Time Under Tension for Muscle Growth | Jim Stoppani, Ph.D.
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
Chapter 2
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
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
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.