T Nation

mTor Work Sets- 2 Sec Hold & End Holds

Hi CT,
For the mTor work sets in the Best Damn Program, you recommend to hold at stretch position for 2 sec between reps and for ALAP at end once hitting failure.

I was wondering, for exercises such as DB Lateral Raises and Seated Cable Rows, can I and is it more beneficial to hold at the peak tension point for instance, DB Lateral Raises, holding at top position for 2 secs between reps and for ALAP at end once hitting failure rather than the bottom? It just seems I get way more out of the sets muscle fatigue wise doing it this way. Thoughts?

Thanks for the help,
PK

Yes, lateral raises lend themselves more to peak contraction training. The hold at the top will not increase mTOR like a hold in a stretch position under load, but it can be effective for different reasons. I like to use them on lateral raises and rows.

Oh ok so should I utilise the stretch position or contraction position on exercises like lateral raises and rows for mTor sets?

If stretch position, for DB lateral raises, where is the the optimal stretch position?

Thanks again appreciate it,
PK

If you do mTOR sets the hold needs to be done when the target muscle is stretched an under load. It doesn’t well with regular laterai raises or rows because typically there is very little muscle tension in that positon on those exercises.

Right that makes sense, but why do you have seated cable rows doing mTor sets in the program.

If applying this to the best damn program, if a mTor set is using a peak contraction tension exercise, how should i do these sets, so if mTor is not effective what strategy should I use for the work set?

Thanks again,
PK

It’s not an mTOR set if the hold is anywhere but the stretch position. I’m not saying it’s ot effective, but that’s not the category this methods falls in.

On that movement, and lat pulldowns, it’s possible to do the hold in the stretch position. I still prefer to have the hold at the peak (but it’s not an mTOR set).

Great that’s all good. So for the Best Dam program, for mTor sets using exercises like DB lateral raises, could I substitute for a protocol that maximises peak contraction or should I stick to the mTor protocol?

And if yes, what would a peak contraction protocol as an example look like?

Thanks again
PK