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Maximum Tension Time For Muscle Growth Workout

By mywrkouts.com

Experience
Advanced (3+ years)
Time
68 minutes/day | 4 days/week | 1 weeks
Good for
Men's Build Muscle
Equipment
Barbell, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Exercise Ball, Machine, Pull up bar
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.

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Week 1


Tuesday - Workout B

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ExerciseSetsRepsRest
1. Dumbbell Lateral Raise
Dumbbell Lateral Raise

Time under tension protocol
48 - 1260s
Circuit2A. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)
48 - 1260s
2B. Front Two-Dumbbell Raise
Front Two-Dumbbell Raise

Rest Pause Protocol
48 - 1260s
3. Rear Delt Raise
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
28 - 1260s
Circuit4A. Barbell Bench Press
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
38 - 1260s
4B. Incline Dumbbell Press
Incline Dumbbell Press

Time under tension protocol
38 - 1260s
4C. Dumbbell Flys
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
38 - 1260s
5. Hammer Strength Bench Press
Hammer Strength Bench Press demonstrationPlay Hammer Strength Bench Press demonstration

Drop set protocol on final set
38 - 1260s

Saturday - Workout D

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ExerciseSetsRepsRest
Circuit1A. Barbell Biceps Curl
Barbell Biceps Curl
48 - 1260s
1B. Standing Hammer Curl
Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
48 - 1260s
2. Alternating Incline Dumbbell Biceps Curl
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration

Time under tension protocol Drop set protocol
38 - 1260s
3. Rope Tricep Extension
Rope Tricep Extension demonstrationPlay Rope Tricep Extension demonstration

Rest Pause Protocol
48 - 1260s
Circuit4A. Single Arm Dumbbell Kickback (on Bench)
Single Arm Dumbbell Kickback (on Bench)

Time under tension protocol
48 - 1260s
4B. EZ-Bar Skullcrusher
EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration

Time under tension protocol
48 - 1260s
5. Tricep Dips
Tricep Dips
48 - 1260s

Date Created: 6/3/2018, UTC


Last Updated: 4/18/2021, UTC

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