The argument is that the long TUT compensates for the lower mechanical stress. Specifically, the longer TUT leads to an accumulation of several metabolites or growth factors (lactate, MGF, IGF-1) that have anabolic properties.
That is true, it’s called the metabolic stress hypertrophy factor.
But it is much less effective than mechanical stress as a stimulus for growth.
How does that to apply to muscles like lateral delts and biceps ?
I can’t think of a way to apply mechanical stress onto these muscles, except maybe incline curls for biceps.
You don’t have to be able to load the muscle while it’s fully stretched to imposed a high mechanical stress. It depends on the strength curve of the movement. The position of highest tension on biceps exercises, for example, is the mid-range, that is the key position.
I do agree with lateral raises though, mostly because the range of motion where the muscle is under a signifcant tension is very short, so it might benefit from longer TUT. But honestly, there are only a few exceptions where a TUT-dominant approach will be the superior one.
This ‘Alternate’ one has become my favorite method … what an incredible pump !
Another from your YT channel is in a non-lockout movement you hold in the contracted position for a twenty count to begin the set and then proceed with normal reps. Just to keep things orderly my head which isn’t easy, I’ll shoot for half the reps than I got in the holding ( hold for twenty and try for ten reps , etc ),
Often I’ll do a set of each method for a movement … really love both methods.
Thank you for your very insightful entry on tempo. In your opinion, what would you suggest as the most effective, but “easiest” on the joint method (with respect to mechanical tension) of training type IIx fibers for us over 60 lifters?
Thanks
Elliott Horowitz RDN,CSCS, CES, CPT,CHC, LD
That’s a tough one. If you had said IIA fibers the answer would have been simple: either heavy partial lifts from pins or full range for strength-skill (80 ish % for multiple sets of 3-4 reps with CAT).
But for the IIx it’s a different story as pretty much all strength training methods lead to a conversion of IIx toward IIa, even heavy lifting.
The only things that can increase the ratio of IIx fibers, or develop them without converting them to IIa is explosive work and EMS.
So, good methods/types of training to train the IIx fibers (without taking your age into consideration yet) are:
Sprints
Jumps
Throws
Loaded sprints
Shock training
Absorption drills
Bike sprints
Power variations of the olympic lifts (ideally from the hang or blocks) with moderate weight lifted for max speed
Loaded jumps
Hitting stuff (e.g. hitting a tire with a sledgehammer, or punching a heavy bag)
Obviously at 60 you might not be able to do all of that safely, but it really depends on “what kind of 60” we are talking about. I once trained a 63 years old firemen who still competed in firefit competitions and could kick ass in pretty much any type of training.
Wow,
Thank you so much for your prompt reply coach Thibaudeau! I can definitely include some of the options that you mention! I have been utilizing slower speeds as a result of injuries in the past, but haven’t found them to be as productive as claimed. Having excelled at sprinting, boxing and mostly sports that require power in the past, it has been difficult with a case of spondylolisthesis (diagnosed at age 21) to do heavy or power drills with a vertical component.
Would you do these at the beginning of the workout or on a separate day? I also suspect the reps should be <5-6.
I’ve been experimenting with a warm-up set of ~ 20 reps RM 50, wait around 30-45 seconds and then 6-8 reps (RM 80) explosively and it seems to be an option, at least for hypertrophy. I know it goes against conventional training. Maybe it’s my brain type, but ramping up with a few low rep warm-up sets physically and psychologically doesn’t work well for me.
Thank you so much! Really enjoy your content, recommend it to my clients and patients!
