Time Under Tension Workout!
With this program we are going to change up your training tempo and really focus on doing high quality workouts with very strict and controlled training form to help maximize muscle stimulation.
While I will never recommend that anyone use sloppy form when lifting, I’m sure we’ve all been guilty at sometime or another of using too much weight and bringing speed and momentum into our lifting… (I know I have)
Now I’m not saying that being explosive or fast is necessarily a “bad thing”, because there are times when we purposely want to train for speed and power. But for this workout of the month we are going to do the total opposite and focus on SLOWING DOWN our tempo and really feeling the muscles squeeze and contract with each and every rep. The goal is to get that mind muscle connection going so you can isolate your targeted muscles and feel them growing from workout to workout.
Rather than counting out your reps like you normally do, I want you to time your sets with a stopwatch and do 60 second long sets. I have a YouTube video posted that shows you exactly how to do this below…
Now this 60 second set may seem easy enough, except when you realize that an average set of 10-12 reps typically only takes about 30 seconds (or less) to complete.
So with this workout we are literally going to double the average time under tension that you are probably used to doing in your regular workouts. With each rep I want you to use a slow lifting tempo, take about 2-3 seconds to lift the weight. Hold the peak contraction for a couple seconds. And then take 4-5 seconds to lower the weight.
And don’t worry, you don’t need to worry about being 100% precise with those times. If you mess it up and move a bit faster or slower that’s ok. All that really matters is that you maintain CONTROL of the weight and use a slow steady contraction and a slow steady negative with each rep. What I mean by “controlling the weight” is that at any given point during your set you should be able to pause and hold the weight at a dead stop, and then resume moving the weight again. You should not be relying on momentum and speed to help you move the weight.
Start Light & Progress Gradually…
I recommend starting this workout with about 50-60% of the weight that you would normally use for each exercise. This will allow you to get used to the timing and using the slow controlled lifting form. Then you can adjust the weight accordingly. If you can do 3 sets with 60 seconds time under tension and it feels easy, up the weight by 5-10 pounds for your next workout. And if you can’t complete the full 60 second long set then you’ll need to lighten up the weight.
This style of training is going to be a big kick to your ego and you are not going to look too powerful in the gym lifting lighter weights. But it’s going to stimulate muscle growth in a totally unique way. And when you do go back to lifting in a normal rep cadence you’ll feel a lot stronger and have a better control of your body. This slower controlled style of training will teach you how to isolate and feel each individual muscle group working at a higher level as you perform your exercises.
Your workout split will go like this:
Day 1: Chest & Triceps
Day 2: Back & Biceps
Day 3: Rest
Day 4: Shoulders & Traps
Day 5: Leg & Abs
Day 6: Rest
Repeat the cycle…
If for some reason you have to skip a day (be it work, holidays, or just feeling extra tired), than just pick up your workouts where you left off on the following day. It doesn’t matter what day of the week you do each workout, just as long as you go through the cycle in the order I’ve outlined above.
This is a replay of a video chat where I explain the Time Under Tension Program in detail…
Click The Link Below To Download The Full Time Under Tension Workout Schedule:
–>> Time Under Tension Workout Program – PDF
–>> Time Under Tension Print Workout Charts – PDF
If you have any questions or comments about this workout program,
please post them in the forum and we’ll chat there 🙂