I read a great article on T-nation yesterday that I feel bears repeating for you guys. It is called My Greatest Gains Ever: Dave Tate, and written by Nate Green. Make sure you read the article yourself but the gist of it is that for optimum muscular hypertrophy (get swole!) you need to put your muscles under tension for at least 30 seconds on each set! As you become adapted to this you can even increase your sets to 45 seconds long. The key here is not to focus on reps, but to focus on time; increase or decrease your tempo to ensure proper volume during each set. In simple terms, make sure you work hard for each set but focus on time not reps! I decided to try this out at home first so I used my trusty 24 kg kettlebells. Each set lasted 30 seconds with a 1 minute rest period. I used 2 kettlebells for each drill.
Military Press
Bent-Over Row
Stiff Leg Deadlift
Suit Case Deadlift (squat like motion)
Reverse Lunge
Rack Twist
Note that I do not list the reps completed. Just do as much work as you can for each drill in 30 seconds. I will add 5 seconds a week for 3 weeks instead of increasing the weight. Give time under tension training a try for yourself, it is harder that you will expect and a nice change from counting reps!
In simple terms, make sure you work hard for each set but focus on time not reps!
I decided to try this out at home first so I used my trusty 24 kg kettlebells. Each set lasted 30 seconds with a 1 minute rest period. I used 2 kettlebells for each drill.
Note that I do not list the reps completed. Just do as much work as you can for each drill in 30 seconds. I will add 5 seconds a week for 3 weeks instead of increasing the weight. Give time under tension training a try for yourself, it is harder that you will expect and a nice change from counting reps!