Time Under Tension Training

Time Under Tension Training

 

Extending the length of your sets may be the best and most underutilized way to build slabs of muscle.

Directions: perform each workout once per week, resting on two nonconsecutive days. Note that the reps shown in the chart are for use in Week 1 only. In Weeks 2 to 4, use the following guidelines:

  • Week 2 – All reps go to 10-12
  • Week 3 – All reps go to 6-8
  • Week 4 – All reps go to 12 -15

You will also need to scale your weights appropriately from week to week. When the number of reps per set goes down, weights should increase over the previous week’s. When the number of reps per set goes up, weights will likely have to decrease.

 

Week 1 Day 1:

  • Barbell Back Squat – 4 sets of 8 to 10 reps
  • Dumbbell Step Up – 3 sets of 8 to 10 reps (per leg)
  • Romanian Deadlift – 3 sets of 8 to 10 reps
  • Walking Lunge – 3 sets of 8 to 10 reps (per leg)
  • Hanging Leg Raise – 3 sets of 8 to 10 reps

Week 1 Day 2:

  • Bench Press – 4 sets of 8 to 10 reps
  • Single Arm Dumbbell Overhead Press – 3 sets of 8 to 10 reps
  • Cable Chest Flye – 3 sets of 8 to 10 reps
  • Seated Arnold Press – 3 sets of 8 to 10 reps
  • Pushups – 3 sets of 8 to 10 reps

Week 1 Day 3:

  • Pullup – 4 sets of 8 to 10 reps
  • Barbell bent Over Row – 3 sets of 8 to 10 reps
  • Cable Straight Arm Pulldown – 3 sets of 8 to 10 reps
  • Single Arm Dumbbell Row – 3 sets of 8 to 10 reps (per side)
  • Rear Dumbbell Flye – 3 sets of 8 to 10 reps

Week 1 Day 4:

  • Trap bar Deadlift – 4 sets of 8 to 10 reps
  • Heel Elevated Goblet Squat – 3 sets of 8 to 10 reps
  • Glute Ham Raise – 3 sets of 8 to 10 reps
  • Leg Press – 3 sets of 8 to 10 reps
  • Reverse Hyperextension – 3 sets of 8 to 10 repskbell singleleg
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One response to “Time Under Tension Training

  1. Min ogsÃ¥! Jeg satt nettopp her og pep til mamma for 136#4050&039;e gang; "dette kommer til Ã¥ bli sÃ¥ bra!!" Kunne sittet oppe hele natten og jobbet jeg nÃ¥… 🙂 Gleder meg til Ã¥ vise dere resultatet!

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