Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Steroids Info & Hardcore => Topic started by: ergo on March 28, 2015, 04:53:25 PM
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When PM a question I answer. I prefer all to read. These are my protocols.
Same Pharm Var as you. 12/60 count tubs. Just started yesterday 30mg morning 30mg evening. That can be a solid 4 months run if I like. You see my body? AP product. Sometimes I flirt with Vermodje and Pharmacom. I paid the same as you for the Var. 40mg will work real well. Don't believe you need 80-100mg you do not. If you can wean off of test or just a very low dose when the time is right for you and use NPP or NP, Mast, Tren and Var with hgh no Insulin. You will look very very crisp especially if you can handle EQ also. When you are ready to get yoked lower test and drop insulin take an AI add the above drugs and have patience as you cut.... That is how you look stunning.
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I was a HIT guy for years, are you not picking up injuries?, I train with moderate everything and more sets these days, I still see HIT as optimal for me , I just got sick of missing months if training with tears and joint issues.
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I have always trained extremely hard but just to much volume and to often. I trained quads today and did just 3 working sets. I'm editing my video's and will post those 3 sets. When training HIT as when training period you must chose the most efficient exercise and that is not the squat nor the dead lift or the bent over barbell row or even the bench press.
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I do not believe in pre exhaustion or giant sets etc... straight intense sets using a variable change on each set so that each set can stand on its own as being the one that produced the most hypertrophy. Long rest periods between sets this ensures maximization of intensity for that set.
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In that pic above I did not touch a free weight for 18 months. All machine work using High Intensity. I had to show everyone to STFU about becoming weaker and stabilization blah fucking blah. After 18 months I walked in my gym got on an a Sorinex olympic bench and banged 415 for a single. I have this on video!!!! My skeletal structure was shaky but I was at or above my max with no practice!!!!!!!
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A repetition is just a unit of time that we assign to a 3 part phase. The positive the static and the negative. Muscle does not know what a rep is. Muscle only knows the duration of stress that it is under. It is this TUT time under tension that creates the stimulation or the hypertrophy you are after! It should not take you year after year slogging away using a stuttered approach creating this tension. A stuttered approach requires high volume for slow growth that is why most perform 12-20 sets per group. You are not Branch Warren. What I'm writing may be hard to swallow non the less this is master training material whether you like it or not.....
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The drugs I take today are the same drugs I have always took and I did not closely look like I do now and I was competing. I'm past the half century mark... It was my ability to understand and conceptualize a better way to train. I train HIT but I use a form of HIT that involves 3-5 sets that incorporate a variable change on each subsequent set that enables that set to stand on it's own and quite possible surpass my first set effort. Do not underestimate what I am talking about! If it was all drugs then you would look better then me as I'm a hard gainer. Classic ectomorph 6'0" tall with long limbs and small joints.
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A repetition is just a unit of time that we assign to a 3 part phase. The positive the static and the negative. Muscle does not know what a rep is. Muscle only knows the duration of stress that it is under. It is this TUT time under tension that creates the stimulation or the hypertrophy you are after! It should not take you year after year slogging away using a stuttered approach creating this tension. A stuttered approach requires high volume for slow growth that is why most perform 12-20 sets per group. You are not Branch Warren. What I'm writing may be hard to swallow non the less this is master training material whether you like it or not.....
Can you explain how to effectively do a TUT set? Is it just not lettig the weight rest at any point of the lift (and not locking out or doing full range of motion? Im an endomorph who feels high volume Gironda style workouts make me look the best but i am always wantig to try new ways
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Hello I read your most recent post that you said AP body. And sometimes you flirt with vermodje and pharmacom. Do different labs make a significant difference if dosing is similar?
I use arlrussia as it is literally 3x cheaper than alphapharma so I can buy a lot of different compounds and run them at pretty high dosages. Have you heard of them? I've had good results 4,400 testosterone running 750mg of their test... And at $23 a vial that's an amazing value for me
If dosing is correct, and you have to know this from experience with pharm grade as to what results to expect, then it makes no difference what the lab calls itself. There could be a difference in purity. The results should be the results. I'm not familiar with arlrussia and I will run a check for you. If you find a reputable lab that is inexpensive fine. The cost that low makes me wonder as a very good quality product can demand more. It could just be arlrussia wants extreme volume sales. I can only speak on what I know....
