Tut And Hst….

Discussion in 'Hypertrophy-Specific Training (HST)' started by Vexxum, Apr 18, 2015.

  1. Vexxum

    Vexxum New Member

    Time under tension is vital to expose the true strength of the HST lifting system. With the goal to gain Lean Body Mass you want to really focus on a 2:1:2 tempo for a pure Hypertrophy results. Focusing more on a lift and the way you lift a weight is very important in lower volume programs. When doing high volume you do not need to rely as much on TUT.

    TUT is the amount of time a muscle is held under tension during one set of an exercise. Here is an example of how a typical 10 reps might work:

    Tempo: 2 seconds on the eccentric phase or lowering of the weight, a 1 second pause at the bottom and 2 seconds on the concentric phase or the lifting of the weight.

    TUT: Tempo 2:1:2 = 5 seconds x 10 reps = 50 seconds TUT (Hypertrophy)

    TUT: Tempo 3:1:3 = 7 seconds per rep x 10 reps = 70 seconds (Muscle Endurance/Repair Joints)

    TUT: Tempo 1:0:1 = 2 seconds per rep x 10 reps = 20 seconds (Strength)

    TUT Tempo 2:0:1 = 3 seconds per rep x 10 reps = 30 seconds (Strength/Hypertrophy)

    Like HST you will need to leave your ego at the door and lower the amount of weight used to properly keep the tempo. Practice tempo with your warm up weight. Find a way to use the tempo without thinking about it. This will take some practice.

    I personally will in my head count 2 seconds down, 1 second pause, 2 seconds up and say the rep in my head than repeat. Try not to mix up the tempos every week. Start with doing a full cycle of one tempo and mastering it. 2:0:1 tempo is great for beginners. This should be the natural tempo most use.

    Any thoughts or suggestion on a future article? I still plan on writing one on ways to combat joint pain with excursive selection and order.
  2. adpowah

    adpowah Active Member

    I don't really pay attention to TUT (granted neither am I hypertrophy specific in my training) but I would like to hear from others, does anyone else use this tempo format to add consitancy for their TUT? Personally I just pick it up and put it down, if I can pick it up faster that is better.
  3. Vexxum

    Vexxum New Member

    For some lifts like dead lift, maybe squat, bent over rows, and some others TUT might not be needed. Also if you did your normal reps and figured out your tempo you might be in the 2:0:1 range like most lifters. This is a mix of strength/hypertrophy. If you have body parts that are legging the switch of tempo can help greatly. This also helps in providing additional joint strength to prevent injury. Shaky elbows and knees on bench and squat means your muscles have the strength but you joints need to catch up. The controlled reps help strengthen your entire muscular system.

    Using TUT doesn't have to be the "ten commandments" of lifting. Its something you can throw into a Cycle for 8 weeks and than go back into your normal way of lifting. Its a way to make a small change in the program without changing the programs philosophy.
  4. Totentanz

    Totentanz Super Moderator Staff Member

    I don't worry about tempo either, adpowah. I just make sure that when doing the eccentric, gravity is not doing the work and I am in control. Then with the concentric, obviously when that slows significantly is when you know you are getting close to having to terminate the set. It's not going to matter a whole lot as long as you aren't flinging the weights around or allowing gravity to do the job for you. When the loads are low, I do focus more on perfect form and so the reps naturally are a bit slower.
  5. Jester

    Jester Well-Known Member

    I disagree with a lot of this, probably all of the general specifics.

    My personal take, based on experience and the shared anecdotes of more accomplished lifters is basically; lift as fast as you can in a controlled manner. Lower the weight in a natural and and controlled manner.

    There seems to be a pervasive and/or persistent idea that fast movement (concentric or eccentric) cannot be controlled movement.
  6. Old and Grey

    Old and Grey Super Moderator Staff Member

    I agree with Totz and Jester. I use Myo Reps with my HST program and, to me, the most important time is the rest time between sets. I usually keep it at 6 seconds on light sets and as much as 20 seconds between heavy sets. The amount of rest time should also vary between your sets so that it only allows for the minimum amount of rest that lets you complete the next Myo Reps in perfect form at whaever set tempo you choose which, in itself, can vary based upon the length of the rest period. i.e., coccentric tempo should put you at maximum effort or close to it.
  7. Lol

    Lol Super Moderator Staff Member

    As far as TUT is concerned, yes it's important because tension on working muscle is important if you are trying to stimulate protein synthesis. But trying to maintain consistent time for the concentric and eccentric portion of each rep once the loads are non-trivial is not a whole lot of fun.
    My take is to lift as fast as possible most of the time and with rock solid form (most of the time).
    Light loads are much easier to control and so lifting them quickly (in a controlled fashion) can really help train for speed and power output. This transfers well to many sporting activities.

