Free personalized workout plan

Maximum Tension Time For Muscle Growth Workout

By Team Allmax

Experience
Advanced (3+ years)
Time
68 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
2 x Dumbbell, Barbell, Bodyweight, Crossover Cable Machine, Dips (Parallel) Bar, EZ Bar, Exercise Ball, Machine, Pull up bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

This 4 day workout routine utilizes both prolonged time under tension and mulitple overloading protocols in order to create the perfect stimulus for muscle growth. Each workout utilizes the time under tension protocol, in which you spend 2 seconds on the concentric motion and 3 seconds on the eccentric motion to maximize the time that your muscles are under tension. This type of training has been shown to lead to muscle growth through increased muscle damage and metabolic hypertrophy, but is more taxing than a more standard rep speed so you may have to use a lighter weight. As if that wasn't enough, this workout also utilizes three other protocols to overload your muscles:


Rest Pause Protocol- Perform an exercise until failure, and then test for 10-15 seconds before completing more repetitions until failure once more.

Drop Set Protocol- Perform an exercise until failure, then reduce or "drop" the amount of weight used so that you can continue the exercise until failure once more.

Superset Protocol- Perform two exercises back to back, only resting after you've completed a pair of sets.


With these protocols along with the time under tension protocol, this workout is best served for a advanced lifter looking to get every bit out of their workouts for maximum muscle growth.

Show More


Monday - Workout A

Scroll to top

Leg Extensions demonstrationPlay Leg Extensions demonstration
4 sets, 8 - 12 reps, (rest 60s)
Time under tension protocol Drop set protocol for last set
Show Alternative Exercises
Circuit
Wide-Stance Barbell Squat demonstrationPlay Wide-Stance Barbell Squat demonstration
4 sets, 8 - 12 reps, (rest 60s)
Rest pause protocol
Show Alternative Exercises
Narrow Stance Squats demonstrationPlay Narrow Stance Squats demonstration
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
2 sets, 12 - 15 reps, (rest 60s)
Time under tension protocol
Show Alternative Exercises
Walking Dumbbell Lunge demonstrationPlay Walking Dumbbell Lunge demonstration
3 sets, 25 reps, (rest 60s)
Show Alternative Exercises
Circuit
Donkey Calf Raise demonstrationPlay Donkey Calf Raise demonstration
4 sets, 20 reps, (rest 60s)
Time under tension protocol
Show Alternative Exercises
Seated Calf Raise Machine
4 sets, 20 reps, (rest 60s)
- TUT
Show Alternative Exercises
Circuit
Barbell Rollout demonstrationPlay Barbell Rollout demonstration
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises
Crunch (on stability ball, arms crossed) demonstrationPlay Crunch (on stability ball, arms crossed) demonstration
4 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Tuesday - Workout B

Scroll to top


Dumbbell Lateral Raise
4 sets, 8 - 12 reps, (rest 60s)
Time under tension protocol
Show Alternative Exercises
Circuit
Standing Barbell Military Press (AKA Overhead Press)
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Front Two-Dumbbell Raise demonstrationPlay Front Two-Dumbbell Raise demonstration
4 sets, 8 - 12 reps, (rest 60s)
Rest Pause Protocol
Show Alternative Exercises
Rear Delt Raise
2 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 sets, 8 - 12 reps, (rest 60s)
Time under tension protocol
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Hammer Strength Bench Press demonstrationPlay Hammer Strength Bench Press demonstration
3 sets, 8 - 12 reps, (rest 60s)
Drop set protocol on final set
Show Alternative Exercises

Thursday - Workout C

Scroll to top

Close-Grip Front Lat Pulldown demonstrationPlay Close-Grip Front Lat Pulldown demonstration
4 sets, 8 - 12 reps, (rest 60s)
Time under tension protocol Drop set protocol on last set
Show Alternative Exercises
Circuit
Pull-up demonstrationPlay Pull-up demonstration
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Underhand-Grip Lat Pulldown
4 sets, 8 - 12 reps, (rest 60s)
Rest pause Protocol
Show Alternative Exercises
Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Straight-Arm Pulldown demonstrationPlay Straight-Arm Pulldown demonstration
3 sets, 12 - 15 reps, (rest 60s)
Time under tension protocol
Show Alternative Exercises
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
4 sets, 15 reps, (rest 60s)
Show Alternative Exercises
Lying Leg Curls demonstrationPlay Lying Leg Curls demonstration
4 sets, 8 - 12 reps, (rest 60s)
Time under tension protocol Drop set protocol on last set
Show Alternative Exercises

Saturday - Workout D

Scroll to top

Circuit
Barbell Biceps Curl demonstrationPlay Barbell Biceps Curl demonstration
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
3 sets, 8 - 12 reps, (rest 60s)
Time under tension protocol Drop set protocol
Show Alternative Exercises
Rope Tricep Extension demonstrationPlay Rope Tricep Extension demonstration
4 sets, 8 - 12 reps, (rest 60s)
Rest Pause Protocol
Show Alternative Exercises
Circuit
Single Arm Dumbbell Kickback (on Bench)
4 sets, 8 - 12 reps, (rest 60s)
Time under tension protocol
Show Alternative Exercises
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
4 sets, 8 - 12 reps, (rest 60s)
Time under tension protocol
Show Alternative Exercises
Tricep Dips
4 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises

Date Created: 6/3/2018, UTC


Last Updated: 6/5/2021, UTC

Similar Workouts

More Workouts by mywrkouts.com

More workouts like this

Men's Build Muscle

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.