Is “time under tension” an important factor for muscle growth?

01/26/201801/25/2018 by Admin

Although bodybuilding traditionally involves performing sets of a certain number of repetitions, a relatively new method of limiting the length of a set that has become very popular in recent years is “time under load.”

• What is “time under load”?
• What is the disadvantage of VPN?
• Conclusion
• Explanation of the program

Time under load: the basics

Time under tension is the amount of time your muscles spend under tension. It consists of the time spent on the concentric (shortening) phase, the peak contraction, and the eccentric portion of the repetition. It turns out that if you do a set of 10 reps and it takes you 3 seconds to complete each rep, your muscles end up with 30 seconds of time under tension.

If you do a similar set, spending 2 seconds lifting the weight (concentric phase), 1 second peak contraction, and then lowering the weight for another 3 seconds (eccentric phase), the same 10 reps will give you approximately 60 seconds of time under load.

To increase the amount of work done by the muscles, you need to either take on more weight or increase the time during which the muscles lift this weight.

Although the number of repetitions did not change, the muscles spent significantly more time under tension, and this additional time ultimately leads to a sharp increase in the amount of work done!

Remember, your muscles can't count. They don't know when you lift a 15kg dumbbell 10 times versus 15 times. They just feel the load created by the lifting weight and the mechanical stress that occurs when the muscle fibers contract under load. Therefore, in order to increase the amount of work done by the muscles, you need to either take on more weight or increase the time during which the muscles lift this weight.

Preparing the battery for load fork testing

Before testing, you need to perform a number of actions and meet the necessary conditions:

1. Disconnect the battery from the on-board network. You can conduct testing without even removing the battery from the car.
2. Before checking, the battery must be idle for at least 7-10 hours. It is most convenient to take measurements in the morning, when the car has been sitting overnight since its last trip.
3. The ambient temperature and battery temperature should be within 20-25°C. If the temperature is low, you should bring the device into a warm room.
4. The battery plugs must be unscrewed before testing.
5. Check electrolyte level. If necessary, add distilled water.
6. Clean the battery terminals. Contacts must be dry and clean to avoid stray currents.

If all these conditions are met, then you can proceed to verification.

Best Rep Ranges and VPNs for Hypertrophy

We already know that progressive overload causes muscles to adapt and, as a result, grow. In addition, experiments have repeatedly shown that the optimal repetition range for muscle growth, or hypertrophy, is between 8 and 12 repetitions. But what is not completely clear is the optimal time under load from the point of view of hypertrophy.

Legendary trainer Charles Poliquin was the first to focus on manipulating time under load. Through his experience and experimentation, he was able to find the optimal time-under-tension range for specific training goals.

He concluded that the optimal time under load for muscle hypertrophy was 30-70 seconds. When training for strength and size, or functional hypertrophy, Poliquin advised staying at the lower end of the range and working for about 30-50 seconds. If you're looking for maximum hypertrophy without focusing on strength, stick to the upper half of the range and work around 50-70 seconds.

With this knowledge, all you have to do is carry out the simplest mathematical calculations and determine what number of sets, repetitions and VPNs opens up new horizons of muscle hypertrophy. Need a hint? Do 8-12 repetitions, spending 4 to 6 seconds on each.

Testing the battery with a load fork

Test without load

First, a no-load test is carried out to find out the condition of the battery and its charge. That is, the measurement is made without resistance. The load spiral is not involved in the measurement.

The algorithm of actions is as follows:

1. Unscrew one or two nuts to remove the resistance coil. There can be two spirals.
2. Connect the positive terminal to the positive circuit.
3. Apply the negative probe to the negative terminal.
4. Record the result.

The charge level can be checked using the following table.

VPN: evidence base

By increasing my VPN, I got amazing results. I gained mass and increased strength, and this was definitely not an accident. The fact is that there is indisputable scientific evidence of the direct effect of VPN on muscle volume.

In 2012, a group of scientists conducted an experiment in which they studied the effect of increasing time under load on protein synthesis, the main indicator of muscle growth. In this experiment, eight men who had trained legs twice a week for at least two years performed 3 sets of single-leg extensions using 30% of their one-rep max weight. With one leg, the subjects did sets to failure with a six-second concentric and six-second eccentric phase. With the second leg, they also performed sets to failure, but with a 1-second concentric and 1-second eccentric phase.

