Time Under Tension for Muscle Growth | Jim Stoppani, Ph.D.

Bodybuilding.com

Bodybuilding.com

2 min, 31 sec

Dr. Jim Suppan explains the importance of time under tension for muscle growth and demonstrates the concept with dumbbell curls.

Summary

  • Recommends 8-12 reps as the ideal range for building muscle.
  • Best time under tension for muscle growth is around 40-60 seconds per set.
  • Demonstrates with dumbbell curls, adjusting weight and pace to achieve the desired time under tension.
  • Emphasizes the effectiveness of a slower rep pace with controlled negatives.
  • Provides a table for detailed guidance on rep ranges and time under tension.

Chapter 1

Introduction to Time Under Tension

0:00 - 37 sec

Dr. Jim Suppan introduces the concept of time under tension for muscle growth.

Dr. Jim Suppan introduces the concept of time under tension for muscle growth.

  • Defines time under tension as the amount of time a muscle is under strain during a set.
  • Recommends a time under tension of 40-60 seconds for optimal muscle growth.

Chapter 2

Demonstration with Dumbbell Curls

0:36 - 57 sec

Dr. Suppan demonstrates time under tension with dumbbell curls, adjusting weight and pace.

Dr. Suppan demonstrates time under tension with dumbbell curls, adjusting weight and pace.

  • Shows that lifting 40 pounds for 8 reps at a normal pace does not achieve ideal time under tension.
  • Lowers weight to 30 pounds and slows down the rep pace to extend time under tension beyond 40 seconds.
  • Notes that the initial reps feel easy but the muscle strain intensifies as the set continues.

Chapter 3

Benefits of Slower Rep Pace

1:33 - 32 sec

Explains the benefits of a slower rep pace for time under tension.

Explains the benefits of a slower rep pace for time under tension.

  • Emphasizes controlled negatives and a slower pace for increased difficulty and effectiveness.
  • Affirms that the longer time under tension with lighter weights can be more beneficial for muscle growth.

Chapter 4

Conclusion and Further Resources

2:05 - 27 sec

Dr. Suppan concludes the demonstration and directs viewers to further resources.

  • Encourages viewers to refer to the provided table for detailed rep ranges and time under tension guidance.
  • Directs viewers to bodybuilding.com for more information on time under tension and building muscle.