During the compound movements we have focused on achieving a certain TUT. (TUT is the time a muscle remains under tension during a set, i.e 10 reps of squats with a 2 second eccentric (muscle lengthening) and 2 sec concentric (shortening) phase would mean 40 sec total TUT).
For a relatively low price, a pull-up bar (that can fit on the door frame) and a set of resistance bands can be a game changer. (EDIT, instead of a pull-up bar for the door I would always favour a standalone pull-up frame, if you have the space. This has the added benefit of versatility, such as being usable for dips and can handle a lot more weight through it).
As we speak the world is facing a crisis that we’ve not seen before. Necessary social distancing and curbing of free movement has led to massive restrictions on our lifestyles.
For sure the gym being shut is ‘small-fry’ in the big scheme of things BUT it is still important to many (both for physical and mental well being).
Therefore we are now forced to train from home. Without the vast array of costly gym equipment how do we get a decent workout?
For those at an advanced stage of training and looking to add muscle, forced reps can be an appropriate tool. These keep sustained muscular tension past the point you couldn’t usually continue. Thereby increasing time-under-tension (TUT) and maximising muscle fibre recruitment.
Muscle building requires both an intensity (proximity to failure at a given % of 1RM (1 rep max)) and a volume component (Schoenfeld 2017). Muscle can be built across a wide range of reps but they will need to be at a sufficiently challenging load to provide the appropriate stimulus. The correct ‘balance’ of volume and intensity/load is where Myo-reps can be effectively deployed.
During the compound movements we have focused on achieving a certain TUT. (TUT is the time a muscle remains under tension during a set, i.e 10 reps of squats with a 2 second eccentric (muscle lengthening) and 2 sec concentric (shortening) phase would mean 40 sec total TUT).
For a relatively low price, a pull-up bar (that can fit on the door frame) and a set of resistance bands can be a game changer. (EDIT, instead of a pull-up bar for the door I would always favour a standalone pull-up frame, if you have the space. This has the added benefit of versatility, such as being usable for dips and can handle a lot more weight through it).
As we speak the world is facing a crisis that we’ve not seen before. Necessary social distancing and curbing of free movement has led to massive restrictions on our lifestyles.
For sure the gym being shut is ‘small-fry’ in the big scheme of things BUT it is still important to many (both for physical and mental well being).
Therefore we are now forced to train from home. Without the vast array of costly gym equipment how do we get a decent workout?
For those at an advanced stage of training and looking to add muscle, forced reps can be an appropriate tool. These keep sustained muscular tension past the point you couldn’t usually continue. Thereby increasing time-under-tension (TUT) and maximising muscle fibre recruitment.
Muscle building requires both an intensity (proximity to failure at a given % of 1RM (1 rep max)) and a volume component (Schoenfeld 2017). Muscle can be built across a wide range of reps but they will need to be at a sufficiently challenging load to provide the appropriate stimulus. The correct ‘balance’ of volume and intensity/load is where Myo-reps can be effectively deployed.