Thread: TOT & reps. This doesn't add up.

I experimented with timing my reps (4-6) range. If I go as heavy as I can for 4-6 reps, the TOT is terrible! If I drop the weight, I can slow everything down and get the recomended TOT (that I've seen suggested on here). So which is it? 4-6 reps as heavy as you can go (terrible TOT), or drop the weight and increase the TOT? I lift for size & maintenance when cutting so I mostly lift heavy. Thanks.

I agree that both are important. You can also perform a slower negative with fairly heavy weights to increase time under tension while keeping intensity pretty high.

You can also accumulate a higher total time under tension over several sets by using weights that are heavy, but doing several sets; for example, performing 8 sets of 3 repetitions with your 5-6RM. I've used that set-rep scheme with good success in the past, but I included lower intensity lifting in the same program as well.

You must also remember that there might be an "optimal" range for hypertrophy in terms of TUT, but that doesn't mean you can't stimulate growth with more or less. The strength gains you reap from training heavier will allow you to use more resistance within the optimal TUT range anyway, so you must consider this benefit.