Time under load on mass. Isometric exercises. Static muscle work. Mechanisms of muscle contraction. Comparison of isometric and isotonic contractions

Recently I began to wonder whether it really matters how many repetitions you perform in your approach. And how important can the number of repetitions be? Maybe what is more important is not how many repetitions we perform, but how we perform them. And how long are our muscles under the actual load?

I am absolutely sure that our muscles do not know how to count how many and how many repetitions we perform in our approaches.

This means that it doesn’t matter at all how many repetitions you did in your approach, but what is much more important is how you performed them.

After all, in fact, you can perform the same 20 repetitions in less than 20 seconds, or you can perform only 5 repetitions with the same weight, having already spent 60 seconds on them, i.e. 1 minute.
And thus achieve a much greater load on your muscles.

Do you know what I mean?

Look, if we take one minute (60 seconds) as a basis, then let's see what we can accomplish in this time.

For example, in the same 60 seconds you can perform 30-40 quick repetitions, spending only 1-2 seconds on each of these repetitions.
Or you can perform 60 seconds in the same time, a little more slowly for 20 full repetitions, spending 2-3 seconds on each of these repetitions and thus bring your muscles to full muscle failure.
Or you can generally perform only 10 repetitions, spending 5-6 seconds on each of these repetitions, and also bring your muscles to full muscle failure.
But that’s not all, you can also perform only 5-6 very slow repetitions, spending 10-12 seconds on each of them, and you will also reach full muscle failure.
It would seem that this is the limit, but no, because you can generally perform only 2-3 repetitions, spending 20-30 seconds on each of them and also reach muscle failure.

Do you see what happens with this? You can reach full-fledged muscle failure by performing either 20-30 repetitions or by performing just 3-5 repetitions.

Therefore, if you are asked what is more important: the number of repetitions performed or the total time under load for each of the repetitions you perform, then you already know the answer yourself...

Although it is worth noting that the load itself is no less important than the time itself. After all, if your muscles are under load, but this load is insufficient, then your muscles will not actually respond to this same load.

And this means that there will be no further muscle growth after such exercises.

Therefore, choose for yourself correctly not only the time under load and the number of repetitions, but also the very load with which you are going to work in your exercise.

Quality or quantity?

I have long noted to myself that you should not run after the number of repetitions because, in fact, it doesn’t matter at all whether you do 10 repetitions or perform 9 repetitions or even do only 7 repetitions, the quality of the repetitions you perform will be much more important, and not their overall quantity.

I have also noticed, both in myself and in other athletes I coach, that doing 10-15 reps in a fast style ends up getting better results. worse result in growth muscle mass, than the high-quality execution of each individual repetition.

In other words, we do not use the inertia and speed of the projectile to perform as much as possible. more reps, but on the contrary, we perform each repetition under control, feeling each phase of the movement (positive, static and negative phase).

Moreover, in each of these three phases we slightly delay the projectile itself, so each of our repetitions will be much heavier and it will be performed much slower, but at the same time such a repetition will be much better.

How long should each working approach and each individual repetition last?

From my own experience I can say that the most optimal time for each working approach this is one minute (60 seconds), this is the amount of time that you will always need to strive for.

On average, for most athletes the working approach itself lasts no more than 30 seconds, or more precisely, even about 20 seconds.

If you really want to work your muscles very efficiently and intensively, then you should increase the time of your working approach to 40-60 seconds or more, spending an average of 4-6 seconds on each repetition, up to a maximum of 10 seconds.

At the same time, it doesn’t matter at all how many repetitions you can perform, the main thing is to perform them as efficiently as possible...

Ready for maximum muscle growth? Increase your time under tension and reap a rich muscle-building harvest! Here's how to do it.

Due to a series of minor injuries, I was unable to train with my usual heavy weights for some time, and in order to maintain muscle growth, I began to lift a little less, while increasing my time under tension (TUT). If you think you have to constantly press and lift extremely heavy weights, you'll be surprised to learn that this strategy didn't result in muscle loss. I will say more, I got incredible results!

However, you don't have to take my word for it. If you've been training with a specific program for a long period of time, I suggest adding a little variety to it and trying to work on increasing your time under tension to test the strategy for yourself! I'll cover everything you need to know about time under load: how to use it, and how to increase your TUT in your workouts to get maximum results. Read the article, and then go straight to the gym!

