Time Under Tension (5 reps is too low)
Like I’ve said… I like 5 x 5 training.
I’ve used it as a new trainee 20 + years ago…
…and I still use it with my athletes at times.
But the fact is that it is NOT the best parameter
to follow for building muscle.
And the volume is way too high to let you train
for maximal strength.
It is a good “hybrid” system…. but there are better
ways to build muscle mass.
Now before I tell you the BEST way to build mass
I should warn you that The Grow Stronger Method
is the complete opposite of a mass building program.
In fact, with GSM you might even find that your
muscles get a bit smaller… but harder and more dense.
This is due to “myofibrillar hypertrophy”… I’ll tell
you more about that later.
Now, as far as building muscle mass is concerned,
your most important variable is TIME UNDER
TENSION. or TUT.
TUT is measured by how many seconds you are
placing your muscle under tension.
So things like slow tempos, short rest intervals and
reps in the 8-12 range are best for this.
When you lift explosively for 5 reps… you might only
have a TUT of say 15 seconds per set.
This is too little for serious muscle building.
When you lift sloooowly for 12 reps… you might get
72 seconds of TUT per set.
Now you’re on the right track!
Why the heck am I telling you about how to build
muscle when I’m getting ready to release a strength
building book? -- you ask.
Because I want to remind you that I know a lot
about strength, muscle, sports performance and fitness.
If there is a guy that you can trust to feed you honest,
unbiased information about muscle and strength…
…I want you to know that I’M YOUR GUY!
I’ll be answering more questions of the sort for a few
more hours, then I’m closing the comments section for
Go here, ask question and be sure to sign up for the
“early notification” of the GSM release.
Elliott “The Incredible” Hulse