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Can you explain how to effectively do a TUT set? Is it just not lettig the weight rest at any point of the lift (and not locking out or doing full range of motion? Im an endomorph who feels high volume Gironda style workouts make me look the best but i am always wantig to try new ways
That body in the pic above was developed in this manner. I made more gains in 2 years then ever before and this is at a time where I trained just as you do currently and was resolved to the fact that free weights was "the way" watch some of my video's particularly some of my earlier ones YouTube ryan ergo for my channel. There is more to it but in a nutshell this is it. That body was trained in this fashion...
Muscle does not know what exercise you are doing. Muscle does not know if you're using a barbell, cable, cement block etc. Muscle can and will only respond to stress that is created and directed toward stimulating the muscle into responding. With the goal being hypertrophy. Bodybuilders accomplish this stress through a series of repetitions that are performed during a set. Muscle does not know about repetitions. The standard repetition is a stutter approach to creating stress on the muscle. A stutter approach is not the best approach. A more prolonged type of TUT (time under tension) is preferred to damage the muscle. If you watch the average trainer perform their set the stuttered TUT will be for that set (8-12 reps) would average a stuttered 12-20 seconds total. This is why the average trainer must do 12-20 sets to have any effect on positive results. This is a very haphazard way to train and will only delay your growth.You must find a machine that will deliver a constant tension throughout your set during both the positive and negative phases. You must train as heavily as possible while still allowing yourself to maintain a constant TUT for a minimum of 45 seconds to 2 minutes per set. Slow the reps down. Muscle does not know reps. Muscle only knows that you are delivering a new kind of constant stress that it cannot get a reprieve from as it does with a stuttered approach. It must, must activate deeper muscle fibers to compensate for this new approach. Often as little as 4-6 reps can destroy the muscle from the TUT it takes to complete the 4-6 reps. If you can go beyond 4-6 reps, do so. The lactic acid and pump will be incredibly painful. You must endure the pain and keep going to complete muscle failure. Your pain threshold will improve and so will your strength and so thus will the gains in new muscle size. Seek out the best machines at your gym for this method. These machines must give you a constant stress throughout the positive phase at a minimum. Most well designed machines can at least do this. If you can find a machine that delivers a constant stress for the negative also, do so. In other words it drives you back into the tension mode upon reversing the movement. This is an optimal machine.
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Hello I read your most recent post that you said AP body. And sometimes you flirt with vermodje and pharmacom. Do different labs make a significant difference if dosing is similar?
I use arlrussia as it is literally 3x cheaper than alphapharma so I can buy a lot of different compounds and run them at pretty high dosages. Have you heard of them? I've had good results 4,400 testosterone running 750mg of their test... And at $23 a vial that's an amazing value for me
If dosing is correct, and you have to know this from experience with pharm grade as to what results to expect, then it makes no difference what the lab calls itself. There could be a difference in purity. The results should be the results. I'm not familiar with arlrussia and I will run a check for you. If you find a reputable lab that is inexpensive fine. The cost that low makes me wonder as a very good quality product can demand more. It could just be arlrussia wants extreme volume sales. I can only speak on what I know....
I'm checking as we speak on arl.
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In before Basil plugs his biceponator...
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That body in the pic above was developed in this manner. I made more gains in 2 years then ever before and this is at a time where I trained just as you do currently and was resolved to the fact that free weights was "the way" watch some of my video's particularly some of my earlier ones YouTube ryan ergo for my channel. There is more to it but in a nutshell this is it. That body was trained in this fashion...
