I always hear that time under tension builds muscle mass. So it seems to me that doing exercises slower (putting more time under tension on them) will get me optimal results for hypertrophy, but I won't gain a lot of strength or power doing that. I'm not sure if this is true tough. Time Under Tension
There is validity that muscle need to be placed under a specific amount of Time Under Tension.
Doing so, creates...Metabolic Stress
This is produced with when Venous Blood Flow from the muscle to back to the heart is restricted.
Arterial Blood Flow from the heart to the muscles continues.
What you end up with is blood trapped in the muscles which lead to...
What you end up with is...The Pump
The pump creates a hormonal anabolic cascade which triggers an increase in muscle mass.Muscle Contractions
Muscle contractions restrict Venous Blood Flow.
The traditional 8-12 repetitions per set falls into the right amount of Time Under Tension.
However, higher repetitions work, as well.Short Rest Periods
Short rest periods between sets, 30-60 seconds, don't allow Venous Blood Flow back to the heart.
Also, with short rest periods, you continue to flood the muscle with blood.
Think of it like blowing up a balloon. Slow Movements
While Super Slow movement restricts Venous Blood Flow, more blood flow is elicited with a moderate/faster tempo.
A faster movement increases heart rate, increasing circulation.
Thus, more blood is pumped to the muscles.
My goals are as follows: 1.Health. 2. Strength. 3 Power. 4) Muscle mass and aesthetics. 5) Stamina. 6) Endurance.
Training for each of these requires a different method.
1) Strength: 85% of 1RM (Repetition Max) for 1-5 reps, 3 minute or longer rest periods between sets.
2) Power: 48-62% of 1RM for 1-5 repetitions, 3 minute or longer rest periods between sets.
3) Hypertrophy/Mass: 65-80% of 1RM, for 8 repetitions plus, 30-60 rest periods between sets.
4) Endurance: 30-50% of 1RM for 20 reps plus, 30 second rest periods.
Each requires a different training protocol.
So I think that I should do all my compound exercises fast and explosive without sacrificing good form. Stu/CAT
Stu touched on this.
The intent should be to pull or drive the weight up with as much force as possible.
Doing so engages the Fast Twitch Muscle Fiber.