Time under load: the basics

Time under tension is the time your muscles spend under tension. It consists of the time spent on the concentric (shortening) phase and the eccentric portion of the repetition. It turns out that if you do a set of 10 reps and it takes you 3 seconds to complete each rep, your muscles end up with 30 seconds of time under tension.

If you do a similar set, spending 2 seconds lifting the weight (concentric phase), 1 second peak contraction, and then lowering the weight for another 3 seconds (eccentric phase), the same 10 reps will give you approximately 60 seconds of time under load.

To increase the amount of work done by the muscles, you need to either take on more weight or increase the time during which the muscles lift this weight.

Although the number of repetitions did not change, the muscles spent significantly more time under tension, and this additional time ultimately leads to a sharp increase in the amount of work done!

Remember, your muscles can't count. They don't know when you lift a 15kg dumbbell 10 times versus 15 times. They just feel the load created by the lifting weight and the mechanical stress that occurs when the muscle fibers contract under load. Therefore, in order to increase the amount of work done by the muscles, you need to either take on more weight or increase the time during which the muscles lift this weight.

Best Rep Ranges and VPNs for Hypertrophy

We already know that progressive overload causes muscles to adapt and, as a result, grow. In addition, experiments have repeatedly shown that the optimal repetition range for muscle growth, or , is between 8 and 12 repetitions. But what is not completely clear is the optimal time under load from the point of view of hypertrophy.

Legendary trainer Charles Poliquin was the first to focus on manipulating time under load. Through his experience and experimentation, he was able to find the optimal time-under-tension range for specific training goals.

He came to the conclusion that for muscle hypertrophy The optimal time under load is 30-70 seconds. When training for strength and size, or functional hypertrophy, Poliquin advised staying at the lower end of the range and working for about 30-50 seconds. If you're looking for maximum hypertrophy without focusing on strength, stick to the upper half of the range and work around 50-70 seconds.

With this knowledge, all you have to do is carry out the simplest mathematical calculations and determine what number of sets, repetitions and VPNs opens up new horizons of muscle hypertrophy. Need a hint? Do 8-12 repetitions, spending 4 to 6 seconds on each.

VPN: evidence base

By increasing my VPN, I got amazing results. I gained mass and increased strength, and this was definitely not an accident. The fact is that there is indisputable scientific evidence of the direct effect of VPN on muscle volume.

In 2012, a group of scientists conducted an experiment in which they studied the effect of increasing time under load on protein synthesis, the main indicator of muscle growth. In this experiment, eight men who had trained legs twice a week for at least two years performed 3 sets of single-leg extensions using 30% of their one-rep max weight. With one leg, the subjects did sets to failure with a six-second concentric and six-second eccentric phase. With the second leg, they also performed sets to failure, but with a 1-second concentric and 1-second eccentric phase.

The scientists then performed needle biopsies of muscle tissue from both legs 6, 24 and 30 hours after the exercise. The difference in results between the two strategies was staggering. After 6 hours, levels of exercise-induced mitochondrial and sarcoplasmic protein synthesis were increased by 114 percent in the slow-twitch leg, but only 77 percent in the fast-twitch leg. After 24 to 30 hours, mitochondrial protein synthesis levels were increased by 175 percent and 126 percent, respectively.

These studies suggest that increasing time under load may lead to increased synthesis muscle protein and a faster onset of the effect of increased synthesis.

Training techniques to increase VPN

Now that you understand how increasing time under tension can enhance and help you build muscle, it's time to integrate this strategy into your training program.

Changed time

You can cause the most microtrauma to your muscles during the eccentric (lowering) phase of the exercise. In my experience, I have achieved maximum results by spending approximately 3 seconds on the eccentric phase of a press or deadlift.

Extreme concentration, or mind-muscle connection, will help you recruit the right muscle fibers and accelerate results.

IN lowest point repeat, pause for 1-2 seconds. This stop will remove all inertia and accumulated energy from the working muscles, which means that you will not get additional help when you start lifting weights. In addition, the pause will provide an opportunity to truly gather yourself psychologically in order to engage the working muscles in the concentric phase of the press or deadlift. Extreme concentration, or connecting your mind to your muscles, will help you recruit the right muscle fibers and accelerate results.