Muscle does not know what exercise you are doing. Muscle does not know if you're using a barbell, cable, cement block etc. Muscle can and will only respond to stress that is created and directed toward stimulating the muscle into responding. With the goal being hypertrophy. Bodybuilders accomplish this stress through a series of repetitions that are performed during a set. Muscle does not know about repetitions. The standard repetition is a stutter approach to creating stress on the muscle. A stutter approach is not the best approach. A more prolonged type of TUT (time under tension) is preferred to damage the muscle. If you watch the average trainer perform their set the stuttered TUT will be for that set (8-12 reps) would average a stuttered 12-20 seconds total. This is why the average trainer must do 12-20 sets to have any effect on positive results. This is a very haphazard way to train and will only delay your growth.You must find a machine that will deliver a constant tension throughout your set during both the positive and negative phases. You must train as heavily as possible while still allowing yourself to maintain a constant TUT for a minimum of 45 seconds to 2 minutes per set. Slow the reps down. Muscle does not know reps. Muscle only knows that you are delivering a new kind of constant stress that it cannot get a reprieve from as it does with a stuttered approach. It must, must activate deeper muscle fibers to compensate for this new approach. Often as little as 4-6 reps can destroy the muscle from the TUT it takes to complete the 4-6 reps. If you can go beyond 4-6 reps, do so. The lactic acid and pump will be incredibly painful. You must endure the pain and keep going to complete muscle failure. Your pain threshold will improve and so will your strength and so thus will the gains in new muscle size. Seek out the best machines at your gym for this method. These machines must give you a constant stress throughout the positive phase at a minimum. Most well designed machines can at least do this. If you can find a machine that delivers a constant stress for the negative also, do so. In other words it drives you back into the tension mode upon reversing the movement. This is an optimal machine.
Thanks man i will definitely try this out. I am growing tired of my GVT style lifts. Do you ever change it up for a few weeks with different reps, time, etc? Or do you always just focus on TUT and slowly increasing the weight over time?
Also, how many sets per machine do you typically do?
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fuck im glad your posting again ergo, used to loved reading your stuff back when you posted on gh15 board
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Thanks man i will definitely try this out. I am growing tired of my GVT style lifts. Do you ever change it up for a few weeks with different reps, time, etc? Or do you always just focus on TUT and slowly increasing the weight over time?
Also, how many sets per machine do you typically do?
I'm going put the 3 video's of total Quad training up i just finished. I will discuss on YouTube what you are seeing on each set and why. Give me an hour.
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fuck im glad your posting again ergo, used to loved reading your stuff back when you posted on gh15 board
Thank you and you're welcome. I notice I'm bringing out a lot of lurkers here as I was and that is good for this site. Thanks
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Thank you and you're welcome. I notice I'm bringing out a lot of lurkers here as I was and that is good for this site. Thanks
yeah brother stopped posting over there, sick of the 18 year old know alls. here is my new home now.
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yeah brother stopped posting over there, sick of the 18 year old know alls. here is my new home now.
oh yeah, because this place is so mature and all, hahaha, did you even spend some time here before saying that???
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Is that drug dealer still around and posting ?
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oh yeah, because this place is so mature and all, hahaha, did you even spend some time here before saying that???
lol...
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Awesome post.. Would love to know your exact training routine day-to-day.
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Awesome post.. Would love to know your exact training routine day-to-day.
Thank you! watch some of my training videos on YouTube. I post daily training the real deal as it happens 475 video's over a 3 year period. Search ryan ergo for my channel ask me questions right there about what you are seeing if you want..
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oh yeah, because this place is so mature and all, hahaha, did you even spend some time here before saying that???
Haha actually yeah your right
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Haha actually yeah your right
But... It's a lot of fun.
Welcome, enjoy!
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ergo,
1. Can You write from Your experience any general advices for people in 18-25 years old about diet, training, AAS which can help to avoid big mistakes? ;)
2. What's Your opinion about high Test doses? I mean 750mg+ week with AI.
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But... It's a lot of fun.
Welcome, enjoy!
Thank you brother!
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I've seen your youtube videos when looking for other ppl doing sets on some machines I use and I noticed you also use a very slow candence and great control
nice to see proof that lower volume, high TUT on machines builds sick legs, and your gym looks ridiculous too (you're the guy with a massive gym, right?)
