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?
Thread: 60 second sets????
01-30-2013, 05:02 PM #1
60 second sets????
01-30-2013, 05:06 PM #2
- Join Date: Nov 2009
- Location: Oviedo, Florida, United States
- Age: 36
- Stats: 5'9", 175 lbs
- Posts: 999
- Rep Power: 324
01-30-2013, 05:11 PM #3
- Join Date: Apr 2012
- Location: New Glarus, Wisconsin, United States
- Stats: 5'11", 202 lbs
- Posts: 964
- Rep Power: 258
01-30-2013, 05:11 PM #4
01-30-2013, 05:11 PM #5
- Join Date: Jan 2006
- Location: Lakeland, Florida, United States
- Age: 31
- Stats: 6'0", 190 lbs
- Posts: 56,015
- BodyPoints: 310
- Rep Power: 173186
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.-
Alchemist of Alcohol
01-30-2013, 05:35 PM #6
- Join Date: May 2011
- Location: New Zealand
- Age: 22
- Stats: 6'0", 187 lbs
- Posts: 15,254
- Rep Power: 40640
Some people believe that 40-70 seconds of T.U.T per set is optimal for hypertrophy. It is not.
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"
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)
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.
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.
The basic guide line for hypertrophy is to aim for a TUT between 40 and 70 seconds.
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.'People are gonna remember me as a god forever... Like-like-like Troy, like Chiles heel, I'm a god forever I'll be remembered for thousands of years to come' - Jason Genova
Texas Method Mod: http://forum.bodybuilding.com/showthread.php?t=171537443&p=1444534723&viewfull=1#post1444534723
01-30-2013, 05:52 PM #7
- Join Date: Sep 2011
- Location: United States
- Stats: 6'0", 225 lbs
- Posts: 33,654
- Rep Power: 61219
i wouldnt concern yourself with TUT just hit the rep range your going forMAN Sports Rep
Disclaimer: The statement above reflects that of my own opinion and in no way that of MAN Sports. Our products are not intended to diagnose, treat, cure, or prevent any disease.
BA in Nutrition Science
1500 pound club
01-30-2013, 06:00 PM #8
- Join Date: Mar 2011
- Location: Chicago, Illinois, United States
- Stats: 5'7", 172 lbs
- Posts: 394
- Rep Power: 212
By Mark42 in forum Over 35 Workout JournalsReplies: 938Last Post: 11-18-2010, 03:54 PM
By mynameisuntz in forum Losing FatReplies: 15Last Post: 03-31-2010, 02:42 PM
By kstevo in forum NutritionReplies: 14Last Post: 05-22-2008, 06:27 AM
By Prestige in forum ExercisesReplies: 16Last Post: 06-04-2005, 05:39 PM