Training Principle to Implement on Your Next Workout

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Hi everyone! Are you ready to increase your muscle gains and get more definition than you every thought possible? Follow this training technique and implement it into your next workout and all those going forward and I can assure you, you will be building more muscle and getting more ripped in just weeks.

Take a look around the gym next time you are working out and take notice as to how long people typically perform a set for. I looked the other day and the average was between 25 to 35 seconds. Unfortunately, this time per set is not ideal.

Studies have shown that in order to build the most amount of muscle, the most effective training time per set is at least 45 seconds. What this means is that when you are doing a set, the muscle you are working out must be put under tension for at least 45 seconds.

Have you ever wondered how they got the magic number for 12 reps per set? Why almost every workout is geared around sets to have approximately that many rep? Its because it is assumed that each rep will take approximately 4 seconds to complete (2 up 2 down or 1 up 3 down). This therefore totals 48 seconds witch fall into the ideal time per set.

So how do you implement this technique? Well its pretty easy. All you need to do is slow everything down. You can do 2 seconds down and 2 seconds up and perform 12 reps or you can do 1 second up and 3 seconds down and perform 12 reps. Remember that the goal is to have constant tension on the muscle so don’t use momentum on the way up and slowly go down and get the negative in.

This training principle is sometimes called “Time Over Tension” and by implementing it into your reps and sets, it is the most effective way to build and define muscle as it stimulate the muscle most effectively. Don’t believe me? Next time you are working out, try it and notice the pump and the soreness you will have the next day. Another thing I would like to also mention is to leave your ego at home because unfortunately, you will most likely be doing a lot less weight to get the same amount of reps in as the reps are significantly harder. Don’t let this get to you as in a few weeks you will start to know a significant difference in your muscle gains and overall muscle definition.

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