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That body in the pic above was developed in this manner. I made more gains in 2 years then ever before and this is at a time where I trained just as you do currently and was resolved to the fact that free weights was "the way" watch some of my video's particularly some of my earlier ones YouTube ryan ergo for my channel. There is more to it but in a nutshell this is it. That body was trained in this fashion...
Muscle does not know what exercise you are doing. Muscle does not know if you're using a barbell, cable, cement block etc. Muscle can and will only respond to stress that is created and directed toward stimulating the muscle into responding. With the goal being hypertrophy. Bodybuilders accomplish this stress through a series of repetitions that are performed during a set. Muscle does not know about repetitions. The standard repetition is a stutter approach to creating stress on the muscle. A stutter approach is not the best approach. A more prolonged type of TUT (time under tension) is preferred to damage the muscle. If you watch the average trainer perform their set the stuttered TUT will be for that set (8-12 reps) would average a stuttered 12-20 seconds total. This is why the average trainer must do 12-20 sets to have any effect on positive results. This is a very haphazard way to train and will only delay your growth.You must find a machine that will deliver a constant tension throughout your set during both the positive and negative phases. You must train as heavily as possible while still allowing yourself to maintain a constant TUT for a minimum of 45 seconds to 2 minutes per set. Slow the reps down. Muscle does not know reps. Muscle only knows that you are delivering a new kind of constant stress that it cannot get a reprieve from as it does with a stuttered approach. It must, must activate deeper muscle fibers to compensate for this new approach. Often as little as 4-6 reps can destroy the muscle from the TUT it takes to complete the 4-6 reps. If you can go beyond 4-6 reps, do so. The lactic acid and pump will be incredibly painful. You must endure the pain and keep going to complete muscle failure. Your pain threshold will improve and so will your strength and so thus will the gains in new muscle size. Seek out the best machines at your gym for this method. These machines must give you a constant stress throughout the positive phase at a minimum. Most well designed machines can at least do this. If you can find a machine that delivers a constant stress for the negative also, do so. In other words it drives you back into the tension mode upon reversing the movement. This is an optimal machine.
This is some interesting stuff. I read another article recently extolling the virtues of continuous TUT for about 60 seconds per set. If done right, it is excruciating. Unfortunately, I don't have any machines in my home gym, only free weight stuff, but I am defo gonna try to incorporate more of this one minute TUT stuff.
OP looks incredible.
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I've seen your youtube videos when looking for other ppl doing sets on some machines I use and I noticed you also use a very slow candence and great control
nice to see proof that lower volume, high TUT on machines builds sick legs, and your gym looks ridiculous too (you're the guy with a massive gym, right?)
Thanks yes it is me. I perform a type of Hit that incorporates 2-5 sets depending on the muscle group. 1 of those sets at a minimum will be performed using a longer TUT as the main variable. Not every set. On my leg video's just posted you will see me doing a set of 30 reps mid range partials. Most will just see a high rep set, but what what you must understand that what your seeing in a longer TUT. Repetition is a unit of time or a duration. I controlled my depth ROM and my rep speed as necessary to guide me into the 30 mark which was at 50 seconds of continuous TUT. That was my second set here that I employed greater TUT through repetition duration.
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If you watch my leg training vid'e you will see 2 types of variables that incorporate this increased TUT. The 2nd set 30 rep mid range partials and my final set of controlled negative with a pause in the hole until failure and then several rapid as I wanted 8 reps of tension and could not maintain past 4 slowly and still pushed faster till failure.
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Ergo I've got a lot of love for you bro. Could you make this your log/general musings thread please.
What do you think of low dose I.e. 2.5 or 5 mg superdrol for female bbs. Online gurus are saying it has fhe same androgenic effect as var but is much more anabolic
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Ergo I've got a lot of love for you bro. Could you make this your log/general musings thread please.
What do you think of low dose I.e. 2.5 or 5 mg superdrol for female bbs. Online gurus are saying it has fhe same androgenic effect as var but is much more anabolic
Var, winni, 20mg test sub Q using insulin syringe. No experience with superdrol on females. Would try what I listed 1st. I would try the test before the winni if off season which I assume as with SD.
