Key no2 Total time under Tension

The second factor (TUT) is the principal responsible factor for the quantity of stimulated hypertrophy. A greater volume of work will stimulate more hypertrophy (as long as the stimulation doesn't exceed the capacity to recover). More physical work leads to greater total protein degradation (while tension only influences the rate of degradation) and will lead to more structural adaptation provided that the athlete has enough time and nutrients to recover.

You must note that I talked about "Total" TUT. What I mean is that the cumulative TUT for all the sets of an exercise will be much more influential than the TUT per set. This explains why you must do more sets when training with heavier weights and lower reps; the TUT for each set is low, so to maximize gains you must increase the Total Time Under Tension by adding more sets.

Turbo Charged Fitness With The Tabata System

Turbo Charged Fitness With The Tabata System

The Tabata workout system is a version of the High Intensity Interval Training program developed by Professor Izumi Tabata as training for Olympic speed skaters in 1996. The results studies conducted on the training program confirm that even a four minute cardiovascular exercise routine improves a persons level of fitness.

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