Extended Tension Training Time Based Hypertrophy Training Elitefts.com Time Based Hypertrophy Training Phase 1 by Dave Tate This is the program I used that helped add 4.8 pounds of lean body mass in four weeks. There are several factors that lead to this gain. Rather than making this a full blown article filled with a bunch of stuff most of you could care less about, I have decided to write this as I would like to read it. 1 EXTENDED TENSION TRAINING Have you ever noticed that when you read training information you generally just skim the article for what you are looking for or what interests you? Most of the article you just breeze over or you might go back and read later. What you are left reading turns out to be nothing more than a bunch of bullet points. So, I will keep this section easy and light, and in a bulleted format. If you have any questions about any of these, please send them to me on our Q&A at: http://asp.elitefts.com/qa/default. asp?a=ask I will do my best to answer as many as I can. They will be posted in the article discussion section of the Q&A. The Factors There are several reasons for this rapid gain. I feel some are due to the program while others may not be. As with all training, the result is always an accumulation of all factors. Here are some of my thoughts about the program and the results that transpired. These are presented in no particular order. I feel that the training before any phase is responsible for setting up the results of the current program. It is important to note the following time line. 7.26.06 marked the end of an Yes, we have all read this a million times, and I’m not a fan of prescribing rep speed as far as counting the eccentric and concentric phases. extreme diet phase that started in February. I dropped close to 10 percent body fat and around 40 pounds in this time. More importantly to note is that the last six weeks of the diet were very low carb (under 50 per day) with calories in the low 2000s. While this is great for cutting body fat, it also sets the body up for great muscle gains once the diet gets back to normal. 7.26.06-8.21.06 my training was light and without any real focus. I did all training sessions but did not push it on any one thing. This worked out to be a great de-loading period. Also during this time, I ate everything I could see. I did not have any rules and basically ate like a pig, with the average calories falling around 7000 or more per day. Because of this, I shot up from a lean weight of 256 lbs to 281 lbs in a very short time. My body fat went from 9 percent to close to 14 percent, and I suffered a loss of lean body mass from 240 lbs to 237 lbs. While this was not a good idea, I do think it set up a great platform to work from. This gave my body time to recover and my mind a chance to get away for some time. 8.21.06 I began the process of getting things back in line. I still ate like a pig but made sure I always took in 400 grams of protein per day. The rest did not matter. This is also the time when I began the program I am presenting here. I feel that this is important to note because I went from a depleted state to a relaxed, over fed, and fully recovered state before this began. This alone would have a big effect on adding lean body mass, but I also feel the program was a huge part of it. This program is based on the time that the muscle is under tension. Yes, we have all read this a million times, and I’m not a fan of prescribing rep speed as far as counting the eccentric and concentric phases. However, I do know and have read many times that max hypertrophy happens between the 30–40 second mark (this is the average based on what I have seen, and this of course will be specific to the individual, movement, and body parts being trained). I wanted to look at another way. Instead of letting the rep speed dictate the time, I wanted to let the time dictate the rep speed. • If the weight felt too light, I would change the tempo while doing the EXTENDED TENSION TRAINING 2 I wanted to add movements that had a low injury risk (I suffered many small injuries over the past six months). set. For example, if at 10 seconds I knew 30 seconds would be easy, I would slow the speed down and flex harder trying to only leave one rep left in me when the time ended. • If the weight was too heavy, I would then use partials, rest pauses, negatives, static holds, or whatever else hit me to make sure I made the desired time. • The program was set up for a one week intro and then a three week wave. The intro week was for 30 second sets with the only goal being to find a weight that would be hard to do in 30 seconds while keeping the reps in the 8–10 range. Rep speed did not matter; it was just a matter of finding what weight and what tempo would need to be used to make the 30 second mark. • After this was established, the same weight would be used for the entire three week phase (the intro week does not count in the three week phase). The phase began at 30 seconds and increased by five seconds each week. • Rest periods were also tracked. I have always done this on feel (except 3 EXTENDED TENSION TRAINING for dynamic effort training). You will see these rest periods listed in the program. The movements selected for this program were based on several factors. • I wanted to add movements that had a low injury risk (I suffered many small injuries over the past six months). • I wanted movements where the rep speed could be controlled. • Since both of my pecs have been torn, my arms have learned to take over on most barbell pressing movements, making it very hard to get any chest work with these movements. To combat this, dumbbells replaced these movements. • Belt squats replaced regular squats to keep the load off the spine. I was unsure at the beginning of the program how taxing it would be and wanted to set myself up for the best recovery option while still working the same pattern. • Shoulder work was maximized by using three different shoulder exercises from different angles. The shoulders were also worked indirectly from the