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Thanks yes it is me. I perform a type of Hit that incorporates 2-5 sets depending on the muscle group. 1 of those sets at a minimum will be performed using a longer TUT as the main variable. Not every set. On my leg video's just posted you will see me doing a set of 30 reps mid range partials. Most will just see a high rep set, but what what you must understand that what your seeing in a longer TUT. Repetition is a unit of time or a duration. I controlled my depth ROM and my rep speed as necessary to guide me into the 30 mark which was at 50 seconds of continuous TUT. That was my second set here that I employed greater TUT through repetition duration.
Pretty much the kind of training I've gravitated to over the last few years, my legs always responded to low volume but my joints cant take much squatting anymore. I use TUT as a metric as 'reps' can be pretty meaningless unless theyre standardized
today I did a single work set of 8 slow, paused olympic squats (TUT about 50 seconds) then 2 sets of 10 on my hammer leg press each with a 60 sec TUT, then one backdown set of 20 with a 2 min TUT
Since I had my hip scoped last year I restrict my free weights to just one work set to reduce the injury risk as much as possible.. even lifting with perfect form the squat is just more dangerous as I get older :-\
EDIT - question , do you ever use a faster cadence for a set and lift like a 'bro'? I've noticed my 'bro rep' strength really hasn't changed much even through I'm much stronger with paused slow reps. I guess Dr Squat was right that training HIT makes you slow lol
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Pretty much the kind of training I've gravitated to over the last few years, my legs always responded to low volume but my joints cant take much squatting anymore. I use TUT as a metric as 'reps' can be pretty meaningless unless theyre standardized
today I did a single work set of 8 slow, paused olympic squats (TUT about 50 seconds) then 2 sets of 10 on my hammer leg press each with a 60 sec TUT, then one backdown set of 20 with a 2 min TUT
Since I had my hip scoped last year I restrict my free weights to just one work set to reduce the injury risk as much as possible.. even lifting with perfect form the squat is just more dangerous as I get older :-\
EDIT - question , do you ever use a faster cadence for a set and lift like a 'bro'? I've noticed my 'bro rep' strength really hasn't changed much even through I'm much stronger with paused slow reps. I guess Dr Squat was right that training HIT makes you slow lol
Yes I do. YouTube ryan ergo and watch my 30 rep mid range partial set on a just recent leg press video.
The way you are training now is very intelligent. I have not squatted in 20 years after blowing out 3 disc severely. Put me out for 15 months. Squats are the worse exercise ever and not necessary. Trust me.
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when doing tut
how many seconds up and down do you use as a guide, ?
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A repetition is just a unit of time that we assign to a 3 part phase. The positive the static and the negative. Muscle does not know what a rep is. Muscle only knows the duration of stress that it is under. It is this TUT time under tension that creates the stimulation or the hypertrophy you are after! It should not take you year after year slogging away using a stuttered approach creating this tension. A stuttered approach requires high volume for slow growth that is why most perform 12-20 sets per group. You are not Branch Warren. What I'm writing may be hard to swallow non the less this is master training material whether you like it or not.....
interesting how HIT attracts the same type of people, kind of like born again christians, this is the only true way!
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interesting how HIT attracts the same type of people, kind of like born again christians, this is the only true way!
I dont think he does HIT. Hes more concerned with TUT
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And i think hes been doing it for some years now.
so not really a fad born again cristian kind of reaction.
more like ive been doing this for years and ive been constantly growing, thus this lifting technique works.
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interesting how HIT attracts the same type of people, kind of like born again christians, this is the only true way!
Yes and they preach all the time about Arthur Jones,Mentzer,Yates... i mean if it works for them fine but i agree with BigRo they sort of push it down peoples throats. Never mind that lots of champions did fine without HIT.
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Low reps never really worked for my legs. I always use High reps for legs and never do below 15-20 reps. I aim for 20 every set though. Don't squat anymore either I just the hack machine or squat machine, lunges, leg press, single leg press on the avenger leg press machine, and extensions. I always aim for 5 sets of 20 for each exercise so I'll be doing 500 reps total and focus on TUT on the extensions and leg press. My legs have responded greatly to this method.
