The ‘Time Under Tension’ Concept-an analysis

This Muscle Evo article covering the concept called Time Under Tension Training: Why Timing Your Sets Is a Waste of Time has a fair number of scientific references and lends credence to the idea that being concerned about time under tension is not as important as some believe. Yes, not all scientific research is created equal; this is just one article. I heard Jeff Cavalier of AthleanX mention time under tension, but I believe his primary concept is moving weight in a slower and especially controlled manner.

New strategy: So I will hold at least 15-20 pounds in my hand while performing until failure with 4 second reps. If I reach failure before 8 reps, I need to lower the weight. If I come close to 10 in the first set, I need to raise the weight. Also mentioned, however is the relationship between total volume (total weight moved) and amount of muscle growth, so there are two measures. However, even if I’m slightly out of range, reaching failure / overload is the most important concept. I am assuming each set must be performed to failure. If it is high, raise weight. The idea is to continue raising weight over time, of course. Reps need to be between 6 and 12 but 6 is perfectly fine and something I have not used yet. Key is to use a slower, controlled movement to failure.

Jeff Cavalier’s video How to Perform Reps for Most Muscle Growth describes his method for controlled movement for hypertrophy. For this muscle growth, lower the weight slightly but go just a little bit slower. For strength, there is no slowness. However, for the muscle growth he mentions targeting the lats in a particular exercise that also uses other muscles. I am not targeting muscles in my squat, for example. However, one of his main points is, a slow controlled movement. Don’t jerk the weight and use momentum.

I need to show progress on my charts and log it. I will log the weight I use, and the reps performed.

Edit: Update 11/24/19, 12:23 PM

Well, I can do the Bulgarian Split squats for quite a high amount using a method that focuses on total volume versus time under tension. I wore a 19 lb backpack since I don’t have gym equipment and easily completed 12 reps before failure. However, I wasn’t doing 4 second reps, which is a slower controlled time. I had been previously around 7-8 second reps. At this time, I was doing 2-3 second reps.

I have some heavy items I can add to the backpack. Frankly, I wouldn’t be too surprised if 50 pounds is too light. That means I need to add about 31 pounds to reach it, and I have a back in my car heavy metal so I can try it. Whatever keeps me progressing is fine.

There are other methods to use, like furniture where I am staying! 🙂

If I find no reasonable method to add weight, I will slow the reps and/or just do reps constantly until I reach the burn time.

I think, in hindsight, the very slow rep method did build quite a bit of strength; maybe not as fast I could build it, but it’s there. This hotel has a cable machine I will look at. Youtube – Cable split squat.

I found a very thorough article about Bulgarian split squat at Legion Athletics. A great article mentioned supports 3-4 minutes rest between sets of compound movements.

Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men. I do this anyway, frequently doing my squat sets throughout the day.