For beginners in the gym, the question is always interesting, how quickly you can build muscle mass. What will happen if you diligently perform the exercises, repeating them 20, 30 or even 40 times? Surely this will help speed up the process. But this is more likely to harm the body and will not help achieve the desired results.
To get the desired shape, you should choose the optimal training program, go on a special diet and be careful during classes.
Low number of repetitions
This technique usually consists of several exercises that involve 1-5 repetitions. It is believed that with such a small number of repetitions, all muscle structures are involved, including intermediate ones.
The body itself knows which fibers to include at any given moment of training (slow, intermediate or fast). First, slow muscle structures are exposed to the load. If they do not cope well with the weight being lifted, then intermediate fibers are connected to them. Accordingly, with a lack of strength in slow and intermediate structures, fast ones are connected to work.
This training method helps to mobilize myofibrillic hypertrophy (a type of hypertrophy characterized by an increase in strength parameters). The low-rep training system creates a vast pledge for the musculature, which allows you to build muscle mass faster and more efficiently.
Average number of repetitions
In this training system included exercises that should be repeated 6-12 times. Usually this method of training is effective for those who want to increase muscle volume faster. Plus, this training program is universal and suitable for almost everyone (both beginners and advanced athletes).
The advantages of this training system:
- The combination of the effectiveness of low-repetition and high-repetition programs;
- An increase in the time spent by the muscles under load with a relatively small weight;
- Activation of sarcoplasm hypertrophy (an increase in the size of supporting proteins in muscle tissues that occurs when lifting light and medium weights with in large numbers repetitions);
- Promotes muscular (its influence on muscular structures increases);
- Increases cell size, which, in turn, leads to an increase in the rate of protein synthesis (and to a reduction in the rate of protein breakdown).
High reps
High-repetition exercises are those exercises that should be repeated 15 or more times. This method of training in a sports environment is considered the least effective. But many do not consider important point when it comes to high reps. This is the effect of glycogen on protein synthesis.
They call a special form of glucose storage in muscle tissues. Structurally, glycogen is a hydrophilic polysaccharide. It helps increase the number of muscle cells.
Many athletes underestimate the effect of water on growth muscle mass. But protein synthesis is directly tied to the degree of hydration of cellular structures.
A high-rep workout reduces glycogen stores. Such a paradox leads to the fact that the body starts the process of an “emergency” increase in the supply of glycogen in muscle fibers. Over time, this process will lead to cell stretching and an increase in muscle volume.
Plus, such a training system blocks the blood flow, which allows blood to linger in areas that are under the highest load. It also allows you to increase muscle volume.
Among athletes, experiments have been repeatedly conducted to establish the difference between heavy types of weights and light ones.
The results were almost the same in all experimental programs. Muscle mass increased in both experimental groups. And it happened at about the same speed. But the heavy weight group outperformed the light group in terms of strength, while the light group outperformed the heavy group in terms of endurance by almost a head.
First of all, decide what you want from your sports training. For beginners, it’s best to start with low reps and light/medium weights: 
- All types contribute to the growth of muscle mass training programs. They just do it different ways. So in your training system you need to add exercises from all speed types and alternate them;
- You should not immediately rush to high-rep programs (especially if you are trying to burn fat reserves). First, you will overload your body, which will shock your muscles, your internal organs and your health. Secondly, strength exercises won't help you get rid of extra pounds. Only combination proper diet and help burn body fat and give you the desired relief.
Be sure to read about it
This article is for those who would like to increase muscle volume and improve their shape.
You've probably wondered why some guys have muscles so voluminous and powerful, as if pumped up, while us mere mortals, they seem not so voluminous or even flat.
While you may never catch up with genetically predisposed muscle builders like Mr. Olympia Phil Heath or four-time Arnold Classic winner Flex Wheeler, you can significantly increase your muscle size by using methods suggested here.
No. 1. Increase the duration of the load on the muscles
The duration of the load refers to the amount of time during which the muscle is in a state of tension during the execution of the approach.Whether the effort is concentric, eccentric, or isometric, the contraction of the muscle causes it to tighten. However, it is not the duration of tension per se that is important for muscle growth. The effect of prolonged tension that interests us is the clamping of blood vessels.
