Ābādeh Many training programs become focused on weights and reps as the quality control measures of strength training, neglecting to intentionally implement the third variable, time under tension. Time under tension refers to the amount of time that the musculoskeletal system is under load within a given rep, both positive and negative phases. Intentionality of time under tension will directly affect the physiological adaptations of your training results.

http://uslanka.net/wikindex.php Everything you do in a fitness program affects the adaptations that will occur in your body; therefore, we must be intentional about how we train so that we adapt the way we intended.  The way we breathe,  how fast we move, the way we load the muscles,  the way we push ourselves (or hold back), the way we structure the workout, the way we change things up, and the way we stay safe throughout the process, all affect the overall training outcome. TIME UNDER TENSION How long it takes to complete a rep must be determined before beginning the set because it will directly affect the training outcome.  Moving a weight quickly will stimulate the central nervous system, soliciting maximal motor unit recruitment which can lead to gains in strength, power, and explosiveness.  However, moving the weight quickly will also generate both momentum and take advantage of gravity, reducing the amount of time that the muscle fibers are actually being loaded within the full range of motion.  Deliberately slowing down the rep will increase the total time that the cross-bridges between actin and myosin are loaded, which will lead to hypertrophy, or muscle fiber growth.  Moving the weight quickly and […]

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