Using time under tension for bodybuilding
“Okay, let’s begin with a regular count. With the Tempo like that, it should go like this: three seconds down, one second hold, one second up, one second to breathe, and repeat. However, since we’re calling it a Titan set, let’s add a layer of difficulty and time under tension. We’ll incorporate a pulse between each rep, not just for counting reps, but to create tension. So, the movement should look like this for four to six reps. It shouldn’t be too heavy where people overdo it, but it should still be a challenging weight. The key is to make moderate weight extremely challenging to lift in order to shape your body.
Powerlifting and strength training, on the other hand, focus on efficiently moving heavyweights. These are two completely different concepts. With time under tension, we can stick to three sets because we’re spending a significant amount of time under stress with moderate weight, making it move inefficiently. The goal here is bodybuilding.
Now, here’s what we’re going to do: with a spotter, the spotter will be responsible for counting. You know why? Because I need to stay focused on maintaining proper form, and I don’t have the bandwidth to keep track of the count. Plus, if I try to do it myself, I’ll likely cheat because I’ll be eager to finish the set. So, the spotter will count for me, and we’ll follow this pattern: three thousand, two thousand, one thousand, hold, pulse (which is just a half rep), then one second up, take a deep breath, and repeat. It goes like this: three thousand, two thousand, one thousand, hold, pulse, one up, one hold, repeat: three, two, one, one, hold, pulse, one up, one breath. We’ll do this for four to six reps.
Remember, if you don’t need a three-minute break afterward, then something is not right. You’re either going too fast, the spotter wasn’t keeping track accurately, or you’re stopping at six because the board instructed you to. Follow the rule: lift heavy enough that you can’t exceed what’s being asked, but keep it light enough that your form doesn’t break. If we stick to that rule, it should be perfect for three full rounds.”