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  1. #1
    Registered User Toom17's Avatar
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    60 second sets????

    Somebody told me today I'm doing it all wrong with 8-12 reps per set
    He told me I should pick a lower weight and do it for 60 seconds
    So today I did this, 60 seconds of reps and I did 5 sets of each and I can really feel it
    Surely this will just tone me up rather than build bulk even tho It feels like I did a really good work out?

    What you reckon?
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  2. #2
    Keep Pushin' BOOGADA's Avatar
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    Originally Posted by Toom17 View Post
    What you reckon?
    I reckon I'll have me some dem French fried taters, mmm hmm.
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  3. #3
    College Football IT LuckSide's Avatar
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    The person that told you that is a moron. Stick to the 8-12 reps per set if you want to build size and strength.
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  4. #4
    Registered User k9pit's Avatar
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    somebody lied to you.
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  5. #5
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by BOOGADA View Post
    I reckon I'll have me some dem French fried taters, mmm hmm.
    It ain't got no gas in it!



    OP, what was the justification by that person telling you that 8-12 reps was pointless and that sets needed to last for 60 seconds? I'm sure it will build up muscular endurance quite well and probably create a lot of soreness, but beyond that, not much.

    Even the TUT zealots don't preach 60 seconds for single sets.
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  6. #6
    Not even my final form NZninja101's Avatar
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    Some people believe that 40-70 seconds of T.U.T per set is optimal for hypertrophy. It is not.



    Originally Posted by chazzy1864 View Post
    It ain't got no gas in it!

    OP, what was the justification by that person telling you that 8-12 reps was pointless and that sets needed to last for 60 seconds? I'm sure it will build up muscular endurance quite well and probably create a lot of soreness, but beyond that, not much.

    Even the TUT zealots don't preach 60 seconds for single sets.


    I think you might be surprised. This is just what I got off the first page of google when I searched "optimal time under tension hypertrophy"


    http://tnation.t-nation.com/free_onl...tension_ranges


    Go to the post by 'Christian Thibaudeau'. The guy writes articles for TNATION and thinks that 40-70 seconds for hypertrophy has merit, even saying,


    2) Select the eccentric tempo (something like 1-3 seconds for strength, 3-5 seconds for functional hypertrophy, 4-6 seconds for total hypertrophy)

    http://www.drmelsiff.com/919/dr-mel-...under-tension/


    Mr Siff is a little more lenient but even he says


    If maximal strength and hypertrophy is the goal then the TUT should be between 20-40 seconds and for hypertrophy and endurance the TUT should be
    between 40 – 70 seconds.
    This next one is pretty comical


    http://www.bodybuilding.com/fun/dorian5.htm


    There is a magical number to use for all this. If your goal is to be bigger then the number should be at least 40 seconds for the entire set (that means the least amount of time for it, you could use a maximum of up to 70 seconds for this also). Now remember it will also have a lot to do with your muscle make up. Lets say you are doing 1 set of 8 reps, that means you should take at least 40 seconds to do the 8 reps. Broken up that would mean each one rep should take 5 seconds to execute. So therefore it could be 3 seconds to lower the weight and 0 for pause, 1 sec to raise and 1 sec to rest at the top of the movement. If you used 60 then it would mean 7 seconds per each movement (up and down), broken up it would be 4 down and 1 pause, 0 raise and 2 top pause.

    http://www.ironlifestyle.com/time-un...r-hypertrophy/


    The basic guide line for hypertrophy is to aim for a TUT between 40 and 70 seconds.


    http://skinnybulkup.com/time-under-tension/


    Coach Poliquin makes the claim that different training objectives – pure strength, hypertrophy, or strength endurance – are stimulated optimally by a different time under tension.

    For example, he says hypertrophy is best achieved with a TUT of 30 to 70 seconds duration. According to Poliquin, the ideal time varies depending on the ratio of slow-twitch to fast-twitch muscle fibers (and other factors).


    To be fair I may be taking some of these slightly out of context, but at large it is surprising how much bull**** there is when it comes to optimal T.U.T.

    I say it's bull**** because basically nobody successful actually does this regularly.
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  7. #7
    Mr. Fluff cumminslifter's Avatar
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    i wouldnt concern yourself with TUT just hit the rep range your going for
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  8. #8
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    Originally Posted by chazzy1864 View Post
    It ain't got no gas in it!



    OP, what was the justification by that person telling you that 8-12 reps was pointless and that sets needed to last for 60 seconds? I'm sure it will build up muscular endurance quite well and probably create a lot of soreness, but beyond that, not much.

    Even the TUT zealots don't preach 60 seconds for single sets.
    I'll pitch in gas money bro
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