Time Under Tension This sequence of time under tension coupled with intervals of rest produces efficient increases in strength development. The most effective workout pattern is to perform one series of lifts under a five-second period of tension. Follow this series of lifts with a ten-minute period of rest. Repeat the process for another five-second period of lifts and follow this second set with another ten-minute interval of rest before moving onto another exercise.
Step One: Only stimulate the muscle for a period of 10-seconds. This time segment allows the body to activate the muscles and engage their contraction and expansion process. If the stimulation lasts longer than 10-seconds, the muscle fibers wear down and micro trauma begins. The muscles tear and begin to bleed. This bleeding process swells the tissues that surround the muscle thus providing the “Getting Big” effect. Yes, the individual has stimulated the muscles to perform but the individual has also torn the muscles, must wait for the muscles to heal, and has gained weight in the process via the collection of the mending additives needed.
Step Two: Provide Interval rest between each lift. The muscles that are stimulated within the 10-second window do not tear or break down. The body has recruited the percentage of muscle needed to perform the task within a period of contraction and expansion. Since the body does not push the muscle past the tolerance threshold, the muscles do not tear. Once stimulated the muscles need to refuel for the next response to stimulation. This refueling process takes 8-10 minutes between stimuli (lifts or pulls). This amount of time allows the muscles to be fully fueled and fresh for the next lift or pull.