chest and back work. Shoulders are a huge problem for me, and I decided to take an aggressive approach to see what would happen. • A pre- or post-session was added two times per week and included one set each of external shoulder rotations, wood choppers, kettlebell swings, reverse hypers, and sledge hammer holds. This was designed to keep the movements patterns in balance. This work was not taxing in any way. • A pre- or post-session was added two times per week and included one set each of external shoulder rotations, wood choppers, kettlebell swings, reverse hypers, and sledge hammer holds. This was designed to keep the movements patterns in balance. This work was not taxing in any way. ©2006 Elite Fitness Systems. All Rights Reserved. Extended Tension Training Phase 1 Key: rest pause (RP) negatives (N) slow (S) partials (P) static iso (I) The movement break down per day was as follows: Day 1 Sunday Chest (flat movement, incline movement, fly movement), biceps (one unsupported movement and one supported movement), triceps (one flushing recovery movement), and abs. Date Date Date A Flat DB Presses Time Weight Time Weight Time Weight Warm ups B Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec Rest interval 1:30 1:452:00 Incline DB Presses Warm ups C Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec Rest interval 1:30 1:452:00 Magnum Fly Warm ups D Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec Rest interval 1:30 1:452:00 DB Curls Warm ups Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec Rest interval 1:30 1:452:00 EXTENDED TENSION TRAINING 4 Extended Tension Training Phase 1 Day 1 Continued Date Date Date Time Weight Time Weight Time E Machine Curls Warm ups F Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec Rest interval 1:30 1:452:00 Push-Downs Warm ups G Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec rest interval 1:30 1:452:00 Pull-Down Abs Warm ups Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec Rest interval 1:30 1:452:00 5 EXTENDED TENSION TRAINING Weight Extended Tension Training Phase 1 Key: rest pause (RP) negatives (N) slow (S) partials (P) static iso (I) Day 2 Wednesday Back (one vertical pull with body to bar, one vertical pull with bar to body, and one horizontal pull), triceps (one press movement and one extension movement), biceps (one flushing recovery movement), and calves (straight leg movement) Date Date Date A Chins - Wide Grip Time Weight Time Weight Time Weight Warm ups B Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec Rest interval 1:30 1:452:00 Lat Pull-Downs Warm ups C Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec Rest interval 1:30 1:452:00 Chest Supported Rows Warm ups D Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec Rest interval 1:30 1:452:00 DB Extension Warm ups Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec Rest interval 1:30 1:452:00 EXTENDED TENSION TRAINING 6 Extended Tension Training Phase 1 Day 2 Continued Date Date Date Time Weight Time Weight Time E Close Grip BB P-Ups Warm ups F Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec Rest interval 1:30 1:452:00 Barbell Curls Warm ups G Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec rest interval 1:30 1:452:00 Standing Calf Raise Warm ups Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec Rest interval 1:30 1:452:00 7 EXTENDED TENSION TRAINING Weight Extended Tension Training Phase 1 Key: rest pause (RP) negatives (N) slow (S) partials (P) static iso (I) Day 3 Thursday Shoulders (one front pulling movement, one side pulling movement, and one rear pull movement), traps (one high pulling movement and one shrug movement), and abs. Date Date Date A DB Front Raises Time Weight Time Weight Time Weight Warm ups B Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec Rest interval 1:30 1:452:00 DB Side Raises Warm ups C Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec Rest interval 1:30 1:452:00 Machine Rear Delt Warm ups D Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec Rest interval 1:30 1:452:00 Face Pulls Warm ups Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec Rest interval 1:30 1:452:00 EXTENDED TENSION TRAINING 8 Extended Tension Training Phase 1 Day 3 Continued Date Date Date E Barbell Shrugs Time Weight Time Weight Time Warm ups F Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec Rest interval 1:30 1:452:00 Barbell Curls Warm ups G Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec rest interval 1:30 1:452:00 Leg Raises Warm ups Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec Rest interval 1:30 1:452:00 9 EXTENDED TENSION TRAINING Weight Extended Tension Training Phase 1 Key: rest pause (RP) negatives (N) slow (S) partials (P) static iso (I) Cardio was added four times per week for 30 minutes per session to keep fat gain minimal and for recovery. Day 4 Saturday Legs (one non-spine loaded squat movement, one pressing movement, one extension movement, one hip knee hamstring movement, one knee hamstring movement), lower back (one supported back extension movement), and calves (one bent knee movement). Date Date Date A Belt Squats Time Weight Time Weight Time Weight Warm ups B Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec Rest interval 1:30 1:452:00 Leg Presses Warm ups C Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec Rest interval 1:30 1:452:00 Leg Extensions Warm ups D Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec Rest interval 1:30 1:452:00 GHR Warm ups Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec Rest interval 1:30 1:452:00 EXTENDED TENSION TRAINING 10 Extended Tension Training Phase 1 Day 4 Continued Date Date Date E Leg Curls Time Weight Time Weight Time Warm ups F Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec Rest interval 1:30 1:452:00 45 Degree Back Raise Warm ups G Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec rest interval 1:30 1:452:00 Seated Calf Raise Warm ups Time set 30sec 35sec40sec Time set 30sec 35sec40sec Blast set 30sec 35sec40sec Rest interval 1:30 1:452:00 11 EXTENDED TENSION TRAINING Weight
