Thanks for the post Nate! TUT is becoming MUCH more common in how we look at training and building mass! I thought my workouts used to be intense until I started training with less rest periods and slower reps! Although the amount of reps and sets I do is entirely up to what my limitations are, the rest of TUT is followed pretty well, and it helped pack on muscle quickly!

Hey scott first off let me say im a huge fan i need help for some reason my chest is small. I want to get it bigger i work hard on my chest i use good form and i use heavy weight. My nutrition is good but for some reason i dont my see my chest getting bigger all my other muscle groups are good and are pretty big but not my chest. Its not getting bigger. can you give me any advice or any chest workouts to do ?   

Time under tension is the amount of time the muscle is under stress during a particular set. The greater the stress and the more time under tension there is the more muscle growth you can expect. You can greatly increase time under tension with various tempos, supersets, and drop sets. All 3 are different so let me explain each. A tempo is the particular speed at which each set and rep is performed. The most difficult, but most effective for muscle gain and time under tension would be the 2-2-2 or 2-2-4 tempo. How this works is you will focus on 2 seconds on the concentric motion, you will hold the contraction on the muscle being trained for 2 seconds, and then the eccentric motion (lowering of the weight will be for 4 grueling seconds). The way a superset works is to perform 2 exercises at the same time without allowing any rest until you've completed a set for both exercises. For example, if you're training your biceps you would do a set of alternating dumbbell curls, and immediately without taking any rest would go over to a cable machine and perform a set of rope hammer curls. Then you would take a rest for about 60 seconds and do it again. So, as you can see the biceps would be under tension for a long period of time thus causing them to grow and expand. Scott has demonstrated the fundamentals of drop sets numerous times in his training videos so I wont go into detail there as you should all be familiar with it. Always use a weight that you can control. You want those last couple of reps to take a lot of pushing to do without breaking form. Keep the reps around 8-12. Just always remember that you need to feed your muscles quality nutrition if you expect them to react and grow from this type of training. 

Nate,

 

Awesome post.  What I like about this approach especially at my age is that you don't need a shit load of weight to get the desired effect.  You can burn out and grow the muscle by controlling the tempo and deploying supersets.  I do this with legs as well and it is killer.  All you need to do is watch some of Scott's videos to see how hard and painful this can be.

 

John

Hey scott first off let me say im a huge fan i need help for some reason my chest is small. I want to get it bigger i work hard on my chest i use good form and i use heavy weight. My nutrition is good but for some reason i dont my see my chest getting bigger all my other muscle groups are good and are pretty big but not my chest. Its not getting bigger. can you give me any advice or any chest workouts to do ?   

Nate,

 

Awesome post.  What I like about this approach especially at my age is that you don't need a shit load of weight to get the desired effect.  You can burn out and grow the muscle by controlling the tempo and deploying supersets.  I do this with legs as well and it is killer.  All you need to do is watch some of Scott's videos to see how hard and painful this can be.

 

John

Thanks for the post Nate! TUT is becoming MUCH more common in how we look at training and building mass! I thought my workouts used to be intense until I started training with less rest periods and slower reps! Although the amount of reps and sets I do is entirely up to what my limitations are, the rest of TUT is followed pretty well, and it helped pack on muscle quickly!