The scientists then performed needle biopsies of muscle tissue from both legs 6, 24 and 30 hours after the exercise. The difference in results between the two strategies was staggering. After 6 hours, levels of exercise-induced mitochondrial and sarcoplasmic protein synthesis were increased by 114 percent in the slow-twitch leg, but only 77 percent in the fast-twitch leg. After 24 to 30 hours, mitochondrial protein synthesis levels were increased by 175 percent and 126 percent, respectively.

These studies suggest that increasing time under load may result in increased muscle protein synthesis and a more rapid onset of the effects of increased synthesis.

Training techniques to increase VPN

Now that you understand how increasing time under tension can increase muscle protein synthesis and help you build muscle, it's time to integrate this strategy into your training program.

Changed time

You can cause the most microtrauma to your muscles during the eccentric (lowering) phase of the exercise. In my experience, I have achieved maximum results by spending approximately 3 seconds on the eccentric phase of a press or deadlift.

Extreme concentration, or mind-muscle connection, will help you recruit the right muscle fibers and accelerate results.

At the bottom of the repetition, pause for 1-2 seconds. This stop will remove all momentum and stored energy from the working muscles, meaning you won't get any extra help when you start lifting the weight. In addition, the pause will provide an opportunity to truly gather yourself psychologically in order to engage the working muscles in the concentric phase of the press or deadlift. Extreme concentration, or connecting your mind to your muscles, will help you recruit the right muscle fibers and accelerate results.

When starting the concentric part of the exercise, try to work in a powerful and explosive manner, without forgetting about technique. This portion of the press or row should take no more than a second, although it may stretch out a bit as fatigue accumulates. At the top of the rep, create maximum tension by holding the peak contraction for one full second. Putting it all together, you'll be looking at about 5-6 seconds per rep—the ideal combination for performing 8-12 reps and holding the muscle under tension for 30-70 seconds per set.

Drop sets

To perform a drop set, lift your chosen weight until you reach the point of muscle failure. Then reduce the weight and continue the set until you complete the pre-set number of reps or reach failure again. You can continue the drop set in this manner for as long as you like to increase the load on the muscles, but keep in mind Poliquin’s recommendations regarding VPN.

When you use this technique, I recommend choosing a working weight with which the first failure will occur at 4-6 repetitions. After that, leave a weight that you can lift 10-12 times before you reach failure again.

In drop sets, your body is subjected to the maximum amount of weight required to create maximum microtears in muscle tissue, while the muscles remain under tension for an optimal amount of time.

Partial and forced repetitions

The essence of partial repetitions is reflected in their name: these are repetitions that you do with partial amplitude. This means that in presses you do not fully extend the joints, and in rows you do not reach peak contraction. These incomplete reps maintain a constant load on your muscles and allow you to lift heavier weights.

In forced reps, the spotter helps you get past the point of failure.

In forced reps, the spotter helps you get past the point of failure. This technique increases the time spent under tension, allowing you to lift heavier weights. Forced reps are very hard and taxing on muscles, tendons, and the nervous system, so use them sporadically and sparingly.

Maximum VPN, maximum growth!

The amount of time your muscles are under tension is a critical component of muscle growth. Everyone, from the strength training beginner to the seasoned lifter, will benefit from incorporating time-under-tension techniques into their training system.

Increasing your VP not only spurs the growth of new muscles, but also forces you to pay attention to your form and work with a more reasonable working weight. I suggest you try the techniques mentioned above already this training week and increase the time your muscles spend under load. I think you'll get great returns. And, as always, if you have any questions, post them in the comments!

Stage-by-stage construction and installation work

The process of construction and installation work itself involves rough manipulations, namely laying the main line, installing equipment, testing, etc., which can hinder the start of subsequent work. The next stage is finishing work, such as installation of sensors, drives and other things. Installation work is carried out entirely in accordance with technical regulations, technology and standards. Specialists carry out quality control at every stage and draw up the necessary documentation. At the fourth stage, individual tests are carried out and installed systems are analyzed.