Workout Tips

Time to Grow Muscle

How to maximize muscle breakdown and growth by utilizing time under tension training.

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Pull-Ups

The Workouts

Chest and Back TUT Workout

Superset 1

Dumbbell Incline Press

Neutral-Grip Pull-Up

Superset 2

Dip

T-Bar Chest-Supported Row

Superset 3

Chain Flyes *

One-Arm Dumbbell Row

 

Leg and Bicep TUT Workout

Superset 1

Leg Press

Incline Dumbbell Curl

Superset 2

Leg Curl

Leg Extension

Superset 3

Bodyweight Squat

Reverse Curl

 

Shoulders and Triceps TUT Workout

Superset 1

Dumbbell Military Press

Dumbbell Reverse Flye

Superset 2

Dumbbell Incline Lateral Raise

Skullcrusher

Superset 3

Front Plate Raise

Lying Dumbbell Triceps Extension

Perform the first exercise listed for 30 seconds then begin the second one immediately and go for another 30 seconds. Rest two minutes after each superset.

Muscle hypertrophy is a product of muscle damage, mechanical tension and metabolic stress. The time under tension method, done with maximum intensity, exploits all three hypertrophic mechanisms. Remember, keep on moving the entire time – even an eighth of an inch qualifies! Time under tension is one more weapon at your disposal in the muscle-building war.

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