LEGS
EXERCISE
SETS
3
3
3
2
3
3
3
ON
THE CLOCK
So, in place of reps, we
recommend trying an all-new
approach to your reps...at least
as a way to learn how to better
gauge your total time under
tension. With this method, you
will be able to get a much better
feel for your true strength and
endurance limits, and you’ll
find out what a more ideal
set will feel like.
The gist is to stop counting
reps, at least for the moment,
and start counting time. In the
accompanying weeklong training
plan, you’ll do all your sets
for 30 seconds. Within that
time frame, you’ll do as many
well-performed reps as you
can muster, with full control
over the positive and negative
contraction as your goal.
When we say “30-second
sets,” keep one very important
thing in mind: Science has yet to
unequivocally determine the
perfect rule of thumb for time
under tension (TUT). While TUT
enthusiasts have settled around a
30- to 60-second range per set,
researchers have yet to definitely
back that up, although various
studies have indeed solidified
that time plays a key factor in
adequately stressing the muscles.
With the resistance used being
equal, we know a set of 30
seconds that includes at least
eight to 10 reps performed
under control is better for
muscular growth than a rapid-
fire, momentum-fueled set of
eight to 10 blasted out in a
matter of seconds.
The driving impetus behind
our program, instead, is a way
of discarding old habits. If you
tend to speed through your sets
on the way to a specific rep
count, or you find that you’re
often leaving at least a rep or
two on the table because you’re
terminating a set as soon as you
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