So a few years back, when i first really became aware of this, it seemed simple. And very interesting. And it made sense.
But now i am not so sure.
So, (bear with me here…) what ARE the specific TUT numbers for:
I had them at around:
Pure Strength - 1-10secs
Hypertrophy - 40-60secs
Musc. Endurance - 60+
Now this seems simple, but then i started counting my tempo’s to find out MY TUT. I realised that my reps are fast, much faster than the “recognised hypertrophy optimum” which is something ridiclous like 3012 or something… this (to me) is like saying hypertrophy IS 8-12 reps… and done.
My rep tempo was more like 1001, or if i was really focusing on the negative 2101, DL and Squat have no/fast eccentric so thay come somewhere the same… maybe more for the conc. and conc. pause… so, 2012 for those exercises maybe.
The rep range i use which is best FOR ME is around 5-9 reps.
So, with my AVERAGE tempo - about 3 seconds, and my maximum rep range of 9, 3x9 = 27. I dont even reach the hypertrophy range!!
In fact, to reach the hypertrophy range in the standard 8 reps, you’d need a tempo of 5 seconds! But then i often have differing rep ranges in the same day, so for chest, 3 exercises: 4-6reps, 6-8reps, 8-10reps. To cover all my bases, inc strength AND hypertrophy.
Does this mean i am only getting any benefit muscle wise from my last exercise as that is the higher TUT?
The point is, where do you fall on the TUT scale, and is that where you would like to be?
What DO YOU think the real TUT scale is, because it sure as shit ain’t this one!
Do you (as i suspect) have a fast-ish rep speed, or do you do it slow on all 4 points? I’d hope not, being a fan of T-Nation we are all going to be exploding through the concentric to recruit as many motor units as possible!
But how slow do you do the Ecc, and what kind of pauses do you employ?
We all believe in TUT of course, (or do we?!) but tell me what your variables are and what you aim for as a rule.
Now, i know you ALL use varying tempo’s, reps, etc… but we all have a comfort zone which we drift back to eventually. So that is what i am looking for i guess your NORMAL, regular training zone, with the most focus on achieving the goal you most desire - be that more strength, mass etc…
I hope this post makes sense, i know i can be a bit “all over the place”…