HOW IMPORTANT IS TIME UNDER TENSION FOR MUSCLE GROWTH
(SCIENCE)
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I got an interesting DM related to Time Under Tension (TUT) and how it affects muscle growth. Guy who sent me that message was confused primarily because a lot of "big guys" are praising TUT over heavy weights and now allow me to explain why "TUT zealots” are wrong. 🤓
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Muscle hypertrophy is a simple "forced adaptation" triggered by a few things
👇
💡High training intensity or training close or to complete contractile failure is crucial because this way all the muscle fibers (type I, type IIa, type IIx) have to contract simultaneously or progressively which is essential for mechanical tension but also muscle damage (mostly during eccentric contraction).
Both mechanical tension and muscle damage are hypertrophy triggers with MT being essential.
💡Increase in total training volume is the primary driver for growth because your muscles have to be put under more stress (total workload) over time in order to trigger that forced adaptation.
.
🔴If you're using slower reps with the purpose of increasing TUT, the first thing that's gonna happen is that you'll be forced to use lighter weights which will automatically result in both lower training intensity and lower total training volume.
.
What does the research say?🤔
💡Every study done so far which was comparing fast vs slow reps found that as long as the total training volume was matched between the groups; the difference in terms of hypertrophy was insignificant (and fast reps always lead to better strength gains).
💡These studies also found that a lot of subjects using slower reps were forced to use lighter weights which resulted in lower total working volume and automatically in less muscle growth compared to "fast reps" groups.
.
🔴Main premises behind TUT is that it increases muscle damage (slow eccentric) and localized metabolic stress (blood occlusion, lactates build up, phosphatidic acid release...) and it should result in greater hypertrophy response which obviously just isn't the case since mechanical tension and muscle damage are directly linked to training intensity (loads and volume).
Extension in the comments ⬇️
cont.....
instagram....click here
(SCIENCE)
.
I got an interesting DM related to Time Under Tension (TUT) and how it affects muscle growth. Guy who sent me that message was confused primarily because a lot of "big guys" are praising TUT over heavy weights and now allow me to explain why "TUT zealots” are wrong. 🤓
.
Muscle hypertrophy is a simple "forced adaptation" triggered by a few things
👇
💡High training intensity or training close or to complete contractile failure is crucial because this way all the muscle fibers (type I, type IIa, type IIx) have to contract simultaneously or progressively which is essential for mechanical tension but also muscle damage (mostly during eccentric contraction).
Both mechanical tension and muscle damage are hypertrophy triggers with MT being essential.
💡Increase in total training volume is the primary driver for growth because your muscles have to be put under more stress (total workload) over time in order to trigger that forced adaptation.
.
🔴If you're using slower reps with the purpose of increasing TUT, the first thing that's gonna happen is that you'll be forced to use lighter weights which will automatically result in both lower training intensity and lower total training volume.
.
What does the research say?🤔
💡Every study done so far which was comparing fast vs slow reps found that as long as the total training volume was matched between the groups; the difference in terms of hypertrophy was insignificant (and fast reps always lead to better strength gains).
💡These studies also found that a lot of subjects using slower reps were forced to use lighter weights which resulted in lower total working volume and automatically in less muscle growth compared to "fast reps" groups.
.
🔴Main premises behind TUT is that it increases muscle damage (slow eccentric) and localized metabolic stress (blood occlusion, lactates build up, phosphatidic acid release...) and it should result in greater hypertrophy response which obviously just isn't the case since mechanical tension and muscle damage are directly linked to training intensity (loads and volume).
Extension in the comments ⬇️
cont.....
instagram....click here
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