Go into any gym, and see what is being done.
Routine.
People have their routine. Most are just spinning their wheels, making progress slowly if at all.
Most are scared to ever do something crazy like an iron marathon, or even up the volume slightly.
Upping The Volume
Now to get bigger and stronger you’ll need to do more volume.
Common methodology says to add more reps.
I’m suggesting do something different:
Don’t add more reps,that’s too normal,instead add A TON of time under tension.
I’m not suggesting you do tempo’d out lifting. 4 seconds lower,pause 2,4 up,pause 1. No, not at all.
Leave that primarily for the bodybuilding magazines.
So how to dramatically increase your time under tension?
One word; Holds.
Holds
This is isometric work 101.
It could be against an immovable object, but yielding style(holding a weight) is far easier to track.
Is your grip lagging? If so make sure the bar (preferably an axle/fat bar) spends a lot of time in your hands.
Holding a weight at lockout for time is the simplest way, although you could add movement ala farmers walks.
This method can be done with any muscle group.
I’m partial to using it with shoulders. In fact just last night I did 1 arm axle snatches and held the weight for 30 seconds at lockout. (I used an interval timer, and alternated hands, 5 sets of 30 seconds each hand)
5 x 30 seconds is only 2:30 of tension each side. Easy right?
Not so much, generally our sets and reps don’t equal much time under tension at all.
You’d be surprised the difference in work when you do holds.
It’s quite straight forward, and is an instant intensity multiplier.
Remember it can done with any bodypart, and any movement.
Bench holds for time? I’ve done it, in fact it’s how I first passed 275.
Deadlift holds? Check.
Chin up holds and hangs? Check and check.
Hand and thigh lift and holds are brutal.
Olympic lifts held at the top? Oh yeah, and this applies to EVERY variation.
Remember this can be used for any bodypart or movement.
You’ll quickly see how little work you’ve actually been doing.
Get intense, add some volume,and get jacked!
-J