Matt Metzgar

Time Under Tension

Recently, I've been experimenting at the gym with something I read from Ironman magazine (the best of the muscle magazines in my opinion).  The article talked about the relationship between time under tension and muscle growth.  Time under tension (also called time under load) is not a new concept, and I remember experimenting with it some years ago.

The Ironman article stated that research shows that the most beneficial time under load is between 35 to 40 seconds for any given exercise.  Therefore, one should select the amount of weight that will cause near-failure between 35-40 seconds.  Of course, the idea is to keep adding weight over time but also while staying in the 35 to 40 second range.

I've been using this time range for a couple months with some mixed results.  I've had very good results with dumbbell rows in this time range.  I have increased weight almost every week and am now doing as much weight for this exercise as I probably ever did, along with an increase in muscle size.

On another exercise, shoulder press, I have made zero progress the last couple of months.  On the deadlift, my third major exercise, I have made good progress though nothing like the dumbbell row progress.

All this suggests to me that each muscle group (or exercise) has an optimal time under load.  For dumbbell rows, I have apparently hit the jackpot with the 35 to 40 second range.  For the other exercises, I probably need to try a shorter or longer time under tension.

What determines the optimal time under tension? I haven't looked into it that much, but I'm betting it's the distribution between slow and fast twitch muscle fibers in a muscle group.  Beyond getting muscle biopsies, I'm not sure how you can determine the optimal time range besides good old trial-and-error.

Anyone have any other ideas on determining optimal time under tension?  Let me know.  I will dig around more in this research area when I get some time.

Weight Loss Success!

By following this simple routine, I lost the bit of weight I had picked up last year as a result of a cross-country move, new job, etc.  I am now back down to my normal 168 lbs, which is what I weighed in high school. 

The routine involved a lot of walking, but it really was not difficult.  One of the benefits of living in Las Vegas is that you can walk outside virtually year-round.  Here I can walk outside in the winter, whereas in Ohio it wasn't feasible, or should I say comfortable unless you enjoy walking in the cold and snow.

The most important part of this weight loss update is that I did NO DIETING.  Readers of this blog will know that DIETING DOES NOT WORK IN THE LONG RUN, and that almost any weight lost through dieting will be gained back over the course of a year or so. 

I may lose another pound or so for good measure, and then cut back the walking to a weight maintenance level (roughly 30 minutes per day). 

My Current Workout II

My current workout is much like my previous one listed here.  The only real change I've made is to reduce the Tabata sprints to once per week instead of two.  Here's the simple routine: 

Day 1 - (Sunday) Tabata interval training, Medicine ball, Walk 40 min - 1 hour

Day 2 - Walk 1 hour

Day 3 - Walk 1 hour

Day 4 - Weight workout, Walk 40 min - 1 hour

Day 5 - Walk 1 hour

Day 6 - Walk 1 hour

Day 7 - Walk 1 hour

All the details are listed in the previous workout post.  Also, I've now incorporated a complete two-week break from intense exercise every six months.  I only perform walking during this two-week period.  I should have taken a two-week break back around Christmas; instead, I pushed on and got sick in January as a result.  So in the future, I will be sure to take this break every six months to recharge my system.