Buy Nitric Muscle A tempo which still controls the negative phase while having a controlled concentric phase. This is also known as a ‘negative’. You could go about performing these in many different ways. Using extremely heavy weight, more than your 1RM (and a spotter), where you only perform the negative (8-0-0-0), a regular hypertrophy set where you go beast-mode cowboy for 8-12 reps or forced reps after you’ve completed your regular set .
• Manipulating full stretched and fully contacted positions: These are the toughest to manipulate because most people have difficulty keeping tension on the muscle in these positions. Let’s look at the notorious bench press. At the fully stretched position, if you were to pause here, most people would just rest the bar on their chest. If you were to pause at the fully contracted position, most people lose all tension in the chest as their wrist, elbow, and shoulder are stacked meaning the joints are holding the weight. As you can probably see, manipulating these phases are exercise-dependent. Nitric Muscle I would only recommend manipulating these phases if you’re able to maintain tension on the muscle (which is something I highly suggest learning); otherwise we’re just cheating ourselves into having a rest, which is the exact opposite of tension! Examples of exercises which it would be beneficial to exaggerate the fully contracted position (4-0-2-3) would be tricep kickbacks, lateral raises, cable flies. Try it and this will quickly make sense.
• A decent rule of thumb to remember is the hardest phase of any given exercise is probably the best phase to exaggerate.
There’s no possible way I could cover rep tempo or time under tension in just one article. This is partly because it’s such a massive weight training variable to manipulate, but mainly because I’m constantly learning about it. I’ll be experimenting with this puppy for the rest of my life. My next article will be looking into another weight training variable that’s completely ignored, but has some of the biggest returns on your fitness goals. Stay tuned.
could potentially burn more fat: 8 reps lasting 40 seconds or 8 reps lasting 15 seconds? Time under tension is a weight training variable we need to take into consideration if you’re looking for dem gainz. Now, there’s a lot of science and experts out there looking into what total TUT is best and it’s pretty straight forward depending on your goals, here’s a chart that gives us a good generalization:
So as you can see the above guidelines have quite a large range within them. That’s perfect for a Da Vinci like yourself, get creative and freshen up those boring ass workouts. So that brings up the next question, what rep tempo is best? I’ll be honest, the hell if I know what’s the best. This is something I’m experimenting with constantly; you have dozens of combinations to choose from and every individual will respond differently. Although, here’s a few guidelines to get you started, but remember, they’re just that – guidelines. These suckers are meant to be bent, twisted, and broken.