Some days when I get to the gym I feel so alive it's really hard to contain myself. This past Saturday was one of those mornings. I had slept well, I was awake before the alarm sounded.
I watch people in the gym, and I know most of them are not lifting right. They may be swinging their weights around, using weights that are too light or too heavy, not performing the move correctly, you name it. Most people just go through the motions to get it over with. It is supposed to be difficult you know!
I am making an effort to time my sets, it's easy when I train with Roy because he can stand there with the stopwatch, it's harder by myself, but I did a good job this Saturday.
Roy said for hypertrophy I need to aim for sets with a time under tension of 40 to 70 seconds, and to do that I need to lift explosively and lower very, very slowly. It's exactly opposite of what most people do.
Try it. Take whatever exercise you are doing and do 8 to 10 reps, but make each set last a minimum of 40 seconds. It's freaking hard!
You do that with squats, with bench press, with military press, you name it. You may find that you have to lower the weight you are using. My weights went down when I started training with Roy, but I look a hell of a lot better!
Here's my morning:
Stretching
Seated leg Curl 5 sets of 8 @ 100 pounds (time under tension ~36 (I was trying) (60 second rest in between sets)
Unilateral Kneeling Leg Curl 5 sets of 8 @ 20 pounds (time under tension ~32) (60 second rest)
RDL's 4 sets of 6 @ 195 pounds (time under tension 32, 31, 32, 32) (90 second rest)
Front Squats 5 sets of 8 @ 95 pounds (time under tension 48,47,48,51,51) YAHOO! (90 second rest)
Walking Lunges with 20 pound dumbbells 3 sets on each leg (10 per leg) (30 second rest)
Glute Ham Raise 4 sets of 10 body weight (60 second rest)
20 minutes on the stairmill
Protein and carb shake afterward and coffee, coffee, coffee.
I am making an effort to time my sets, it's easy when I train with Roy because he can stand there with the stopwatch, it's harder by myself, but I did a good job this Saturday.
Roy said for hypertrophy I need to aim for sets with a time under tension of 40 to 70 seconds, and to do that I need to lift explosively and lower very, very slowly. It's exactly opposite of what most people do.
Try it. Take whatever exercise you are doing and do 8 to 10 reps, but make each set last a minimum of 40 seconds. It's freaking hard!
You do that with squats, with bench press, with military press, you name it. You may find that you have to lower the weight you are using. My weights went down when I started training with Roy, but I look a hell of a lot better!
Here's my morning:
Stretching
Seated leg Curl 5 sets of 8 @ 100 pounds (time under tension ~36 (I was trying) (60 second rest in between sets)
Unilateral Kneeling Leg Curl 5 sets of 8 @ 20 pounds (time under tension ~32) (60 second rest)
RDL's 4 sets of 6 @ 195 pounds (time under tension 32, 31, 32, 32) (90 second rest)
Front Squats 5 sets of 8 @ 95 pounds (time under tension 48,47,48,51,51) YAHOO! (90 second rest)
Walking Lunges with 20 pound dumbbells 3 sets on each leg (10 per leg) (30 second rest)
Glute Ham Raise 4 sets of 10 body weight (60 second rest)
20 minutes on the stairmill
Protein and carb shake afterward and coffee, coffee, coffee.
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