During muscle contraction, blood vessels are squeezed to the point of complete blockage, thereby limiting blood flow to that muscle. A similar effect occurs when you step on a garden hose.
The longer the muscle is under load, the longer the blood flow to it is limited. However, the heart continues to pump blood, and the squeezing of the vessels causes the accumulation of blood in the tissues around the working muscle. When you finish the approach, the muscle relaxes, and the flow of accumulated blood rushes into the muscle.
The longer the vessels are clamped, the more blood will flow into the muscle. To get a feel for this process, try doing push-ups for five seconds and notice how the muscles fill up. Now rest for a couple of minutes, and then do push-ups for 30 seconds, and again feel the rush of blood to the muscles.
This process is called hyperemic supercompensation and is better known to bodybuilders as "pumping" ("pump"). The rapid influx of a large volume of blood increases the pressure inside the muscle.
As Arnold notes in Pumping Iron, a good rush of blood to the muscles is an incredible feeling. However, what is most important to you is that the influx of blood puts pressure on the tough, dense sheath of the muscle, the fascia.
The fascia is not easy to stretch, but over time it yields to internal pressure and stretches, allowing the muscle it surrounds to expand, both physically and visually.
And although all this information is deeply scientific, we are not interested in science, but in results. The experience of many bodybuilding coaches shows that increasing the duration of the load on the muscle leads to an increase in its volume. Although, of course, it does not happen so quickly.
The experience of Western trainers shows that the use of more weight and a greater speed of movement in a repetition helps to involve more muscle fibers in the work.
Therefore, instead of using less weight and deliberately slowing down the movement, it is better to try to move, at least concentrically, quickly, but pick up such a weight that you can complete the approach within 45 seconds.
If the approach lasts less 30 seconds, it will not cause enough blood flow to create good intramuscular pressure. On the other hand, to complete a set longer than 60 seconds too little weight is required, which is also not good. So 45 seconds is the optimal time.
No. 2. Do more work
Your body has incredible adaptability. It does its best to adapt to any load and become more prepared for a specific task. This applies to high volume training as well.Training volume refers to the total number of sets and repetitions. In essence, this is the total amount of work done by the muscle during the session. More energy is required to do more work. Energy for muscle contraction is provided by muscle glycogen, a store of carbohydrates stored in muscle tissue.
Let's assume that you want to use the principle of stretching the fascia described above. To do this, you perform sets of 12 repetitions in the exercise for the chest muscles. To perform 10 sets of 12 reps pectoral muscles use significantly more glycogen than 2 sets of 12 reps. ( Remember that only the glycogen of the working muscle is consumed.)
When you increase training volume enough to deplete muscle glycogen stores, an interesting phenomenon occurs. The body tends to store more glycogen in order to successfully cope with such a load next time.
A short-term increase in muscle glycogen content is called glycogen supercompensation. In this case, the muscles temporarily become able to store more glycogen than usual, say, 120% instead of the usual 100% .
If the stimulus is repeated regularly, that is, if you systematically deplete glycogen stores, the body gradually acquires the ability to store more and more of this substance. So, this pattern can be used in the long term.
And although we are not so much concerned with the amount of glycogen in the muscle as its volume, the muscle containing more glycogen looks more rounded and voluminous.
You won't see any change after one or two high-volume workouts, but over time you will see results. After eight weeks of high-volume training, you will find that the muscles have become bulkier. However, this rule has a couple of exceptions. If your training volume is already relatively high, you won't notice major changes because your body has already adapted to such loads. By the way, the same applies to the duration of the load on the muscle.
Another reason for the weak effect of this technique may not be related to exercise, but to nutrition. If you don't eat enough carbs, especially after a workout when your body's ability to store glycogen is increased, then your body simply won't have the material to store glycogen in your muscles.
Remember, glycogen is just a store of carbohydrates, not protein or fat. Just like you fill your car's gas tank with gasoline, you need to fuel your body with enough carbohydrates to replenish your glycogen stores.
It is worth noting that if your muscles constantly store more glycogen, this will again put pressure on the surrounding fascia and gradually stretch it.
