The Importance of Extended Duration Muscular Contraction
The Importance of Extended Duration Muscular Contraction
The Importance of Extended Duration Muscular Contraction Time under tension refers to the length of time that your muscle fibers are placed under tension. This is used as a measuring system to determine the amount of stress that is being placed upon a muscle. Given this idea, working sets that have a duration of 30 to 60 seconds are considered the most efficient for muscle growth. Also, rep ranges of 8-12 with no less than 3 seconds per rep is considered the best for muscle hypertrophy (growth) while reps of 1-6 are best for gaining strength.
Be sure to control your reps, especially on the eccentric (negative) portion of the movement for greater muscle growth. Rapid and uncontrolled rep motions are not an effective way to produce muscular hypertrophy and should be avoided when growth is the main focus of your training.
– Pete
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