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Low reps never really worked for my legs. I always use High reps for legs and never do below 15-20 reps. I aim for 20 every set though. Don't squat anymore either I just the hack machine or squat machine, lunges, leg press, single leg press on the avenger leg press machine, and extensions. I always aim for 5 sets of 20 for each exercise so I'll be doing 500 reps total and focus on TUT on the extensions and leg press. My legs have responded greatly to this method.
^yes i like higher reps for legs. I never go below 10. Mostly 15 reps. I still like squats but i also agree with ergo that you do not need to squat. Leg press i like too. sounds like you got a good workout going Kev.
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^yes i like higher reps for legs. I never go below 10. Mostly 15 reps. I still like squats but i also agree with ergo that you do not need to squat. Leg press i like too. sounds like you got a good workout going Kev.
Yes for YEARS (All 4 years of highschool and half a year into college) I was doing HEAVY squats 5 sets of 5 or 10 sets of 5,5,5,3,3,3,1,1,1 etc. and my legs did infact get VERY strong, my squat went from like 225 (I have extremely scrawny legs and tiny calves) max to 450 max in a matter of 2 years when my coach for football would force us to bench, squat, and deadlift everyday, but my legs never grew no matter how strong they got. As soon as I quit squatting and switched my leg training to higher reps and more sets with lower weight, they exploded in size and there is much more muscle separation now. The pump is unreal when I finish leg training and I know for sure they're not as strong as they used to be but they are for sure a lot bigger.
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interesting how HIT attracts the same type of people, kind of like born again christians, this is the only true way!
I did about 6 months of HIIT style training and started to really feel bone-deep tired and the gains stopped and the soreness DOMS never went away. Over the last 2 weeks, I've gone back to more "standard" bb-style training and feel much better. I will probably go back and forth, but I am clearly not on enough juice to recover properly from that kind of volume over the long haul.
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HIT works, I put loads of size on training that way... Plenty of ways to crack an egg tho, and remember one thing fellas, take drugs out of the equation and you could train the most scientific way imaginable and you would gain next to nothing
So despite what the heavy duty posse claim, you can gain just as much muscle training lighter, doing multiple sets, not even training to failure..
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interesting how HIT attracts the same type of people, kind of like born again christians, this is the only true way!
I don't train HIT. I train 3-8 sets per group and I'm to wiped out to go on. I don't care how you train. I trained 12-25 sets for 20 + years. Couldn't do it anymore after 50 had to change. Best thing I ever did was up intensity and lower my volume. The HIT community do not like me because I modified HIT to suit my own training.
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I use HIT when i want to change things up and lift heavy. Typically i train in the 10-20 rep range.
My legs always responded better to reps. 20 rep squats for 5 sets did more for me than low reps. For some reason my quads and hams respond great to high reps and moderate volume.
I actually train a lot like ergo, low volume and high intensity. I never do less than 6 reps.
8)
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HIT works, I put loads of size on training that way... Plenty of ways to crack an egg tho, and remember one thing fellas, take drugs out of the equation and you could train the most scientific way imaginable and you would gain next to nothing
So despite what the heavy duty posse claim, you can gain just as much muscle training lighter, doing multiple sets, not even training to failure..
This... ala Bill Pearl. Infact he even said in a book that Jones was trying to persuade him and even sent his pull over machine to Pearl,,, Bill pearl wrote he did quite well without Nautilus or Heavy Duty. Not putting down his machines in any way but a lot of this mentality came from A Jones. Point is to say this is the only way to train is ridiculous. I refer to Jones while this is where all this Mythology started. How many HIT trainers were Mr O ?
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So TUT with machines is you basically never let the load rest on the machine, u always hVe the weight controlled?
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^^^I'm not sure if you're not supposed to lock out, but on leg day I never lock out doing presses. I'll do leg press and go up slowly but never lock out at the top so I always have tension on my quads I feel as if this way will work my legs a lot more and I can for sure feel it after my set is over.
