This type of workout is great to increase the time under tension however it should only be done for 3 weeks MAXIMUM since you are going beyond failure (adding negatives after your slow chin ups). In your first workout, aim for about 3-4 seconds on the negative part of the lift. However, you want to add intensity to your workout, so you decide to increase the time under tension. This article is only useful for those of you that already have a good strength base and want to bring up a lacking muscle group(s) by increasing the intensity of your training. Great… Thanks for the reply. Build up your strength until you can perform 3 sets of 8 repetitions with 8 second negatives. Why You Shouldn't Do Starting Strength As A Beginner . I have started calisthenics only 2 months back and I DO NOT do free weights at all. Also, I would never do this type of training in a caloric deficit.”. During TUT workouts, you lengthen each phase of … I read your “how to create illusion of wide shoulders”, and found out the three ways so as to increase the difficulty level – adding weights, time under tension and think bars (for chin ups). Thanks for the article Oscar. 2: Increase time-under-tension on each rep until you can do 15-20 reps with full control on your first set. Loved this article, I have been really confused on how to increase the level of difficulty in my regime. Here’s the way I would progress in calisthenics: 1: Increase reps until you get to about 20. By increasing it, you increase the intensity of your training and thereby place additional stress on the muscles. I would be obliged if you could post a reply to this. I sent out an email the 2nd september to all existing subscribers, but just send me your email through the contact page on the website and I’ll personally send you the guide. So my first question – In what sequence among the three tecniques mentioned above should I increase my difficulty (not only for back or chest, but for all the parts), so as to move on to the advanced exercises? Serge Nubret Pump Training: No Need to Lift Heavy to Gain Muscle, 68 Days of Massive Upper Body Muscle Gains, Jay Campbell On Optimizing Testosterone Levels and Reducing Gynecomastia, 12 Training and Diet Lessons for Skinny-Fat Guys, The 3 Most Important Exercises for a Skinny-Fat Guy, increase the time your muscles are under tension. Instead of trying to increase weight and/or repetitions, you increase the time your muscles are under tension (hence the name). For working out on back, according to your article, I do not need to do any other exercise apart from chin ups. But after a point I got confused as I stopped gaining much muscles and have no idea whatsoever on how to get more lean muscles. To do this, take about 50-60 % of your maximum repetitions – in this case that would be 8 chin ups. Just remember that progressing on this type of training is very demanding on you, both from a physical but also a mental point of view. Time under tension is basically how long time you spend on a repetition. Do You Suffer From Low Testosterone Symptoms? What do you suggest, is this any good, or should I focus only on chin ups (I know chin ups alone can give enormous back)? They work the same muscles so it will be very hard to do 3 sets with 30 sec rest between with 20 reps with 15 kg. Time under tension (TUT) refers to the amount of time a muscle is held under tension or strain during an exercise set. As you can see, this example was for chin ups. How to Build A V-Taper When Your Starting Proportions Are Terrible? I really appreciate how you react to your readers’ comments (in this case mine)! There’s no point in increasing it if you can barely do 5 chin ups with a regular time under tension. At this point, you should have trained for at least 2-3 weeks, and I recommend you to stop and return to your regular training routine. During chin ups, I lift myself up fast, and lower myself (negative part) in a controlled but not SLOW fashion. Required fields are marked *, Copyright © 2013-2020 SKINNY-FAT TRANSFORMATION, Oskar Faarkrog, All rights reserved. All I thought that so as to increase my level, I need to start working out on more difficult exercises like in back n shoulders (muscle ups and handstand pushups) etc. Let us know in the comments section. Use the time under tension technique (TUT) so you can get more out of your reps and grow your muscles by slowing down your reps to maximize the time your muscles spend under stress. Your email address will not be published. I promised him to get this done, so here it is. Whereas I was thinking, along with chin ups, will include pull ups and inclined pull ups with the same ‘time under tension’ strategy, and move till 20 reps on all (forming a superset) with 30 secs of rest between each exercise and 2-3 mins rest between each set. Once you have this number, add a few seconds so you’re doing about 6 seconds instead. Note: Throughout this article I used the chin up as an example; however the concept can be applied to any exercise. Recently, a reader asked me to write an article about “how fast” I perform my repetitions when I train. Just be prepared to eat a lot of food and get tons of sleep – this type of training requires you to prioritize recovery highly. Wow…that’s some great idea. Whereas I was thinking, along with chin ups, will include pull ups and inclined pull ups with the same ‘time under tension’ strategy, and move till 20 reps on all (forming a superset) with 30 secs of rest between each exercise and 2-3 mins rest between each set. Do one variation each workout. I like calisthenics because we have compound effect in terms of muscle groups (no isolation). As you can see in my PDF-Guide, I recommend you to get strong enough to perform 12-15 chin ups BEFORE you play around with time under tension. The goal here is to perform each repetition VERY slowly to increase the time under tension. Once you have a solid strength base, you are ready to increase the intensity of your training to bring up lacking muscle groups. But there is a lot of failure in that because I need more strength to perform these advanced exercises. Your email address will not be published. Also experiment with thick bars during this phase. Therefore, I recommend that you only do it 2-3 weeks at a time to bring up lacking muscle groups. This is great for growth IF you have already built a solid strength base. :). 3: Increase difficulty of exercises (pull ups to muscle ups, diamond push ups to handstand push ups) AND/OR Add weight to the basic exercises.