    Once the loads are heavy, each rep is almost certainly going to take longer to complete and so relative TUT/rep will increase.
    This means that by the time you are in the 5's, total TUT for 15 (3x5) reps might be similar to 20 or more reps during 15's.

    I personally feel that keeping track of work done per exercise over the course of a cycle is much more helpful than trying to measure TUT.
    Totentanz likes this.
  8. Vexxum

    Vexxum New Member

    I was in Jamaica and haven't had time to post…

    I would agree with some of the statements made above when using a high volume program. Being HST isn't high volume and you put more focus on each set. The TUT ranges allow you to be more precise about the amount of work you place on a muscle. If you want to get the most out of each set the principle in using the TUT will advance your workout and allow change to your program. Attached below is an article on the Subject. Simply Shredded is a great website who articles are written using references from some of the best in the lifting industry.

  9. leegee38

    leegee38 Member

    I must have missed the references......

    J Strength Cond Res. 2015 Mar 9. [Epub ahead of print]
    Early-phase satellite cell and myonuclear domain adaptations to slow-speed versus traditional resistance training programs.
    Herman-Montemayor JR1, Hikida RS, Staron RS.
    Author information

    The purpose of this investigation was to identify adaptations in satellite cell (SC) content and myonuclear domain (MND) following 6-week, slow-speed vs. "normal speed" resistance training programs. Thirty-four, untrained females were divided into: slow speed (SS), traditional strength (TS), traditional muscular endurance (TE) and non-training control (C) groups. Three sets each of leg press, squat, and knee extension, were performed 2 days/week for the first week and 3 days/week for the following 5 weeks. The SS group performed 6-10 repetitions maximum (6-10RM) for each set with 10 s concentric (con) and 4 s eccentric (ecc) contractions for each repetition. TS and TE performed 6-10RM and 20-30RM, respectively, at "normal" speed (1-2 s/con and ecc contractions). TE and SS trained at the same intensity (40-60% 1RM), whereas TS trained at 80-85% 1RM. Pre- and post-training muscle biopsies were analyzed for fiber cross-sectional area (CSA), fiber type, SC content, myonuclear number, and MND. SC content of type I, IIA, IIAX, and IIX fibers significantly increased in TS. On the other hand, SC content of only type IIAX and IIX fibers increased in SS, and there was no change in TE or C. Myonuclear number did not change in any group. MND of type I, IIA, IIAX, and IIX fibers increased in TS, whereas, MND of only type IIA fibers increased in SS, and there was no change in TE or C. In conclusion, slow-speed resistance training increased SC content and MND more than training with a similar resistance at normal speed. However, high-intensity, normal-speed training produced the greatest degree of fiber adaptation for each variable.



    [PubMed - as supplied by publisher]
  10. Old and Grey

    Old and Grey Super Moderator Staff Member

    That gets you right back in to the trained vs untrained studies. Good advice for beginners but perhaps not transferable to advanced trainees.
  11. adpowah

    adpowah Active Member

    I found this video super applicable.
  12. Old and Grey

    Old and Grey Super Moderator Staff Member

    Good video Ad. Thank you. Do you have a link to rest of the ones for this pyramid?
  13. adpowah

    adpowah Active Member

    His name is Eric Helms he puts out a lot of good content, I couldn't link the playlist so I just inserted each video.

    Last edited: May 22, 2015
  14. adpowah

    adpowah Active Member

    And the 6th video (only 5 per post).
  15. Old and Grey

    Old and Grey Super Moderator Staff Member

    Does he have a video that discusses the other points in his pyramid?
  16. mickc1965

    mickc1965 Well-Known Member

    I think the original video posted by adpowah was the 1st of a new series that have yet to be posted as that was only uploaded on Wednesday this week
  17. adpowah

    adpowah Active Member

  18. Old and Grey

    Old and Grey Super Moderator Staff Member

    OK, I found it rather interesting and would like to hear the rest of what he has to say about that particular pyramid.
  19. mickc1965

    mickc1965 Well-Known Member

    Ditto, just watched all the other videos @adpowah posted
  20. adpowah

    adpowah Active Member

    Here's the newest. I liked it a lot.

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