When starting the concentric part of the exercise, try to work in a powerful and explosive manner, without forgetting about technique. This portion of the press or row should take no more than a second, although it may stretch out a bit as fatigue accumulates. At the top of the rep, create maximum tension by holding the peak contraction for one full second. Putting it all together, you'll be looking at about 5-6 seconds per rep - the ideal combination for performing 8-12 reps and holding the muscle under tension for 30-70 seconds per set.

Drop sets

To perform, lift your chosen weight until you reach the point of muscle failure. Then reduce the weight and continue the set until you complete the pre-set number of reps or reach failure again. You can continue the drop set in this manner for as long as you like to increase the load on the muscles, but keep in mind Poliquin’s recommendations regarding VPN.

In drop sets, your body is subjected to the maximum amount of weight required to create maximum microtears in muscle tissue, while the muscles remain under tension for an optimal amount of time.

Partial and forced repetitions

The essence of partial repetitions is reflected in their name: these are repetitions that you do with partial amplitude. This means that in presses you do not fully extend the joints, and in rows you do not reach peak contraction. These incomplete reps maintain a constant load on your muscles and allow you to lift heavier weights.

In forced reps, the spotter helps you get past the point of failure.

In forced reps, the spotter helps you get past the point of failure. This technique increases the time spent under tension, allowing you to lift more heavy weights. very difficult and costly for muscles, tendons and nervous system, so use them sporadically and with caution.

Maximum VPN, maximum growth!

The amount of time your muscles are under tension is a critical component of muscle growth. Everyone, from beginner strength training to a seasoned lifter will benefit from including in his training system techniques for increasing time under load.

Increasing your VP not only spurs the growth of new muscles, but also forces you to pay attention to your form and work with a more reasonable working weight. I suggest you already on this training week try the techniques mentioned above and increase the time your muscles spend under load. I think you'll get great returns. And, as always, if you have any questions, post them in the comments!

Let's say your squat maximum is 100 kg. What is more effective for growing your muscles - squatting all the way with a 30-kilogram barbell or with an 80-kilogram barbell? Don’t rush to give your answer, scientists checked everything a long time ago.

The famous fitness expert Sergei Strukov collected and translated the text into Russian based on 68 scientific research, which attempts to answer the question “Is there a minimum intensity threshold for stimulating adaptive hypertrophy during resistance training.” We have adapted an important and interesting original of almost 35 thousand characters for your eyes: we have shortened and simplified the text for mass understanding without losing the meaning, so let’s dive into the search for the answer without delay.

60-75% of the repetition maximum gives the best effect

In the traditional approach to training, to significantly increase muscle size requires an intensity level of about 60% of your maximum, which you can do only once (which corresponds to about 10-12 repetitions). Presumably this is the minimum level required to activate the full range of muscle fibers.

At a load intensity of 20% they performed 3 sets of 27 repetitions, at 40% - 3 sets of 14 repetitions, at 60% - 3 sets of 9 repetitions, at 75% - 3 sets of 8 repetitions and at 90% - 6 sets of 3 reps. Thus, the total amount of work (total amount of weight lifted) was the same in all five cases.

As a result, an increase in synthesis muscle proteins was minimal after exercise at 20% and 40% intensities, but increased significantly at 60% and reached a plateau. In other words, with a further increase in the load value in % of maximum weight, which the subjects could take, there was no significant increase in muscle protein synthesis.

The results were consistent across both young and older adults, confirming that the stimulating effects of exercise peak at ~60-75% of maximum body weight.

Low intensity is effective if you work to failure

However, there is emerging evidence that low-intensity resistance training (even at 30% of your maximum weight) can produce significant muscle growth, in many cases as much as high-intensity exercise.

The authors of the previous study did not note whether low-intensity exercise (20-40%) was performed to failure, this was not the goal, but this is a very important limitation since hypertrophy (muscle growth) has been experimentally shown to occur in response to low-intensity training. , if repetitions are performed to the point of voluntary muscle failure (studies #2, #3).

In Study #2, 15 young, active people performed four sets of single-leg calf extensions, first at 30%, then at 90% of their rep max until voluntary muscle fatigue each.