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I don't train HIT. I train 3-8 sets per group and I'm to wiped out to go on. I don't care how you train. I trained 12-25 sets for 20 + years. Couldn't do it anymore after 50 had to change. Best thing I ever did was up intensity and lower my volume. The HIT community do not like me because I modified HIT to suit my own training.
well thats not very nice is it ;)
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well thats not very nice is it ;)
That's as mean as I get lol...
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That body in the pic above was developed in this manner. I made more gains in 2 years then ever before and this is at a time where I trained just as you do currently and was resolved to the fact that free weights was "the way" watch some of my video's particularly some of my earlier ones YouTube ryan ergo for my channel. There is more to it but in a nutshell this is it. That body was trained in this fashion...
Muscle does not know what exercise you are doing. Muscle does not know if you're using a barbell, cable, cement block etc. Muscle can and will only respond to stress that is created and directed toward stimulating the muscle into responding. With the goal being hypertrophy. Bodybuilders accomplish this stress through a series of repetitions that are performed during a set. Muscle does not know about repetitions. The standard repetition is a stutter approach to creating stress on the muscle. A stutter approach is not the best approach. A more prolonged type of TUT (time under tension) is preferred to damage the muscle. If you watch the average trainer perform their set the stuttered TUT will be for that set (8-12 reps) would average a stuttered 12-20 seconds total. This is why the average trainer must do 12-20 sets to have any effect on positive results. This is a very haphazard way to train and will only delay your growth.You must find a machine that will deliver a constant tension throughout your set during both the positive and negative phases. You must train as heavily as possible while still allowing yourself to maintain a constant TUT for a minimum of 45 seconds to 2 minutes per set. Slow the reps down. Muscle does not know reps. Muscle only knows that you are delivering a new kind of constant stress that it cannot get a reprieve from as it does with a stuttered approach. It must, must activate deeper muscle fibers to compensate for this new approach. Often as little as 4-6 reps can destroy the muscle from the TUT it takes to complete the 4-6 reps. If you can go beyond 4-6 reps, do so. The lactic acid and pump will be incredibly painful. You must endure the pain and keep going to complete muscle failure. Your pain threshold will improve and so will your strength and so thus will the gains in new muscle size. Seek out the best machines at your gym for this method. These machines must give you a constant stress throughout the positive phase at a minimum. Most well designed machines can at least do this. If you can find a machine that delivers a constant stress for the negative also, do so. In other words it drives you back into the tension mode upon reversing the movement. This is an optimal machine.
If you recommend a TUT of at least 45 seconds and even up to two minutes are you suggesting to always keep the reps high, 20+ or more? To get a TUT with less than 10 reps you are getting into Super Slow territory and hasn't SS pretty much been discredited useful only in the beginning stages of rehab with very fragile patients? SS does cause a lot of burn and pain but that in and of itself is not an indication potential hypertrophy stimulation. Besides, when I tried it I just felt the muscles just don't work that way. Moving so slow. Even Arthur Jones recommended at bit of pre stretch or bounce at the beginning of the concentric phase. He believed it recruited more fibers and generated more contractile force. Sort of like when you swing a baseball bat. You don't just swing and pivot like when a door closes but you throw out your hips first to get that pre stretch in your hips, pecs, shoulders and all the other muscles involved in swinging. So if you are doing a bench press just as it is about to touch the chest you do a slight bounce (not bouncing off your chest) and then press up without throwing the weight. It's like the difference between a jab which is all arms and a knockout punch where the hips precede the punch.
Would you count partials/burns at the end of a set or static holds as part of the TUT?
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The first thing you must do is understand what a perfect rep is. You must choose the right compound movement that can best replicate a perfect rep. This is primarily accomplished with machines. Both plate loaded and stacks. Efficiency versus energy expenditure. Many variables effect TUT. Rest pauses, mid range partials. A rep is just a unit of time that we assign to a three part phase of movement. Positive, static and the negative. Super slow is out as you must sacrifice to much intensity due to loss of shear resistance decrease. I know nothing is really explained here. My training is a Variable form of HIT requiring multiple sets...