How To Put On Lean Body Mass

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Are you a hard gainer or an athlete looking to put on some lean mass in the off-season?

Or perhaps you’re just someone looking to gain some lean body mass to keep yourself fit. No matter who you are, it’s important to use hypertrophy methods when working out.

Keep reading after the video to learn more about:

  • TUT
  • How to achieve TUT

What does that mean?

This means you are training with an external load (weights), and that you are training each set until your muscles fatigue.

With that in mind, we now have to look at time-under-tension (TUT), which means the amount of time your muscles resist weight during a specific set.

Time Under Tension (TUT):

  • 0 seconds to 20 seconds = Strength
  • 20 seconds to 40 seconds = Strength/Hypertrophy
  • 40 seconds to 70 seconds = Hypertrophy

So now that we know the desired training effect (i.e., lean mass gains), we need to change the stimulus enough to create the correct dose response.

If we are looking to use hypertrophy methods to increase lean body mass (LBM), then we need to make sure our TUT for the given set falls somewhere between 40 and 70 seconds.

⚠️  Are you ready to improve endurance and have a faster recovery time?
Be sure you are consuming BCAAs throughout your entire workout!

How Do We Achieve a TUT of 40 seconds to 70 seconds?

In order to create hypertrophy, we need to overload the eccentric phase using lower loads.

In the video, I go over both the concentric phase (shortening) of the lift as well as the eccentric phase (lengthening) of the lift.

Upon proper execution, you’ll likely experience a completely different training effect (immediate) than what you are used to.

While I certainly recommend varying your training between both strength and hypertrophy methods. If your goal is lean body mass (LBM), then adjust your training accordingly to favor the latter.

Remember, losing fat and/or gaining lean muscle takes time. So be patient. Stay consistent. Progressively overload the muscles and you will undoubtedly reap the benefits from this protocol.

If you want to discover challenging workouts that will give you great results, check out my training guides, such as HIIT MAX™, Real Mass, or Weights for Women. These are programs designed to keep you going and the results coming.

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