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).
HOW TO TRAIN EFFECTIVELY WITHOUT THE GYM PART 2
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).
INTENSIFICATION METHODS – FORCED REPS
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.
EFFECTIVE TRAINING FOR THE TIME POOR-MYO REPS
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.