Speed of reps
Replies
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Now I am nerding out!
http://www.simplyshredded.com/time-under-tension-the-scientifically-engineered-set-timing-technique-2.html
"For maximizing strength, the ideal TUT is about 20 seconds or less; for muscle mass, it’s at least 40 seconds; and for muscle endurance, it’s at least 70 seconds."
For me, that's about equal to 3 - 5 reps for heavy work.
This is more or less consistent with the first article posted in the thread (it mentioned 30 - 40 seconds) - but that was re muscle growth.
That article is way better than the one I posted. Do what is best for you based on your goals.
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You'll have to pardon my terrible advice. Since the amount of time under tension is irrelevant to strength gains, just lift your 1RM repeatedly until you get stronger. You clearly cannot get stronger by lifting lighter weights over a longer period of time with more reps, so please disregard all routines like Sheiko, which emphasize volume.
My bad.
The time under tension element of Sheiko is the large amount of volume, not lifting the weights at a slower tempo. Which was what you were taking about earlier.
Boris Sheiko himself says that the bar should move as fast as possible on the concentric portion of each rep.
Powerlifters use speed training for a reason, yes overall time under tension is important but I haven't seen anyone whi trains/coaches people for strength give the tut of each individual set priority over total load/frequency/volume/bar speed etc.
^^yep. Sheiko has sets primarily in the 3 - 5 rep range.
brb doing 25 second squats and deadlifts....
But Sheiko has a TON of sets and the sets start out at 50% of your 1RM. The overall rep count for a Sheiko routine is huge compared to most routines. If you do Sheiko, you will be at the gym for 1.5 to 2 hours.
I know...but that has nothing to do with speed of reps.
More reps and sets increases the total time under tension. Doing reps slowly also increases time under tension (and allows you to control the weight, prevent injury, and maintain proper form). My claim is that volume through more sets and reps is really just increasing TUT. Moreover, I am willing to make a claim that TUT and rep count has a direct correlation, that is, your rep threshold to failure using different cadences will vary, but your TUT will be the same.
Bring a stop-watch to the gym next time and test it. Physics doesn't care about reps. It cares about time. There is no magical set/rep combo, only the intensity of mechanical tension (weight) and its duration (time).
If you note the TUT noted in that article, it pretty much correlates with the time you take using a controlled approach (but not necessarily slow) to lifts.
3 - 5 reps - more or less 20 seconds (strength range)
6 - 12 reps - more or less 40 seconds (hyper range)
13+ - endurance
Also, just focusing on TUT misses a possible variable with regard to reps. Doing 5 squats for 20 seconds will be far more beneficial to my goals (which are strength based) than doing one really really slow one for 20 seconds.
Another thing that I think can be over-thought - what about when you have a slight pause to reset, for example between deads - do you count that? I assume not. How do you time it? It all gets a bit silly at the end of the day. Just get under a barbell and squat with a sensible rep range, at a reasonable speed, with good form, at a weight that makes sense based on your goals.
The test would be interesting but there are too many variables to do a controlled one to come to any conclusions.0 -
You'll have to pardon my terrible advice. Since the amount of time under tension is irrelevant to strength gains, just lift your 1RM repeatedly until you get stronger. You clearly cannot get stronger by lifting lighter weights over a longer period of time with more reps, so please disregard all routines like Sheiko, which emphasize volume.
My bad.
The time under tension element of Sheiko is the large amount of volume, not lifting the weights at a slower tempo. Which was what you were taking about earlier.
Boris Sheiko himself says that the bar should move as fast as possible on the concentric portion of each rep.
Powerlifters use speed training for a reason, yes overall time under tension is important but I haven't seen anyone whi trains/coaches people for strength give the tut of each individual set priority over total load/frequency/volume/bar speed etc.
^^yep. Sheiko has sets primarily in the 3 - 5 rep range.
brb doing 25 second squats and deadlifts....
But Sheiko has a TON of sets and the sets start out at 50% of your 1RM. The overall rep count for a Sheiko routine is huge compared to most routines. If you do Sheiko, you will be at the gym for 1.5 to 2 hours.
I know...but that has nothing to do with speed of reps.
More reps and sets increases the total time under tension. Doing reps slowly also increases time under tension (and allows you to control the weight, prevent injury, and maintain proper form). My claim is that volume through more sets and reps is really just increasing TUT. Moreover, I am willing to make a claim that TUT and rep count has a direct correlation, that is, your rep threshold to failure using different cadences will vary, but your TUT will be the same.
Bring a stop-watch to the gym next time and test it. Physics doesn't care about reps. It cares about time. There is no magical set/rep combo, only the intensity of mechanical tension (weight) and its duration (time).
If you note the TUT noted in that article, it pretty much correlates with the time you take using a controlled approach (but not necessarily slow) to lifts.
3 - 5 reps - more or less 20 seconds (strength range)
6 - 12 reps - more or less 40 seconds (hyper range)
13+ - endurance
Also, just focusing on TUT misses a possible variable with regard to reps. Doing 5 squats for 20 seconds will be far more beneficial to my goals (which are strength based) than doing one really really slow one for 20 seconds.
Another thing that I think can be over-thought - what about when you have a slight pause to reset, for example between deads - do you count that? I assume not. How do you time it? It all gets a bit silly at the end of the day. Just get under a barbell and squat with a sensible rep range, at a reasonable speed, with good form, at a weight that makes sense based on your goals.
The test would be interesting but there are too many variables to do a controlled one to come to any conclusions.
Yea 1 30 second rep would be a little ridiculous. :laugh:0 -
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