Principle In accumulation phases load the muscles for at least seconds per set

To gain size the muscles need to be loaded long enough. Of course, there are genetic freaks who can gain with sets of only 5 to 10 seconds duration, but they are the exception not the rule, and they don't even need to read this chapter anyway. Powerlifting champion Roger Estep comes to mind in this matter, he had a better physique than most Mr. America contestants, yet his preferred rep/set scheme was multiple sets of one rep.

So for example, lets say you take 5 seconds to complete the eccentric portion of the lift, and 1 second to complete the concentric range, your repetition cycle is of 6 seconds on average, therefore you want to do minimum of 7 reps per set if you are following that tempo prescription.

When people fail to make gains, it is often because they rush through sets. If one were to ask me what is the ideal time under tension to gain size, I would say 40

seconds, this will work in about 60% of individuals. For individuals with high fast-twitch make-up, this value is around 20 to 30 seconds. On the other hand, about 20% of individuals get better hypertrophy response from doing sets in the range of 60 to 70 seconds per set.

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