerful in the gym lifting lighter weights. But it’s going to stimulate muscle growth in a totally unique way. And when you do go back to lifting in a normal rep cadence you’ll feel a lot stronger and have a better control of your body. This slower controlled style of training will teach you how to isolate and feel each individual muscle group working at a higher level as you perform your exercises.
P.S.
This month’s “Workout Of The Month” in the Total Fitness Bodybuilding “Inner Circle” is a complete 4 day muscle building split routine that uses the Time Under Tension Training principle. Just click on the link below to sign up and check it out for yourself.
And if you would like to have me follow along with your workouts and set you up with your very own customized diet and workout program for building muscle, burning bodyfat, and quickly achieving your personal fitness goals. Then you should sign up for the Total Fitness Bodybuilding “Inner Circle” Coaching Club at: www.TotalFitnessBodybuilding.com
18 Comments
moe
lee,nice idea,but isn’t locking out at top of the leg press taking away from the time under tension?
leehayward
moe,
That’s right, so with exercises where you can lock out and get a break (i.e. leg press, squats, bench press, shoulder press, etc.) you wouldn’t hold the top position for long, but you could hold the bottom position.
Dimitri
Ill give this a try. I really want to stimulate more muscle growth
Luke
If I do this 60 second time under tension that you mentioned, do we have to wait a week for the muscles to recover or 3 days Lee?
Gil
Hey Lee, Sounds Awesome and will definitely be giving this a try. What’s a good rest period between sets for “Time Under Tension”??? Thanks Again for another technique to add to the workout arsenal.
-Gil-
Franky
hey lee i like that protein pudding recipe thanks,btw where can i get one of those tshirts of you?
Derek
Cant wait to try this. Lee what do you recommend for time between sets?
dann
locking out the legs while doing the leg press and squats does put a lot of pressure on the ACL.
locking out the elbows while doing bench press puts more tension on the shoulder joint.
is this correct?
leehayward,
leehayward
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I recommend working each muscle group once per week with this program.
I’ve actually outlined a complete weekly workout schedule using this method of training for the Total Fitness Bodybuilding Inner Circle Coaching Club Members at:
http://www.TotalFitnessBodybuilding.com
leehayward
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Resting 2 minutes between sets should be adequate for most exercises.
leehayward
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You can order Total Fitness Bodybuilding T-shirts online at:
http://totalfitness.spreadshirt.com
leehayward
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Locking out isn’t always bad for the joints, but it temporarily takes stress off the muscles. So when doing time under tension exercises don’t hold the lockout position for long. As soon as you extend your arms / legs, etc. start to lower the weight again.
West
Lee,
I switch up my workouts to this every so often. I typically do an 8 count down, 8 count up cadence, which is slower than yours (probably works out to about 6 sec down, 6 sec up as you tend to count a bit faster than you want when the muscle burn starts). Doing sets of 8 reps, that works out to about 1:15 per set, and I do rest approximately 2 mins between sets.
Do you think you are hitting the type IIB muscle fibers despite the lighter weight because you progressively recruit the type Is, then the IIAs, then the IIBs as you fatigue each group sucessively through the sets? Do you think this technique results in an increase in strength, size, or both?
leehayward
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Even though the weights are light, the muscles are still working at 100% capacity with this technique. It will help increase hypertrophy and strength. But you need to cycle this style of training with normal faster tempo training using heavier weights as well. There is no one best workout, it’s all about providing unique muscle stimulation by doing workouts that your body is not accustomed to.
keen
so if a typical 10-12 rep set BB style takes approx 30 secs or less and you are simply recommending timing the time under load to be about 60 secs via slowing the tempo of the reps?…..will it be equivalent or better if instead we continued with the usual rep tempo (of 10-12 rep set / taking 30secs) and do 20-22 reps ??? that should also constitute / increase time under load/tension to more or less same?
Which approach will have better results? personally i have tried this slowing the tempo thing and even high rep sets (to increase TUT) but other then a little change from heavy lifting … i don’t think they provide any real benefit in terms of hypertrophy or strength..
leehayward
keen,
You can experiment with both styles. Right now in my workouts I’m doing both slower rep tempos and longer time under tension sets and it’s kicking my butt. I’m getting muscle soreness now after my workouts that I haven’t felt in a long time.
The key to progress is simply providing uniq
leehayward
keen,
The key to progress is simply providing unique muscle stimulation. So you can experiment with both styles.
Right now in my workouts I’m doing both slower rep tempos and longer 60 second sets and it’s kicking my butt. I’m getting muscle soreness now after my workouts that I haven’t felt in a long time.
richard
I’ve been training people with this theory for 10 years-I’m 66 years old, and feel like I could go back and play college sports(well i’d get hurt for sure) but I love this type of training-hundreds of exercises using bands, TRX, dbs, KBs, and either gender at any age- I can incorporate multiple body parts, and always the core, open or closed kinetic chain….