The secret to muscle building: Maximize the time of muscle under tension

How to increase muscles more efficiently? Improve the time of muscle under tension!

　　Muscle-enhancing training (muscle hypertrophy training hypertrophy): Strengthen muscles, bones, connective tissues, force tissues to adapt and grow bigger and stronger.

　　If you want to get the best muscle-enhancing training, you must pay attention to: a very important factor for muscle hypertrophy, the time under tension "time under tension tension.” (The time the muscles work under pressure)

　　Imagine when you are doing a barbell bench press, the pectoralis major muscles sometimes feel like they are about to tear them. This feeling is that the weight of the barbell exerts mechanical tension on the muscles. The longer the tension is, the greater the stimulation of the muscles!

　　If you want to increase your muscle size and maximize the time you spend every move under tension

　　In the gym, you may see many people falling freely in the barbell dumbbell during weight training. It is using weights that exceed your ability! These are not wise moves!

What happens when you use inappropriate weight and do it too heavy?

　　●Because it is too heavy, you have to use cheating movements, which will reduce your time under tension.

　　●You cannot slow and controlled decline during the centrifugation stage, and it will further reduce your time under tension.

　　●You will not be able to focus on muscle contraction, you must struggle to lift the weight.

●You will use many other muscles to compensate and help you lift the weight.

　　If you cannot do this weight correctly at least 6 times, please reduce some weight. Otherwise, it will only cause bad training, which will not make you stronger, and will only hurt yourself in the end.

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Why don’t you support free fall?

　　Downloading the barbell, dumbbells will lose the time of the muscle under tension too quickly: especially the loss of the mechanical tension caused by centrifugal contraction! Imagine: the barbell bench press, the same weight is 10 times per set, the former is 3 seconds per action and the latter is 6 seconds per action, and the muscle under tension is 30 seconds and 60 seconds. The impact on muscle hypertrophy is very obvious!

　The most important principle for increasing muscle is time under tension (time under tension).

　　Building muscles is to use "weight" as a tool to increase your muscle size

　　●If you want to increase the size of your muscles, then maximize the time you will get under tension for every repetition:

　　●Strictly maintain standard movements.

　　●Control movements during the centrifugation stage (descending) for at least 3 seconds.

　　●Concentrate on muscle contraction.

　　●Avoid joint locks, your entire movement is to maintain muscle tension.

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