All weight lifting is to know about the progress, right? You work your way up to this set of dumbbells, more and more reps, longest run, increase the weight. You know what it is, you and the kind of man who has a lock-off trying to impress the mirror in front of you. Yeaaaa babay! Well, that's all fine and sexy until the shoulder starts to hurt, to develop the findings of muscle imbalances of the plate, and you do 15 sets of bench press, while spending two hours in the gym. If all this sounds familiar, in the coming weeks, I'll show you five variables of weight training can be manipulated to help revolutionize your workouts and results skyrocket. And girls, do not think it is fair to there bro chacho - weight training should play a key role in your exercise routine too.
I will not dwell on the variables of traditional resistance training reps / sets most of us are familiar with - it's boring. Today's article will be looking at what I think is the variable most underused training with weights, especially if you want to build some of that precious muscle: time under tension. Start.
Time under tension (TUT)
A bad ass son of a bitch. It is what it is. TUT regards how long a muscle is exposed to stress (in this case, the weight or the load). This may seem variable weight training most basic know someone who has set foot in a gym, right? It may be so, but most of us, myself included, greatly underutilized this bad boy. If any of you have seen the tempo of a writing exercise in a digital format (eg, 4-0-1-0), which refers to the UTU. These figures are the time (in seconds) to take each phase of the exercise. The first digit corresponds to the phase of the movement (4 seconds) eccentric /, the second relates to the drawing fully extended position (0 seconds), the third refers to the concentric / contraction phase (second) and the fourth refers to the maximum contracted position (0 seconds). If we were to look at the bench press, with this example, would be 4 seconds down, 0 seconds at the bottom (without pause), pushing to a second (power control), and a second break in the top portion 0 . This means a single repetition takes 5 seconds. If you are going to do 8 reps at this rate, it would be 40 seconds of total TUT. Now ask yourself, when was the last time a set of bench press, which took 40 seconds? Probably never. This is because most of us are completely unaware of these three phases (eccentric, stretched to the max, maximum contract) and focus only on the lifting phase. In theory, if all these phases have played an equal role in us building our dream body (which, thankfully, do not), it would mean that we ignore the 75% for the year, W ... T ... F. If you still think this does not affect their ability to build muscle or burn fat, I guess they are your goals as you lift weights - that's where you're wrong. For muscle hypertrophy (growth), sets should last between 30-70 seconds. And I'll let you decide which method, if done correctly, can burn more fat: 8 reps last 40 seconds or 8 reps 15 seconds? Time under tension is a variable weight training, we must keep in mind if you are looking gainz dem. Now, there are many scientists and experts around looking in all TUT is better and is quite simple in terms of its objectives, it is an image that gives us a good generalization
So as you can see above guidelines have enough variety within them. This is perfect for a Da Vinci as yourself, ass boring sessions fresh and creative drive. So that brings us to the next question, what is the best tempo representative? I'll be honest, hell if I know what's best. This is something I am constantly experimenting with; It has dozens of combinations to choose from and each individual reacts differently. Well, here are some tips to start, but remember, they are just that - guidelines. These shoots are meant to be bent, twisted and broken.
• 4-0-1-0: A tempo that exaggerates the negative phase, a phase that contributes the most to the strength and tears, while concentrating on the concentric phase power control.
• 3-0-3-0: A tempo that still controls the negative phase, while it has a controlled concentric phase.
• 8-0-2-0: This is also known as a "negative". You could take to make it in different ways. Using heavy weight rather than your 1RM (and observer), where only the negative (8-0-0-0) is performed, regular hypertrophy, as you go mode cowboy beast 8 -12 repetitions (8 ) 0-2-0 or forced after you have completed your regular series (again with a vigilant, 8-0-0-0) representatives.
• Treatment of positions fully stretched and fully contacted: These are the most difficult to manage because most people have difficulty maintaining tension on the muscle in these positions. Let's look at the notorious bench press. In the fully extended position, if you were to take a break here, most people are resting the bar on the chest. If you were to pause in the fully contracted position, most people lose all the tension in the chest as his wrists, elbows and shoulder joints are stacked feel compelled weight. As you can see, the handling of these phases are dependent exercise. Manipulate these phases would not recommend if you are able to maintain the tension in the muscle (which is something that I highly recommend learning); otherwise, we are wrong in having a rest, which is exactly the opposite of stress! Examples of exercises that would be beneficial to exaggerate the fully contracted position (4-0-2-3) would triceps kickbacks, lateral raises, cable flies. Try it and it will make sense soon.
