No matter how long you have been “doing fitness”, you will see that there are quite a few different ways of thinking when it comes to the most optimal way to lose weight, gain muscle, and even do cardio.
Everyone has his/her own opinion on every facet of exercising, and it can get a bit confusing when you’re bombarded by so many different ways to “supposedly” build muscle.
Do you do lots of high reps?
Lots of heavy weight?
Eat all of the things?
But there is one way that isn’t just “bro science,” but actually proven by science #DoYouEvenScience?
Back to the Basics
Whether you are a seasoned veteran or a newcomer to lifting, one of the best things you can do is figure out what works best for you.
I know, that sounds so hard to do, but if you’re new, getting a feel for a little bit of everthing is the only way to find what works best for your body and your lifestyle.
At the end of the day, the BEST program is the one that you can ACTUALLY STICK TO.
PRACTICE all of the compound lifts (squat, deadlift, and bench). These exercises are king, and provide you with the most “bang for your buck.”
And yeah, plenty of people don’t do these ever and make plenty of progress. If you’re one of those people, you’re not WRONG, it’s just not what you want (and that’s totally cool).
Make sure you are doing these properly before worrying about the small things
Time Under Tension
When it comes to hypertrophy (muscle building), there have been quite a few studies put out that might be against popular belief when it comes to building muscle.
A lot of people might say time under tension doesn’t matter, and that so long as you’re moving the weight, you will make the gains.
BUT, this is not at all an optimal way to build muscle.
A group of scientists found that when it comes to time under tension, in leg exercises, allowing for a 6 second up and 6 second down movement of the weight brought about more hypertrophy as compared to a 1 second up, 1 second down movement with the same exact weight.
So, why is this so important for us as gym enthusiasts, powerlifters, and bodybuilders?
There is absolutely nothing wrong with having fun in the gym, doing whatever exercises feel good to you. But if you are preparing for a certain event, making the most efficient choices with your gym time go a long way in pushing you the extra mile towards your goal.
Whether you focus on a high rep low weight, or a low rep high weight training concept (or hey, a combination of both), time under tension is extremely important no matter what style you implement!
Not to mention static holds—but that’s a whole other topic we will get into in another post!
No matter what, optimizing your time in every avenue of life is important for reaching your goals in an efficient way, especially if you are super busy, finding the best way to hit your goals is what we’re all about!