Remember that the volume and intensity of work should be inversely proportional to each other, this is necessary for complete muscle recovery and nervous system. So resist the temptation to push every set of a high-volume program to failure.
No. 3. Optimize the length of your breaks between sets
Similar to the first strategy, optimizing rest periods between sets increases blood flow and pressure in the muscle.Imagine that you are performing a killer approach. The muscles are swollen so that it seems as if the skin is about to burst. Then you decide to rest for three minutes to allow the body to replenish the creatine phosphate in the tired muscle, remove lactic acid and hydrogen ions. For good performance in the next approach, this is very useful.
However, to maintain high intramuscular pressure, three minutes of rest is too much, because during this time a significant part of the blood that creates this pressure drains from the muscle.
Remember that fascia is made of tough, durable tissue. It does not stretch in response to slight pressure for a short period of time. In order for it to stretch, it is necessary that the muscle exert as much continuous pressure on it as possible.
Therefore, in order to stretch the fascia as much as possible and increase the volume of the muscle, you need to keep the muscle filled with blood for as long as possible.
Like any other technique, this one has its advantages and disadvantages. If you start the next approach too early, then you will not be able to complete it at full strength. As mentioned earlier, it takes a certain amount of time to remove the products of its work from the muscle and restore the supply of creatine phosphate. This is essential if you want to get a decent amount of reps in a set.
On the other hand, resting too long will relieve pressure on the fascia.
In this case, you need to carefully listen to what is happening with your body. Pay attention to how tight and swollen with blood flow your muscles become after the set, and try to catch the moment when this effect begins to disappear. In this way, you will be able to rest exactly as much time as necessary for optimal stretching of the fascia.
Be sure to record the number of repetitions per set in your training diary. If you did 15 reps on the first set and only 6 on the next set, you didn't rest enough.
By observing the sensations in the muscles and comparing the number of repetitions in subsequent approaches, you will be able to choose the optimal length of rest between sets.
However, if sometimes you do not want to bother your brain with concentration on sensations, then rest for about 45 seconds. 30-60 seconds- This optimal amount recovery time between sets. When performing less difficult exercises, such as barbell curls, it is enough to recover 30 seconds. Between sets of more tiring exercises, such as squats, it is best to rest about 60 seconds. Of course, if you feel strong enough in yourself to perform squats with just a minute of rest between sets.
No. 4. Stretch the muscle while it is filled with blood
In fact, doing stretching exercises is useful at any time. Stretching is one of the most underestimated techniques that helps to increase the performance of muscles, improve their appearance and prevent injury.Stretching helps loosen the contraction of the muscles by the fascia. And if you hold the muscle in a stretched position for as long as possible, this will help stretch the fascia.
To increase the tensile pressure on the muscle sheath, stretch while the muscle is still filled with blood. In other words, you need to complete the muscle stretch exercise in no more than 30 seconds after completing a long run. And you need to keep the muscle in a state of stretching longer than you are used to. Stretch for 60 seconds, or even longer.
However, because static exercises stretching can reduce muscle performance in subsequent sets, stretch after the last set of exercises for a specific muscle group.
Stretching the muscles has another, no less significant effect. If you hold the position of a sufficiently strong stretch for a long time, this stimulates the growth of new sarcomeres and promotes muscle lengthening.
If you can actually lengthen the muscle by growing sarcomeres, it will actually and visually be more voluminous, especially when tense.
Like any of the fascia stretching techniques, this method takes time and consistency to apply. Write down in your training diary that you need to stretch after your workout, otherwise you risk forgetting about it. And tune in to the fact that you will begin to notice changes in at least 3 months. If you have the patience to follow this strategy for 6 months, you will definitely see results.
No. 5. Isolate lagging muscles
The fifth and final strategy is to increase muscle volume not by stretching the muscle membrane, but by focusing the load on the target muscle group.In fact, the whole point of training is to subject the muscles to an unusual load for them, and then allow them to adapt. For development weak muscles you need to make sure that these muscles do the main work. This is the only way to make these muscles adapt, and therefore develop.
