More Muscle- Time Under Tension
If you have trained with me, you will understand – “Time under tension”.
Muscles don’t see numbers, they feel tension. Studies show an isometric hold during the peak contraction of a muscle can help produce a superior metabolic (energy expenditure) and hypertrophic (muscle growth) stimulus.
Furthermore, intensities as low as 30% of maximum strength, when lifted to fatigue, are equally effective at stimulating muscle protein synthesis rates when compared to the typical ∼70%–80% of maximal strength.
Aim between 8-12 reps lasting around 40 seconds per a set.
Creatine loading (20 grams per day) has can help you maintain strength and assist in reacing 8-12 reps.
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