Time under tension is what make muscles grow.

Pumping reps in ballistic fashion is a good cardio workout, but inferior for building muscle.

Slow your reps down and take five seconds to raise the weight, and another five full seconds to lower the weight.

This deliberate, slow and controlled motion will keep your muscles under maximum tension.

Lifting too quickly uses momentum to move the weight.

Eliminate momentum and focus on contracting the muscle to move the weight.

This technique is superior for building muscle and building true muscle strength.

this true strength is created by increasing muscle time under tension.

How to Increase Time Under Tension

5-Seconds for each Lifting Phase

Take five seconds for both the eccentric and concentric phases of each rep.

Eccentric phase is the lengthening of the muscle.

Concentric phase is the shortening of the muscle.

Squeeze at Top of the Rep

At the top of the concentric phase, squeeze the working muscles as hard as you can for 2 seconds.

Then begin the 5-second eccentric phase.

Muscle Isolation

Your isolated muscle strength will increase drastically with this method.

Slow moving reps make you tap into your ‘nerve force’.

You feel you muscle working from inside to move the weight.

It’s hard to explain but you’ll know exactly what I’m talking about when it happens.

Perfect Form

It takes supreme concentration to maintain perfect form.

Even more so when deliberately counting a 5-2-5 rep tempo.

Concentrate completely on each rep.

Any slack and it could shift tension from the muscle wasting the workout.

Go Slow to Grow

You can perform five second reps with compound and isolation exercises.

No matter the exercise, keep your body braced tightly and move the weight through the full range of motion.

Concentrate on moving as slow as you can through the rep without stopping anywhere mid rep.

You will feel your muscle engaged like never before.

This slow rep technique is also a great way to build mind-muscle connection.

Which is how you REALLY unlock your muscle building potential.

If you can’t flex it, you can’t build it. The harder you can flew your muscle, the larger it can grow.

I have recently done this slow rep training for my calfs.

As most of you know, calfs are very tough to grow.

They are stubborn muscles that require savage training to stimulate growth.

However, loading up the leg press and performing calf raises as slow as possible will make your calfs explode.

I now have veins popping out of my calfs that I have never seen before. All because I changed up my lifting tempo.

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