The third time, the exercise was performed at an intensity of 30% with work (repetitions times the load) equal to a load of 90% (roughly speaking, with a load of 30% they did 3 times more repetitions than with a load of 90% of the repetition maximum. As a result, the number fewer repetitions were obtained than when performed with the same load, but “all the way”).

4 hours after completing each of these three exercises, muscle protein synthesis was elevated, but levels in the third exercise (30% exercise with 3 times the 90% repetition rate, but not all the way down) were approximately half that amount. lower than after the first two loads. In other words, the decisive factor in this experiment was the fact that the exercises were performed with low weights until muscle fatigue, “all the way.”

It is noteworthy that the synthesis of muscle proteins myofibrils (muscle fibers) remained elevated 24 hours after exercise only at a load of 30% of the maximum weight, but with the number of repetitions to failure.

As a conclusion, exercise performed at low intensity to failure produces a greater immediate muscle response compared to exercise at high intensity. However, it should be noted that the amount of work was significantly higher when performing a 30% load to failure compared to a 90% load. Roughly speaking, with a load of 90% of the one-time maximum, the subjects could do, for example, only 3 repetitions, and with a load of 30% “all the way” - much more than 9 repetitions.
This fact does not allow us to isolate the effect of intensity in this study.

The results are contradictory. More reps = less muscle

In Study #4, 32 untrained young adults aged 17 to 28 were randomly divided into 3 groups:
– for one group, the weights in the exercises were selected so that they performed 3-5 repetitions “all the way”, four sets of each exercise with a 3-minute rest between sets;
– the second group performed three sets of 9–11 reps and rested for 2 minutes between sets;
– the third group – performed two sets of 20–28 repetitions and rested for 1 minute.
Well, the control group - for comparison, did not perform any weight training exercises at all.

The workout included leg presses, squats and calf extensions with approximately equal total workload. Classes were held 2 times a week for the first 4 weeks and 3 times a week for the remaining 4 weeks. The weight was progressively increased, focusing on performing the required number of repetitions in all approaches, and all approaches were performed until concentric muscle failure.

As a result, the cross-sectional area of the muscle was assessed (on which its strength and volume directly depend). A biopsy of the vastus lateralis muscle was used for evaluation.

After 8 weeks, the low and moderate repetition groups showed significant increases in type I, IIA, and IIX fiber cross-sectional area of 12.5%, 19.5%, and 26%, respectively. But the increase in fibers in the high-repetition (and therefore low-intensity) group did not reach statistical significance for any fiber type, which means low-intensity exercises (20-28 reps to the max) are not suitable for stimulating hypertrophy.

The number of repetitions is not important if they are done to failure

Other scientists have used a similar basic training program (Study #5). 25 healthy people aged 34-44 years with at least 1 year of resistance training experience were divided into only 2 groups: low and high repetitions, the group with medium repetitions was excluded.

Ultimately, after 8 weeks of training, a 10% increase in quadriceps femoris cross-sectional area was found in both groups, with no significant differences.

A follow-up study from the same laboratory (#6) with a similar sample of subjects reported a 10% increase in quadriceps muscle size, with no significant differences between groups that used a similar training protocol.

The researchers believe that the results differ from the data we described in the previous example due to the lack of training of older people, as a result of which any type of resistance training in this population can provide a significant stimulus for muscle growth.

Notably, subsequent studies using a similar protocol in healthy young adults showed an 18% increase in satellite cell numbers associated with low-intensity (higher repetition) training.
Therefore, exercises with light weights and a high number of repetitions, done “all the way”, can have positive impact at the early stages of the process of muscle tissue formation.

Three sets of light weights are more effective than one set of heavy weights.

Stuart Phillips's lab conducted an experiment with similar test subjects to test the long-term muscle gain hypothesis (#7).
18 untrained people 20-22 years old were randomly assigned to groups that performed different workouts with weights, including extension of the lower leg of one leg “all the way”:
– one group did three sets of low-intensity exercises at 30% of their one-rep max;
– second – three sets of high-intensity exercises 80% of the maximum;
– third - only one approach with 80% RM.
Classes were conducted 3 times a week for 10 weeks.

At the end of the study, in the first two groups - both low and high intensity - there were significant increases in muscle volume (in the first on average +6.8%, in the second +7.2%).