• A good rule to remember is the most difficult phase of a given year is probably the best phase of exaggerating.
I will not dwell on the variables of traditional resistance training reps / sets most of us are familiar with - it's boring. Today's article will be looking at what I think is the variable most underused training with weights, especially if you want to build some of that precious muscle: time under tension. Start.
Time under tension (TUT)
A bad ass son of a bitch. It is what it is. TUT regards how long a muscle is exposed to stress (in this case, the weight or the load). This may seem variable weight training most basic know someone who has set foot in a gym, right? It may be so, but most of us, myself included, greatly underutilized this bad boy. If any of you have seen the tempo of a writing exercise in a digital format (eg, 4-0-1-0), which refers to the UTU. These figures are the time (in seconds) to take each phase of the exercise. The first digit corresponds to the phase of the movement (4 seconds) eccentric /, the second relates to the drawing fully extended position (0 seconds), the third refers to the concentric / contraction phase (second) and the fourth refers to the maximum contracted position (0 seconds). If we were to look at the bench press, with this example, would be 4 seconds down, 0 seconds at the bottom (without pause), pushing to a second (power control), and a second break in the top portion 0 . This means a single repetition takes 5 seconds. If you are going to do 8 reps at this rate, it would be 40 seconds of total TUT. Now ask yourself, when was the last time a set of bench press, which took 40 seconds? Probably never. This is because most of us are completely unaware of these three phases (eccentric, stretched to the max, maximum contract) and focus only on the lifting phase. In theory, if all these phases have played an equal role in us building our dream body (which, thankfully, do not), it would mean that we ignore the 75% for the year, W ... T ... F. If you still think this does not affect their ability to build muscle or burn fat, I guess they are your goals as you lift weights - that's where you're wrong. For muscle hypertrophy (growth), sets should last between 30-70 seconds. And I'll let you decide which method, if done correctly, can burn more fat: 8 reps last 40 seconds or 8 reps 15 seconds? Time under tension is a variable weight training, we must keep in mind if you are looking gainz dem. Now, there are many scientists and experts around looking in all TUT is better and is quite simple in terms of its objectives, it is an image that gives us a good generalization
So as you can see above guidelines have enough variety within them. This is perfect for a Da Vinci as yourself, ass boring sessions fresh and creative drive. So that brings us to the next question, what is the best tempo representative? I'll be honest, hell if I know what's best. This is something I am constantly experimenting with; It has dozens of combinations to choose from and each individual reacts differently. Well, here are some tips to start, but remember, they are just that - guidelines. These shoots are meant to be bent, twisted and broken.
• 4-0-1-0: A tempo that exaggerates the negative phase, a phase that contributes the most to the strength and tears, while concentrating on the concentric phase power control.
• 3-0-3-0: A tempo that still controls the negative phase, while it has a controlled concentric phase.
• 8-0-2-0: This is also known as a "negative". You could take to make it in different ways. Using heavy weight rather than your 1RM (and observer), where only the negative (8-0-0-0) is performed, regular hypertrophy, as you go mode cowboy beast 8 -12 repetitions (8 ) 0-2-0 or forced after you have completed your regular series (again with a vigilant, 8-0-0-0) representatives.
• Treatment of positions fully stretched and fully contacted: These are the most difficult to manage because most people have difficulty maintaining tension on the muscle in these positions. Let's look at the notorious bench press. In the fully extended position, if you were to take a break here, most people are resting the bar on the chest. If you were to pause in the fully contracted position, most people lose all the tension in the chest as his wrists, elbows and shoulder joints are stacked feel compelled weight. As you can see, the handling of these phases are dependent exercise. Manipulate these phases would not recommend if you are able to maintain the tension in the muscle (which is something that I highly recommend learning); otherwise, we are wrong in having a rest, which is exactly the opposite of stress! Examples of exercises that would be beneficial to exaggerate the fully contracted position (4-0-2-3) would triceps kickbacks, lateral raises, cable flies. Try it and it will make sense soon.
• A good rule to remember is the most difficult phase of a given year is probably the best phase of exaggerating.
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