Summary
Time under tension in weight training involves both performing more reps or sets and slowing down repetitions with heavier weights for deliberate movements, stimulating muscle growth. High force contractions by muscle fibers over a period of time lead to mechanical loading, triggering muscle hypertrophy. Training with high volume and force production recruits high-threshold motor units for muscle growth, emphasizing the importance of force production for hypertrophy. Fatigue influences muscle fiber recruitment, impacting muscle growth and strength gains through increased fiber engagement and reduced contraction velocity. Bar speed and recruitment level influence muscle fiber engagement and contraction velocity, underlining the significance of maintaining bar speed for optimal muscle fiber recruitment.
Understanding Time Under Tension in Workouts
Time under tension refers to two main concepts: more time and attention can mean more reps or sets, and it also involves slower repetition speeds with heavier weights resulting in deliberate and slower movements.
Time Under Tension and Repetition Tempo
Time under tension relates to the duration of time spent during high force contractions by muscle fibers, emphasizing the mechanical loading that triggers muscle growth.
High-Volume Training and Force Production
Training with high volume and force production involves recruiting high-threshold motor units to stimulate muscle growth, emphasizing the need for a high level of force production to trigger hypertrophy.
Fatigue and Muscle Fiber Recruitment
Fatigue plays a crucial role in muscle fiber recruitment, leading to increased levels of muscle fiber recruitment and reduced contraction velocity, ultimately impacting muscle growth and strength gains.
Effects of Bar Speed and Recruitment Level
Bar speed and recruitment level influence muscle fiber engagement and contraction velocity, highlighting the importance of maintaining bar speed for optimal muscle fiber recruitment.
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