For example, you are doing a bench press to develop the pectoral muscles. If, for some reason, the triceps do most of the work, then it is the triceps, not the pecs, that will get bigger and stronger.
In this case, there are several ways to make sure that the pectoral muscles, and not the triceps, do the main work and receive an incentive to grow. One technique is to pre-fatigue the chest muscles with an isolation exercise just before doing the bench press.
For example, you can do dumbbell flyes while lying down, and then immediately move on to doing a barbell press. You may not like the fact that in the bench press you have to work with a lighter weight than usual. But you can be sure that pre-tired pectoral muscles do the lion's share of the work. And it is they, and not the triceps, that will be forced to adapt to the load with the help of hypertrophy.
In addition to pre-fatigue, performing isolation exercises is itself very beneficial for the growth of lagging muscles.
For general development it is preferable to perform basic exercises such as squats, deadlift and the bench press mentioned above. But when it comes to the development of a separate muscle group, isolating exercises, such as leg extensions in the simulator, traction upper block straight arms and dumbbell raises are often more effective.
Isolation exercises are not very good for overall strength development, but they help to work out a lagging muscle group, due to the fact that all the load in such exercises falls on target muscle. Compare, for example, arm raises to bench presses, or leg extensions to squats.
If you're having a hard time getting a feel for the job individual muscle by doing basic exercise, then try to first perform an isolating exercise for the same muscle group, and then move on to the basic one. This sequence not only helps to pre-fatigue the muscle, but also allows you to activate the nerve fibers in it.
For example, if you find it difficult to feel the work of the muscles of the upper back ( middle part of the trapezium and rhomboid muscles) when performing a bent over row, try first lifting your arms with dumbbells through the sides in an inclined position, and then move on to the deadlift. You will find that you feel better in your upper back when pulling your waist.
Finally
We hope these tips are helpful to you. Just do not forget that improving the physique, especially the development of lagging muscles, takes time. So be patient and enjoy the training!Rule 4
In order for muscle mass to grow, it is necessary to perform a certain amount of load during training.
What does it mean? This means that the trained muscle must be under load for a strictly defined time in order to grow.
Namely - 90-120 seconds per workout
How to understand it? For example, you are training in . Doing a couple of easy warm-up approaches, and then do three working sets of 8 reps each. In this case, the following tempo formula is observed: 2011 (2 seconds to lower the bar, 0 seconds to hold on the chest, 1 second to press, 1 second to hold at the top point, then everything repeats).
The time under load during such a workout will be:
3 sets x 8 reps x 4 seconds (duration of each rep) = 96 seconds.
This just fits into the suggested interval of 90-120 seconds. Therefore, the 3x8 bench press scheme at the pace of 2011 allows you to gain muscle mass in the chest, front deltoids and triceps. Other good set, rep, and tempo charts, as well as useful practical notes, I give in the post.
In order for muscle mass to grow, you need to constantly observe the time under load and at the same time regularly strive to increase the working weight, achieving an increase in your multi-rep maximum.
Rule 5
For muscle growth, higher reps are better
Oh, this is one of the most controversial points!
Despite the fact that the vast majority of gym regulars believe that there is nothing better for mass than five sets of 4-8 repetitions, practice shows something different. Namely -
for muscle growth in most athletes, 12-15 repetitions per approach is optimal
Subject to the above time under load and a constant progression of weight, of course.
Of course, I do not insist that you firmly believe in this and immediately rush to reduce weight and increase the number of repetitions, especially since I myself have derived a slightly different formula for myself. I like sets of 8-9 reps the best. It is on them that I feel that I am growing.
However, I suggest that you check how the suggested reps work for you, taking into account the time under load and the constant increase in working weight. I am sure that you will be satisfied, because many years of experience and scientific data do not lie.
But why, then, do circuits with a reduced number of repetitions work? Like 4x5, 6x3, etc?
And here everything is simple. Of course, the magnitude of the working weight and the total tonnage raised in the approaches affect. Yes, and that matters too. Just try to calculate the total weight lifted in the 4x5 (with a weight of 100 kg) and 2x15 (with a weight of 60 kg) schemes. It will turn out 2000 kg and 1800 kg, respectively. The difference is quite large, but not that significant. Hence the efficiency.
