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Great information by a physical therapist on Time under tension, intensity and muscly hypertrophy.

Starts about 01:30

 
12/02/2019
Leg day

Raw Squats: 225lbs 3x10
Walking lunges 2 sets
Stiff leg deadlift 135lbs 3x10
Hamstring band curls 2x12
 
Low Volume Push Day:

Footballbar bench: 3x12
Pushups one set to failure

Seated DB press: 3x12
Lying Incline latterals: 2x12

Tri rope ext: 3x15

Face pulls
Band pulls
 
Low Volume Pull Day:

Med grip pulldowns neutral grip: 3 sets x50 second sets
Cable rows: 3 sets x55 second sets
Rear delt rows: 2 sets x50 second sets

Lying incline trap shrugs: 1 sets x50 second set
BB shrugs 1 set x50 second set

BB curls 3 sets x55 second sets
Face pulls 2 sets
Supermans

Reps do not matter, time under tension does
 
bensanon said:
They don’t matter in what sense? Why even bother with reps at all?
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Reps matter if you compete in power lifting, Olympic lifting, strongman/woman ect.

For weight loss, health, fitness, increasing muscle mass, increasing bond mass/density...time under tension maters most. Rep numbers are just a simplistic way to gauge time under tension; Example 12 reps = 40 seconds of lifting within a set for many people. It is not the rep numbers that matter but rather how long you exercised/lifted.
 
Bflat said:
Reps matter if you compete in power lifting, Olympic lifting, strongman/woman ect.

For weight loss, health, fitness, increasing muscle mass, increasing bond mass/density...time under tension maters most. Rep numbers are just a simplistic way to gauge time under tension; Example 12 reps = 40 seconds of lifting within a set for many people. It is not the rep numbers that matter but rather how long you exercised/lifted.
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OK. So how should I think about the configuration of weight, # of reps, and # of sets in order to maximize time under tension? When would I want to do as many reps as I could until failure rather than a smaller amount spread out over multiple sets? Seems like the configuration would have an impact on hypertrophy which is my goal.
 
bensanon said:
OK. So how should I think about the configuration of weight, # of reps, and # of sets in order to maximize time under tension? When would I want to do as many reps as I could until failure rather than a smaller amount spread out over multiple sets? Seems like the configuration would have an impact on hypertrophy which is my goal.
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This is a great question and one that deserves its own thread.
 
That's 3 variables equal to the maximum of 1 variable. There's going to be a lot of different solutions which may serve different purposes for different goals even if it's just for general fitness and weight loss.
 
bensanon said:
That's 3 variables equal to the maximum of 1 variable. There's going to be a lot of different solutions which may serve different purposes for different goals even if it's just for general fitness and weight loss.
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Many, many ways you can work within those three variables, you could go mad working out hundreds of different combinations.
 
Push day:

Footballbar bench: 4x12
DB incline press/fly 3x12

Footballbar Military press: 3x12
Seated DB press: 2x12
Lying Incline latterals: 3x12

Ez curl bar lying tri: 3x12
Tri rope ext: 1x12

face pulls 2x20
Rotator cuff work 2x15
 
How is your "diet" going now Bflat? Are you doing low carb/IF? I know virtually nothing about strength training so don't comment in your diary, but read each post. You seem to be doing well.
 
Cate said:
How is your "diet" going now Bflat? Are you doing low carb/IF? I know virtually nothing about strength training so don't comment in your diary, but read each post. You seem to be doing well.
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Hi Cate, thanks for the questions.

My eating is "most of the time" just eating healthy meals and moderate calories ( and no more then 200g carbs a day). I don't count calories but I know ballpark where I am, and I try to stay around 2200 a day. I do use the IF time rules but I have mixed them up in my own way to suit my goals.
 
Pull day:
Training to failure today with every set. Also reduced Volume a bit.
I did try to keep the sets in a 40-50 second window.

Close grip pull downs: 2 sets to failure
Rocking pull downs: 2 sets to failure
Cable rows: 2 sets to failure
Rear lat rows: 1 set to failure
Rear delt flys: 1 set to failure
Face pulls: 2 sets....Not to failure

Barbell shrugs: 185lbs 3 sets to failure
Lying incline DB shrugs: 1 set to failure

Dumbell curls: 3 sets to failure
Hammer twisting DB curls: 1 set to failure

Supermans: 2 sets close to failure

I have not eaten well in the last 4 days, a bit too much but not crazy. Today I am back on track.
 
Push day: 12/15/2019

Footballbar bench: 3 sets to failure
DB floor press 2 sets to failure
DB incline press/fly 1 set to failure

Seated DB press: 4 sets to failure
Lying Incline latterals: 4 sets to failure

Ez curl bar lying tri: 2 sets to failure
Tri rope ext: 2 sets to failure

face pulls 2x20
Rotator cuff work 2x15
 
224lbs

Push day

Football bar incline press 3x14
Incline DB incline 3x14
Flat DB press 2x12

Seated DB military press 4x12
Lying incline DB laterals 4x14

DB tri ext 3x12
Tri push downs 3x12

Face pulls 2x15
Rotator cuff ext 2x15

Ate like crap for the holidays even drank beer every day for a full week, ate like a champ the last 2 weeks down from 234lbs to 224. Small mistakes can be fixed fast, summer is comming...no more mistakes. I will be 200lbs this summer and back in my 32'' jeans.
 
Leg Day

1/2 Squats: 225lbs 3x12
Stiff leg dead lift: 135lbs 3x12
Walking lunges: 2 sets to failure
 
Bflat said:
Ate like crap for the holidays even drank beer every day for a full week, ate like a champ the last 2 weeks down from 234lbs to 224. Small mistakes can be fixed fast, summer is comming...no more mistakes. I will be 200lbs this summer and back in my 32'' jeans.
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Good for you, getting straight back on track :)
 
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