Time under tension
When i first came to Bodybuilding Warehouse as a sponsored athlete, I mentioned the different styles of training that I do and the first routine included a pre-exhaust method on shoulders. Following on from this i thought it would be a good idea to provide an example of how I do time under tension on shoulders.
For me, time under tension can be a fundamental way to grow the muscles and when I train negative this incorporates time under tension, as does half of the motion. The reason I always include negative training is because I find this training style a great way to consistently build both strength and muscle growth.
For me and a lot of my clients, I have found the key to maximum growth is variation. As you will see from my first post, I don’t just do standard training and it changes weekly. Although plyometric training maybe ideal for MMA, I am also concerned about what I look like visually so that one day I can turn back to bodybuilding. This is why my training routine favours bodybuilding methods.
Time Under Tension Shoulders
Note: Rest times vary from 30 seconds to 1 minute, favouring the shorter period
Warm up: 5 mins Cross Trainer
Dumbbell Shoulder Press or Rack Shoulder Press: 3 Sets of 10 reps
Double arm side raises: 3 Sets of 10 reps
Double arm front raises: 3 Sets of 10 reps:
EZ front raises: 3 sets of 10 reps
Dumbbell Reverse Flyes: 3 Sets of 10 reps:
Barbell Shrugs with 2 second hold at the top: 3 Sets of 10 reps:
By Jason Law