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12

The claim that there's an optimal time under tension for hypertrophy appears to have come from Charles Poliquin, who wrote in his 1997 book ("The Poliquin Principles") that 20-70 seconds of total time under tension per set is desirable for bodybuilders. No citation was given for this claim. The idea that 8-12 reps is the optimal rep range for ...


5

According to a meta-analysis (i.e. a scientific study of scientific studies), it does not matter: In conclusion, there is strong evidence that resistance training frequency does not significantly or meaningfully impact muscle hypertrophy when volume is equated. Thus, for a given training volume, individuals can choose a weekly frequency per muscle groups ...


4

In my opinion, two seconds is fast for a bicep curl. We can split the bicep curl into four parts: concentric, top-hold, eccentric, and bottom-hold. When you look at timing for a bicep curl you can find these four numbers prescribed in seconds. For example, if I said to perform a 1-0-1-0 bicep curl, that's one second up, no pause at the top, one second down, ...


4

No, there is unfortunately no such formula. But I am going to go further and make a stronger claim: there will never be such a formula! The reason is that the correlation between repetitions and time-under-tension is very poor, and it is even poorer when we compare isotonic contraction with isometric exercise. Suppose, for example, that we were able to ...


3

I've scoured the web to find an answer to this, as static strength is its own science, this is quite a difficult concept. I did find out there is a relationship to rate of force development, and explosive strength, since they all involve single contractions of the muscle. There are also multiple types of isometrics, such as overcoming isometrics and yielding ...


3

There is a handful of "accepted" formulae to calculate one's 1RM based on other xRMs. In fact, there's a nice Wikipedia article that lists them: https://en.wikipedia.org/wiki/One-repetition_maximum#Calculating_1RM But in all cases, you have to keep in mind that there doesn't exist a single formula that could perfectly predict any person's 1RM given ...


1

The optimal length and number of sessions per week will vary depending on how much effort you are putting forth in the gym, how much sleep and rest you're getting, the quality of your diet, and whether or not you are taking PEDs. If you're training like too many people I see in the gym these days who love to sit on the leg extension machine with 20 pounds on ...


1

There's people who train for a full time job, 6 to 10 hours a day 6 days out of the week, often divided into multiple sessions per day. There's some who train 45 to 60 minutes a day 5 days a week. There's people who train 60 minutes twice or thrice a week. You just got yourself an one year experiment. Train with method 1 for 1 month then stop training for 3 ...


1

1 set = 2 rounds 54 sets = 108 rounds


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