And in the third group, which performed only one approach, only a slight increase in muscle was recorded, less than half of the result of the previous groups: 3.2%.
This means that exercises of low effectiveness in three approaches to muscle failure more effective than exercise with a weight close to the maximum, but in one approach.

This means that at your “maximum” squat of 100 kg, if you squat with a 30 kg barbell all the way to the stop, the effect on muscle growth is approximately equivalent to squats with an 80 kg barbell.

conclusions

Research shows that a medium repetition range (6-12 reps) using a controlled tempo of weight lifting may be optimal for maximum height muscles. This so-called “hypertrophy range” may provide the optimal combination of mechanical tension, metabolic stress, and muscle damage, thereby generating sustained muscle growth.

However, there are good reasons for including loads of varying intensity in training programs to increase muscle mass. Low repetition training (1-5) improves the neuromuscular adaptations needed to develop maximum strength. This adaptation allows the use of greater weights, and thus greater mechanical stress at moderate intensity.

Conversely, high-repetition training (greater than 15) can reduce lactate production during exercise, delaying the onset of fatigue and thereby leading to greater changes in muscle fibers.

This variable approach is especially important for people with significant training experience, when more training is needed. high level overload to continue adaptive changes.

There is also evidence that low-intensity, high-repetition training can increase muscle mass in untrained individuals. Low-load training to failure seems to be the optimal solution for increasing muscle mass in beginners. It may also be useful for older adults or those who are unable to perform near-maximal weight training exercises.

Most people jump straight into a set number of reps without really tracking the timing or maintaining good muscle contraction emphasis and execution form. This applies not only to the amount of weight you lift, but also to the number of repetitions, which is important in each approach in order to build muscle. This means that anyone can pick up a weight and start swinging it. Time under tension is extremely important for muscle growth. But how much attention should you really pay to this muscle building factor?

What does time under load mean?

Time under load is the length of time a muscle contracts against the force of the weight being lifted. For example, if someone was doing a set of biceps curls and it took them 30 seconds to complete the set, then their time under tension is 30 seconds. Time is the period during which the working muscle contracts. Load is the force a muscle produces to contract and move/hold weight. The idea of time under tension became popular after a respected Canadian trainer strength training Charles Poliquin talked about time under tension in his book Strength and Mass Development - The Poliquin Principles. Charles Poliquin states that various training goals such as muscle strength, hypertrophy (growth) and endurance are achieved optimally at different times over a range of stresses.

Force: 1 – 30 seconds
Hypertrophy: 30 -70 seconds
Muscular endurance: 70 – 100 seconds

Is time under pressure something you should be overly concerned about or focused on? No is not. Of course, the amount of time your muscles are under tension is important for growth, but you shouldn't complicate things with time sets. If you perform your sets with good form, using a weight that is about 75% of your 1RM (one rep max) in the 8-12 rep range, your muscles will naturally work at the appropriate time and load for muscle growth. You train optimally for hypertrophy without distraction or worry about timing. Meaning, you can imagine someone lying on a bench press with a stopwatch or trying to count the length of time on each set in their head. This is completely unnecessary. A distraction that will shift your focus away from much more important things like maintaining good exercise form, counting reps, concentrating on muscle contractions and lifting at high intensity. You have plenty of everything during an intense set. You don't have to worry about counting every second to make sure you're working within some "magic" recommended hypertrophy time frame. When you look at professional bodybuilders, you will see that they focus on maintaining good form with intensity and counting reps. And none of them track their time under load...why? Because there is no need for the reasons mentioned above.

It's time to stop worrying about time under load!

Your workout should consist of a planned number of repetitions, sets, weights and tempo. That's all you need to worry about. Basing your training on time under load is a waste of time.

The best time to grow muscles

Time under load is directly related to your lifting tempo (speed of ascent). In the table below you can look at a good repetition tempo for building muscle mass. This is not the only way you should lift weights, there are various others effective rules reps and tempo for hypertrophy, this is just an example of one.

4 time points

Always focus on the positive part of the movement for maximum activation of fast-twitch muscle fibers. Squeeze and hold the contraction at the top of the movement for one second. Control the negative (lowering) and maintain tension on the muscles throughout the exercise.

Control your weight...don't let your weight control you!

