Bodybuilding: Is Time-Under-Tension Important for Muscle Growth?

The term "Time-under-tension" (TUT) is really hot in the bodybuilding, athletic consulting, and fitness industries. It refers to the amount of time per rep (or set, or exercise, or workout) that the muscle is under tension. For example, if an athlete takes 4 seconds to perform a biceps curl, it is said that the TUT was 4 seconds. If someone performs 100 repetitions, then the workout TUT was 6 minutes and 40 seconds.

Many people want to know, "What is the best TUT for growth?"

A really good question, but unfortunately, you will not find any peer-reviewed research on the optimal time under tension. All TUT claims are merely anecdotal and have simply been promoted by popular strength coaches, leading to this belief. At present, no one, not even the most experienced exercise physiologist truly can prove what is the optimal TUT for growth, let alone prove the exact mechanism that controls muscle hypertrophy. Is it training to failure, an optimal TUT, an optimal resistance, or a specific number of reps that gives you the greatest muscle growth from training?

Unfortunately, none of the TUT schemes, nor any other bodybuilding method, has been proven to be more effective than others in a research setting. Muscle growth is merely an adaptation to the correct intensity and volume of work. Your muscle responds to the demand (training) by adapting (growing) so that the next time you ask your muscle to lift that same weight, it will have an easier time doing so. Almost all programs will work, and that is why anyone and everyone can write training articles, provided it has some common sense behind.

However, having said all that, strength coaches, bodybuilders, and researchers are obviously on the right track with TUT philosophies. Muscle tension is undoubtedly one of the most important factors in muscle growth. After all, if you train too lightly and with too many reps, your body will adapt by increasing endurance properties...and muscle growth may actually be the last thing your body will do in preparation for the next training session. Basically, this is why endurance exercise doesn't cause growth. Muscle doesn't need to get bigger to have better endurance.

Using extremely heavy weights that allow only 1-2 repetitions per set or performing a few explosive repetitions may not provide enough tension for muscle growth. Therefore, if muscle mass is your goal, sets lasting only 5-10 seconds are probably not going to be optimal for gains. On the other hand, you don't want to go too light, because performing 100 reps with the 5 lb dumbbells is not likely to prove effective either, even though this represents a huge TUT.

DO YOUR MUSCLES EVEN DIFFERENTIATE BETWEEN TUT & REPS?

The answer is probably no, your muscles don't distinguish between time under tension or the number of reps. Muscles simply respond to the demands imposed on the body. If the exercise demands the muscle to grow bigger in preparation for the next session, then that is what will happen, regardless of exercise choice.

The fact is that a lot of guys go in the gym, lift hard, and get big without giving the slightest thought to TUT. General recommendations for "hypertrophy training" are 8-12 reps per set, with multiple sets per exercise, and multiple exercises per body part. The debate over the best training program is endless. What is the optimal training frequency? How often should you train a body part?

The number of training questions is infinite, as the precise knowledge is limited, despite the success of top-level bodybuilders and athletes. The lack of uncertainty regarding TUT and almost all training parameters gives good anecdotal evidence that people should constantly be varying their programs (after 3-4 weeks or when gains begin to slow down or disappear). Don't get hung up on one specific TUT. You can get growth on sets shorter and longer than just one specific time period.

So, there are no scientific conclusions, only theories. You are better off seeking research that shows significant muscle growth with a certain number of reps, and then extrapolate a TUT...because you will find very little, if any, science that controls the speed of repetition. However, even repetition data is scarce.

On a related note, you must remember not to look at TUT as an isolated factor in growth...You can train in the perfect rep range with the perfect intensity, but if you neglect adequate nutrition (i.e. a calorie surplus), then you can forget about growing. In contrast, if you eat 5000kcal a day, you will grow no matter how you train. Same with rest...you shouldn't neglect it.

In closing, think of muscle growth this way...does the construction worker worry about "Time under tension"? NO! He simply carries as many bricks as he can handle. Then next week, after he has grown bigger and stronger, he carries more bricks...week in and week out...plus he eats big. According to Men's Health consultant Michael Mejia, "The bottom line is that there is TONS of great information out there, but often we make this stuff out to be rocket science when it really isn't."

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men?s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

What Is The NO Supplement? Should I use Nitric Oxide Supplement For Bodybuilding?

NO is the chemical symbol for Nitric Oxide, it is a gas essential to ?signaling molecules.? Specifically, it properly controls blood circulation as well as regulate the functions of the stomach, brain, liver and lungs. Additionally, it is also responsible for controlling blood pressure. Significantly to men, nitric oxide helps in the dilation of the blood vessels for the occurrence of ?penile erection.?

