💪 Daily Challenge: Swap one of your usual carb- or fat-heavy snacks today for a protein-rich option (ex: Greek yogurt, beef jerky, protein shake, cottage cheese, boiled eggs). 👉 Comment below with what you swapped and how it made you feel afterwards!

⏱ Time Under Tension (TUT): Why Tempo Matters in Training The tempo of your repetitions (how long you take to push, pull, or pause) changes the activation or stress your muscles get. It’s not just the weight that counts—it’s how long your muscles are working. Cause remember, your muscles don’t know weights—they know tension! 🔑 Tempo Key (How to Read It) When you see a tempo written as 4-1-2-0, each number = seconds spent in a different phase: 1️⃣ Eccentric (lowering) – muscle lengthens (e.g. lowering into a squat) 2️⃣ Amortization (pause at bottom) – transition point (e.g. hold at bottom of squat) 3️⃣ Concentric (lifting) – muscle shortens (e.g. standing back up) 4️⃣ Pause at top – optional hold before the next rep 👉 Example: 4-1-2-0 = 4 sec lowering → 1 sec pause → 2 sec lift → no pause at the top 🎯 What Different Tempos Do - Strength & Power → 2-0-1-0Control down, explode up. Builds speed + force. - Muscle Growth (Hypertrophy) → 4-1-2-0Slow eccentric + tension = more breakdown + growth potential. - Endurance & Stability → 3-2-3-1Long, controlled reps with pauses. Builds burn, control, and stability. 👉 Try one of these tempos in your next workout. 💬 Comment below: Which tempo are you going to experiment with this week—and for what exercise?