Good day, my dear readers, admirers and other personalities! Isometric exercises, what is it?
With this post, we open a new series of notes called “Muscle Inside”, in which throughout October, we will deal with exclusively narrow muscle issues. After studying each of the notes, you will better understand what is happening and how. (may happen) with muscles, how best to work with them and how to stimulate growth and development as much as possible. Well, we will start by revealing the topic of isometric exercises.
So, if you are tired of the classic swing, and you want to somehow diversify your workouts, then this cycle is just for you.
Muscle work: a look from the inside
Note:
All further narration on the topic isometric exercises, will be divided into subchapters.
What is isometry?
This is the type strength training, at which the angle of the joint and the length of the muscle do not change during contraction (versus concentric or eccentric contractions called dynamic/isotonic movements). Isometrics means that the athlete is in static positions/postures, it does not manifest itself through dynamics/range of motion.
Isometric exercise is a form of exercise that involves static contraction of a muscle with no apparent movement along the angle of the joint. The term "isometric" combines the words "Isos" (equal) and "metria" (measurement), which means that in these exercises the length of the muscle and the angle of the joint do not change, although the force of compression may vary. This is in contrast to isotonic contractions, in which the contraction force does not change, but the length of the muscles and the angle of the joint change.
Resistance in isometric exercises is usually associated with muscle contraction under the action of:
- own weight of the body or the earth;
- structural elements (e.g. putting pressure on a wall);
- free weights, machines/mechanisms or elastic equipment (e.g. ribbons);
- push type equipment.
Types of muscle contractions
We have already dealt with this topic in detail in the corresponding note ], so we will only remind ourselves of the main points. And as an example, let's take the exercise -.
Here are the contractions of the biceps brachii muscle subject to the technique of performing the exercise:
- concentric - bending the arm towards itself: the length of the muscle decreases, muscle strength more than resistance;
- eccentric - extension of the arm away from oneself: the muscle lengthens, muscle strength is less than resistance;
- isometric / static - holding a dumbbell in an outstretched hand: muscle contraction without changing length, muscle strength corresponds to resistance.
In the picture version, these three types of abbreviations, for a specific example, represent such a picture.
In terms of contractile moments, it is important to understand the following - the slower you perform the exercise, the more difficult it is for the muscles. Deceleration of speed improves the concentric and eccentric effects, which allows for optimal muscle contraction.
Note:
A slow exercise approach may be particularly effective in increasing muscle mass/strength development in girls. Those. the emphasis is not on increasing the weight of the burden, but on the duration of the muscle being under load.
Mechanisms of muscle contraction. Comparison of isometric and isotonic contractions
Muscle contraction is based on muscle fiber twitching (MF) - the mechanical response of an individual MF, an individual motor block, or the entire muscle to a single action potential. The motor block consists of a motor neuron and all the m.v. that it innervates.
In response to a stimulus, the fiber contracts, in which case the twitch is divided into several phases.
- latency period. Represents a delay of several milliseconds between the action potential and the onset of contraction and reflects the time for communication between excitation and contraction;
- contraction phase. Begins at the end of the latency period and ends when muscle tension reaches its peak (voltage = force expressed in grams);
- relaxation phase. The time between peak voltage and the end of compression when the voltage returns to zero.
Visually, all three phases represent the following picture:
One feature of muscle twitching is its reproducibility. Repeated stimulation produces convulsions of the same size and shape. Although muscle twitches are reproducible, spasms between muscles and muscle fibers, may vary. This is due to differences in the size of m.w. and differences in fiber contraction speed.
Isometric twitching (IP) occurs when the load (strength of opposite contraction) greater than the contraction force of the muscle, the latter creates tension when it contracts but does not contract. PI is measured while holding the muscle in a stationary state by fixing the tension that develops during such a contraction. The rise and fall of voltage forms a bell-shaped curve.
Isotonic jerks occur when the force of muscle contraction is at least equal to the load, so that the muscle shortens. Isotonic twitching is measured by attaching the muscle to a moving load. The tension curve of an isotonic twitch forms a plateau during which the force or tension is constant.