It is said that Nitric Oxide is a helpful bodybuilding supplement. A bodybuilding supplement is responsible for muscle build-up as well as elimination of unwanted fats.

A heightened blood flow is the essential aspect of nitric oxide that is why it is important to most bodybuilders. They are benefited by the following:

- Nitric Oxide improves blood flow which makes way for nutrients to be properly delivered to the muscle cells. As a result, there is proper growth of muscles during ?adaptation and recovery stage.? - Nitric Oxide reduces potential inflammation in the body. By which, muscles are protected to tremendous stress.

Other health-related benefits of Nitric Oxide include:

- It protects an individual from the possibility of heart problems since NO aids in the protection of blood vessels.

- It aids in the proper control of platelet functioning.

- It reduces ?artery plaque.?

- It helps in the lowering of cholesterol.

There are different types of Nitric Oxide supplements available in the market.

1. MRI NO2

This type of Nitric Oxide supplement is noted as an important innovation in bodybuilding supplement. MRI NO2 is said to create a continuing ?muscle pump.?

2. BSN Nitrix

It is a non-hormonal supplement which does not contribute harm from hormonal imbalance. Its primary function is to boost nitric oxide levels in the body so that a heightened blood flow will be obtained.

There are three necessary nutrients which can be found on BSN Nitrix such as Phosphoplex, L-Citrulline, and Nicotinamide Adenine Dinucleotide or NAD.

3. Pinnacle NoX2

The important ingredients of A-AKG and A-KIC make the said product efficient to lengthen ?muscle pumps,? enlarge and revitalize muscles.

It is said that Pinnacle NoX2 is the same as MRI NO2. The only difference is with the cost of the product. The latter is more expensive.

4. Syntrax Nitrous

This type of Nitric Oxide bodybuilding supplement is a powder supplement which makes it easy to digest. The arginine ingredient mixed with malic acid makes Syntrax Nitrous effective for proper secretion of insulin, efficient pumping of muscles, production of energy and most importantly muscle recovery.

The use of the above-mentioned samples of Nitric Oxide bodybuilding supplement must first be consulted with your trainer. The need for a supplement varies from one person to another. There are possible side effects which can be encountered with the use of such products containing Nitric Oxide such as:

- High NO dosage causes diarrhea and vomiting.

- Frequent headaches.

Aside from Nitric Oxide supplements, you can obtain natural sources of the said chemical compound with food substances containing L-arginine such as meats, fish, milk products and grains.

The use of bodybuilding supplements has its own specific advantages and disadvantages. To obtain optimum result it is recommended that you take in supplements in its recommended dosage.

A bodybuilder?s physique will not be obtained with supplements alone, you need to undergo serious training, be keen with your diet and most importantly get enough rest.

For more great information and resources check out Body Building Routines and Supplements here. Check out our Free Body Building Routines Guide

Are Exercise Home Gyms Worth The Investment?

These days working out is a priority for many people, and it is a fantastic habit to start. Not only can exercising help keep us in shape, workouts are great for our overall health also, including both head and heart. People who exercise regularly are less likely to suffer from heart conditions and depression, so investing in exercise home gyms might be about the best investment we ever make.

Many of us are gym members, and while this can be a great way to meet other exercisers, working out in a public fitness centre can have its disadvantages. Many of us will try to attend before or after work, the same time that everybody else has time to exercise, and so getting a shot on your favorite gym machine can prove frustratingly time consuming. Some of us, especially beginners, are uncomfortable exercising in front of others, or simply would rather get down to it, without the distraction of other people. For these reasons, purchasing a home workout gym can be a great move.

There is lots of different home exercise equipment available for private gyms depending on your requirements. If you want to increase your cardio fitness with exercises, or lose weight, then a treadmill or other cardio machine is a good idea. A weight training machine, or a collection of free weights, is essential for a good all-round workout - even if you are trying to lose weight, as the more muscle you build, the more calories you can burn while exercising. There are many options in terms of home gym strength training systems; try to find one that offers options for exercises targeting all the main muscle groups. This way you are ensuring the best workout you can.

If you are committed to getting fit, a home exercise gym is a great investment. No more queuing for your favorite machine - you can workout in your own home, any time you please.

For more information, visit: http://www.best-home-gyms.com/

Kevin Urban is the editor at http://www.best-home-gyms.com, a site featuring reviews on the best home gyms for your workouts.