<p>The average gym-going guy looking to build some muscle and size probably does 3-4 sets of anywhere from 6-10 reps. That_s a pretty large range for a workout, even before you consider factors like how fast or how intensely you_re lifting. By focusing on timed sets rather than hitting a specific number of reps, you can directly influence the intensity of the set and spur huge gains in size and strength. What is _time under tension_ training? Time under tension (or TUT for short) is commonly used in strength and conditioning and bodybuilding. Essentially, it refers to how long a muscle is under strain during a set. A typical set of 10 reps for an average lifter will take anywhere from 15-25 seconds depending on lifting speed. By putting a muscle under longer bouts of strain, you can cause extensive muscle breakdown leading to sleeve-busting muscles. Time your sets so they last between 30 and 40 seconds for optimum muscle growth.</p><br><br><span style="display:block;text-align:center;clear:both"><iframe width="640" height="360" src="https://www.youtube.com/embed/KNbo4Ik1lRw" frameborder="0" allowfullscreen title="ASMR muscle body taps (hangout in my bedroom) - male whisper ramble, mouth sounds (c) by Nojo ASMR"></iframe></span><p>This length of time ensures your muscles are receiving enough of a stimulus to spur changes in size. Total length of time is important, but how you get there is also crucial. 1. Beware the lockout. Avoid spending long amounts of time during the easiest portion of an exercise (at the top of a bench press for instance). The easiest part of a lift presents the least amount of stress on your muscles. 2. Try to maintain a steady tempo. A typical tempo in seconds for each rep during a set would be 2/4/0 (lifting, lowering, pause). 3. Spend more time on the eccentric portion of the movement. That refers to the lowering portion when your muscle is slowly elongating. Slowing down the eccentric portion of the lift causes more muscle damage and hence encourages more growth. 4. Focus on form. With the longer sets, fatigue will set in and compromise form. Make sure you don_t cheat yourself and miss out on gains by breaking form or doing partial reps. 5. Use drop sets to help you. Struggling to finish off those last few reps, <a href="https://corps.humaniste.info/Utilisateur:MichaelaHaralson">alpha surge male testosterone booster</a> drop down in weight and immediately continue the exercise. You_ll last the entire duration of the set and won_t need to cheat to get through it. 6. Maintain a high intensity. Simply lifting till the buzzer doesn_t guarantee increases in size. The weight and exercise need to be challenging enough to cause muscle fatigue towards the end of the set. Use at least 60% of your 1-rep max for a lift to maximize gains.</p><br><br><p>If you_re serious about weightlifting, you_ve probably heard the term "progressive overload" before. But what exactly is it? Progressive overload is the steady increase of stress placed on your muscles during exercise over time. You can achieve this through various methods, including increasing weight, reps, or sets. Mind you; this method is not for the faint of heart. As the name suggests, it demands more and more from your muscles. The line that sits between what is within the limit and beyond the limit is extended. Curious? Keep reading to find out more about it. What is Progressive Overload? Progressive overload is a fundamental principle in weightlifting that involves increasing the demands on your muscles over time. 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