The tension curve caused by isotonic twitching will look different depending on the load on the muscle. The larger it is, the higher the plateau, and the longer the delay between stimuli and the onset of muscle contraction/shortening. When the load exceeds the amount of force the muscle can generate, the results of an isometric twitch are always the same size and shape.
Visual process of isotonic (with constantly increasing load) And isometric contractions are shown in the following chart.
During isometric contraction, the contractile component of the muscle (sarcomeres) shortens, but the total length of the fibers does not change. This is because parts of the muscle do not generate force, but passively transfer the contraction force to the ends of the muscle stretch. This is the part of the muscle called the sequential elastic component.
Note:
This laboratory description of isotonic contraction is a simplification of what actually happens in our body. When a person shifts a load, the muscles are constantly “changing” based on the position of the bones, and the CNS regulates the tension generated to ensure that the muscles generate the appropriate force.
What are the benefits of isometrics?
Did you know that the athletes of the golden era of bodybuilding (e.g. Frank Zane, Arnold Schwarzenegger) paid a lot of attention to isometric exercises in their training. They adopted this approach from their predecessors (Steve Reeves), and all because isometry can provide the following advantages:
- the body is able to activate almost all available motor units that are not “turned on” during normal dynamic training;
- thickening”/improving the efficiency of interaction between the central nervous system and muscles, the ability to recruit (according to research data, on average 5% ) more m.v.;
- inertial (even after the completion of the isometric training program) increase in static muscle strength;
- muscle rehabilitation after an injury - providing a restorative effect when they are “imposed” on the injured region;
- lowering blood pressure;
- increased flexibility;
- more advantageous type of muscles when posing.
How to work with isometrics? golden rules for training
An important point in obtaining desired effects for muscles when working with isometrics is to comply with the following rules:
- isometric exercises actively affect the athlete's central nervous system, so the mode of conducting such sessions should be limited, for example, 2-3 once a week for 8-10 minutes per session, average time to hold a static position 10-60 sec., depending on the exercise;
- studies show that when performing isometric exercises, it is not at all necessary to create in the muscle in each approach 100% effort, the maximum voluntary reduction will suffice. You can also benefit from working with 60-80% from maximum effort;
- while holding static, do not lock your breath. Inhalations / exhalations should be infrequent, deep and produced by the lower abdomen;
- research shows that changing angles when doing isometrics increases muscle strength. Thus, one should not only include different exercises in isometric PT, but also change the angles of muscle “attack”: position the arm (on the example of a static exercise with a dumbbell for biceps) from different angles 45, 90, 120 ;
- lengthen each subsequent set of isometrics, i.e. do the first set on 10 sec, second on 15 , third on 20 = 1 a week. The starting point of the second week will already be 15 sec. This tactic will allow you to quickly develop muscle strength.
So, we have analyzed all the theoretical points and smoothly approached the practice and now we will find out.
Isometric exercises. What are they?
We will not make life difficult for ourselves and for you by giving a descriptive part for each exercise. The poses are all clear, so it would be most advisable to bring them in a prefabricated picture version.
No. 1. Top 5 isometric exercises with own weight for the whole body
The list looks like this:
- plank on outstretched arms;
- warrior exercise;
- pulling up and holding at the top point;
- holding on the weight of opposite arms and legs;
- folding knife with a fulcrum on a fitball / bench.
No. 2. Top 5 Isometric Bodyweight Lowering Exercises
The list looks like this:
- static lunge;
- chair against the wall
- bridge with 2 support points;
- holding position lifting on toes;
- keeping straight legs lying on the floor.
No. 3. Top 5 isometric exercises with shells (option for the hall)
The list looks like this:
- holding a corner in squats in Smith;
- keeping straight legs in sitting extensions;
- holding hands with dumbbells at the sides;
- holding the bottom position in push-ups on the uneven bars;
- holding straight legs with a dumbbell in the reverse hyperextension exercise.
Agree, when you have a ready-made training program on hand, it argues every now and then, and the result comes much faster. Therefore, below we present the finished scheme, isometric complex, which can be carried out immediately after strength training.