If you start to get tired as you go through a workout, people will often do one of two things. Try lifting the same weight but with fewer reps, or lower the weight and continue working in the same rep range. If this happens, you are always better off choosing a decrease, but not much, and maintaining a stable number of repetitions. The reason for this is simple, if you start lowering your reps, you are reducing your time under load and starting to move away from the optimal time for muscle hypertrophy. Also, if you continue to exercise with the same weight and lower the number of repetitions, your form will become crippled. This will eventually lead to the recruitment of other muscles to compensate and take the strain off tired muscles. To ensure that you are always working under load in the optimal zone for muscle growth, stick to 8-12 reps per set at a 2-1-2-1 tempo, as shown in the table above. This means it will take you approximately 60 seconds to complete a set and puts you in the middle of the recommended time-under-tension range for hypertrophy.

For beginners in the gym, the question of how quickly they can build muscle mass is always interesting. What happens if you do the exercises diligently, repeating them 20, 30 or even 40 times? Surely this will help speed up the process. But this will most likely harm the body and will not help achieve the desired results.

To get the desired shape, you should choose the optimal training program, go on a special diet and be careful during exercise.

Low number of repetitions

This technique usually consists of several exercises that involve 1-5 repetitions. It is believed that with such a small number of repetitions, all muscle structures are involved, including intermediate ones.

The body itself knows which fibers to include at one time or another during training (slow, intermediate or fast). Slow muscle structures are stressed first. If they do not cope well with the weight being lifted, then intermediate fibers are connected to them. Accordingly, if the slow and intermediate structures lack strength, the fast ones are involved in the work.

This training method helps to mobilize myofibril hypertrophy (a type of hypertrophy characterized by growth power parameters). The low-rep training system creates an extensive muscle deposit, which allows you to build muscle mass faster and more efficiently.

Average number of repetitions

This training system includes exercises that should be repeated 6-12 times. Typically, this method of training is effective for those who want to quickly increase muscle volume. Plus, this training program is universal and will suit almost everyone (both beginners and advanced athletes).

Advantages of this training system:

Combination of the effectiveness of low-repetition and high-repetition programs;
Increasing the time the muscles are under load with a relatively light weight;
Activation of sarcoplasmic hypertrophy (increase in the size of supporting proteins in muscle tissue, which occurs when lifting light to medium weights with a high number of repetitions);
Promotes muscle development (its effect on muscle structures increases);
Increases cell size, which, in turn, leads to an increase in the rate of protein synthesis (and a reduction in the rate of protein breakdown).

High number of repetitions

High-repetition exercises are those that should be repeated 15 or more times. This method of training in a sports environment is considered the least effective. But many don't take into account important point, when it comes to a large number of repetitions. This is the effect of glycogen on protein synthesis.

They call a special form of glucose reserve in muscle tissue. In its structure, glycogen is a hydrophilic polysaccharide. It helps increase the number of muscle cells.

Many athletes underestimate the effect of water on muscle growth. But protein synthesis is directly related to the degree of hydration of cellular structures.

High-repetition training techniques reduce glycogen stores. This paradox leads to the fact that the body starts the process of an “emergency” increase in glycogen reserves in muscle fibers. Over time, this process will lead to cell stretching and an increase in muscle volume.

Plus, such a training system cuts off blood flow, which allows blood to linger in areas that receive the highest load. This also allows you to increase muscle volume.

Experiments have been repeatedly conducted among athletes to establish the difference between heavy types of weights and light ones.

The results were almost the same in all experimental programs. Muscle mass increased in both experimental groups. Moreover, this happened at approximately the same speeds. But the group that trained with heavy weights outperformed the light group in strength indicators, but the light group was almost head and shoulders ahead of the heavy group in terms of endurance.

First of all, decide what you want to get from your sports training. For beginners, it’s best to start with low reps and light/medium weights:

All types contribute to the growth of muscle mass training programs. They just do it different ways. So you need to add exercises from all speed types to your training system and alternate them;
Don't jump straight into high-repetition programs (especially if you're trying to burn fat reserves). First, you will overload your body, which will shock your muscles, your internal organs and your health. Secondly, strength exercises won't help you get rid of extra pounds. Combination only proper diet and help burn body fat and give you the desired relief.

Be sure to read about it