Lift Slow for Fast Gains

Time Under Tension for Maximum Muscle Growth

The Science Behind the Dynamic Tension Workout

Lift Slow for Fast Gains - Time Under Tension for Maximum Muscle GrowthThe Dynamic Tension Workout uses the latest scientific knowledge in sports medicine to build muscle and cut fat fast and effectively. The program structure forces your muscles to work to the max using a training technique called supersets that makes every second in the gym count. We selected exercises based on sophisticated electromyographic studies that identified the best ones for building and toning muscles in the shortest possible time. The order of exercises and rest intervals maximize the release of powerful hormones, such as testosterone, IGF-1 (a muscle growth factor), and growth hormone that promote muscle hypertrophy and cut fat.

The Dynamic Tension Workout maximizes time under tension by using a moderate load (50 to 80% of one-repetition max), high volume (8 to 12 repetitions), and a slow lifting cadence (6 seconds up, 6 seconds down). The program uses supersets with little rest between sets to save time and push the muscles as much as possible.

Supersets are one of the best ways to build muscle in the shortest time possible. The exercises are arranged in pairs that target key muscle groups. Do the first exercise followed immediately by the second exercise and then do the superset a second time. Rest for one minute, and then do the next pair of exercises in the same way. Supersets involve working a muscle group, then immediately working another muscle group— giving the first muscle group exercised a rest.

Muscle growth depends on high muscle tension and the length of time you apply the tension. Scientists are not completely sure how this works, but they have a few ideas. Weight training damages the muscle fibers, which makes the muscles grow as they repair themselves. Stressed muscles grow important structures, called satellite cells, that cause the genetic material in the cells to make new muscle tissue. Most experts agree that muscles get bigger by increasing the size of existing muscle cells rather than building new ones.

Supersets place the target muscles under intense stress, then immediately stress another muscle group or the same muscle group in a different way, followed by a one-minute rest. The exercises are arranged in pairs and the entire program is sequenced in a circuit. Unlike other methods that involve training one muscle group at a time, supersets stress a muscle group and then let it rest while stressing another muscle group. This allows you to exhaust several groups during a workout.

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