Afterword
A new month, a new “Muscle Inside” cycle and an interesting topic of isometric exercises. Today we got acquainted with the static method of influencing the muscles. Should they bother? No, it's not worth it! But to include in your training program and practice, like a month or two, definitely yes. Let's practice!
That's all for now, thank you for devoting this time to your development. See you soon!
PS: Do you do static in the gym? Maybe at home?
PPS: did the project help? Then leave a link to it in the status of your social network - plus 100 Karma points guaranteed :)
With respect and gratitude, Dmitry Protasov.
It is believed that more "time under load" also means more muscle growth. Not so simple.
« Muscles do not understand what weight is on the projectile" - many philosophizing bodybuilders say, - " The only thing they understand is the need for load-induced growth.».
Well, if you're new and unfamiliar with this belief, I want to point out that this vision has been dominant for decades. We are talking about muscle tension during the performance of sets. For example, let's say we do 8 repetitions in 45 seconds ... you guessed it, the time under load is 45 seconds!
For a while, it was just another theory. This approach did not become mainstream until studies like this one popped up with abstract theses, according to which time under load plays almost vital important role in muscle growth.
And suddenly, all the fitness gurus began to spread a real "breakthrough", which claimed that the weight on the shells does play a secondary role, if not a third one. The true reason for muscle growth is the so-called. "time under load". Thus the movement was born.
Soon, detailed techniques began to be developed to manipulate the pace of exercise. This is how “super slow training” was born, which was focused on time under load, and not at all lifting weights.
Well, like many other "weird tricks" of the fitness scene, this one is supposed to help you increase your bench press and gain some muscle, but in fact, "time under pressure" is only a by-product of a full-fledged training, it can be an addition, but not standalone. approach.
Let's see why.
Time under load is just a compromise
What weight did you squat with last week? How many repetitions did you do? How many of them and with what weight do you think you will do by reducing the execution speed by at least half?
The question is thus whether the peaceful existence of increased time under load and progression in muscle growth is possible? Can “time under load” replace part of the “volume of work”?
Research says no. Eg…
- A study conducted by scientists from the University of Sydney found that the classic "fast training" significantly increased the strength of athletes compared to the group trained in the "slow style".
- Another study conducted at the University of Connecticut found that very slow exercise tempos resulted in a decrease in peak strength compared to a normal, self-adjusted tempo.
- This study from the University of Wisconsin also found that slow training even for beginners did absolutely nothing, while the control group with a familiar approach to training achieved significant improvements in squat and jumping results.
- Scientists from the University of Oklahoma over the course of 4 weeks were also able to prove a significantly greater effectiveness of the habitual approach in increasing strength than the slow one.
All these conclusions are not at all surprising and even quite expected, as they once again confirm the principle of muscle growth, which is inextricably linked with the level of strength. If you want to get bigger, first get stronger.
It's all back to progressive overload and workload, and in this battle, slow training completely loses. Here is a quote from a study that compared fast and slow bench press pace:
“Different variations of the movement in one direction showed that the fast pace of the eccentric phase (1 second) showed the maximum result in the development of power (p ≤ 0.05), compared with the slow eccentric movement (4 seconds).
Combination of more repetitions coupled with increased execution power leads to a greater amount of work. The remaining speed variations (2-4 seconds) could not bring the power indicator to a sufficient level.
The results of this study support the use of a fast eccentric movement, with no rest in the upper phase, in order to maximize power and bring the number of repetitions to the maximum optimal level.
It's also worth noting that I've done a lot of slow sets for maximum time under tension in the past, and my results, unfortunately, were in line with the research. I realized that this approach is not at all more efficient than the usual one, in fact, in my opinion, it is simply useless.
Train properly and you may not pay attention to the time under load
The three variables that really affect your performance are frequency, intensity (high but controlled pace of the workout) and volume (the number of pounds lifted per workout).
All you need is:
- Train often enough to maximize growth without sacrificing recovery.
- Work with large weights (equal to 80-90% of your RM);
- And finally, if you perform the optimal number of repetitions per workout and per week, then ...
Research sources are presented throughout the article.
The translation was made
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