Simple Tempo Changes for Max Muscle
When you’re trying to build mass fast, the simple strategy is to push the weights you’re using, use a variety of exercises with varying rep ranges (modifying volume), and utilize different time under tension (TUT) strategies for extending the training set.
Here is a simple way you can use these techniques (and make a grown man cry) for your lower body workouts. After warming up with some higher volume ramp up sets, we began introducing the main worksets of 5 sets x 5/5/10 for hack squats.
For example, we did:
5 sec eccentric (phase) on each rep
5 sec iso-hold (at or slightly below parallel)
10 reps total for the set
Without taking into account the concentric phase, that is a MASSIVE 100 seconds under tension. Add in the drive phase out of the hole and the pause at the top and now we’re talking about another 10-20 seconds – or 120 seconds under tension!
This is the perfect scenario for building lots of muscle mass.
Here is one of the main working sets.
And that is just one benefit of training with greater TUT and utilizing eccentric-focused training. How about the isometrics and eccentric-focused tempo modifications? A few benefits include greater joint stability, deceleration strength potential, greater reactive strength potential, increased muscular endurance, and greater work capacity.
Build your squat fast with the STRENGTH System – HERE
The Best Bodybuilding Exercises for Bigger Legs – HERE
By Smitty on June 23rd, 2017
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