May 25 • Lesson of the Week
Lesson #30 - Time Under Tension (this is how you build muscle)
Most people fly through workouts and wonder why their muscles aren’t growing. The key is keeping the muscle under as much tension as possible for as long as possible - not not just throwing weight around and blindly counting reps.
That’s why drop sets work so well. You extend the set by continuosly dropping the weight once you hit failure, thus keeping the muscle working for longer - This will force it to stay under load when most people would stop - which is the real money maker!
Research by Burd et al. (2012, McMaster University) showed slower reps created greater muscle protein synthesis compared to fast reps.
Time under tension isn’t just drop sets either — static holds like squat holds, planks and pull-up holds are brutal for growth and endurance too, especially when combined with slow negative reps on the lowering phase.
Less ego lifting. More controlled pain. More growth.
Source: “Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men” – Burd et al., 2012.
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Lesson #30 - Time Under Tension (this is how you build muscle)
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