Muscle Mayhem: Exploring the Clash of Volume Training and Time Under Tension

When it comes to hypertrophy training, the pursuit of muscle size and growth, two prominent methods have sparked an ongoing debate within the fitness community: volume training and "time under tension" training. Each approach has its fervent supporters and touted benefits. In this blog post, we will explore the arguments for and against these two concepts, backed by scientific studies, to help you make an informed decision on which approach aligns best with your goals.

I. Volume Training: Building Muscle Through Workload and Repetitions

Volume training is characterized by a high workload and an emphasis on the total number of repetitions performed during a training session. Advocates of volume training argue that this approach induces significant hypertrophic adaptations. Let's delve into three key arguments supporting volume training:

A study conducted by Schoenfeld et al. (2018) examined the effects of volume training on muscle hypertrophy. The researchers found that higher training volumes were associated with greater gains in muscle size compared to lower volume protocols. This study provides empirical evidence supporting the role of volume in stimulating hypertrophy.

Progressive Overload: Volume training aligns with the principle of progressive overload, wherein muscles adapt and grow larger in response to increased stress. By gradually increasing training volume over time, volume training provides a consistent stimulus for muscle growth, ensuring continued progress.

Metabolic Stress and Muscle Damage: The cumulative fatigue experienced during volume training leads to metabolic stress and muscle damage, two factors associated with hypertrophic responses. The increased production of metabolites and the activation of signaling pathways contribute to muscle growth, making volume training an effective strategy.

II. "Time Under Tension" Training: Maximizing Muscular Activation and Stimulus

"Time under tension" training focuses on prolonging the duration of each repetition, emphasizing muscle contraction and maximizing the time muscles spend under load. Proponents of this approach argue that it enhances muscle fiber recruitment and promotes significant hypertrophic adaptations. Here are three arguments supporting "time under tension" training:

A study by Burd et al. (2012) compared "time under tension" training with traditional resistance training. This study found prolonged muscle time under tension affects protein synthesis and recovery, highlighting the importance of not only exercise volume and but manipulating the eccentric loading of movement to provide more time under tension for a more fatiguing affect. Elevating fatigue provides an environment for the muscle to grow.

Muscle Fiber Recruitment: By extending the duration of each repetition, "time under tension" training maximizes muscle fiber recruitment and activation. This prolonged muscle engagement stimulates greater mechanical tension and metabolic stress, facilitating muscle growth.

Mind-Muscle Connection and Muscle Quality: "Time under tension" training emphasizes the mind-muscle connection, requiring conscious control and focus on the targeted muscles during each repetition. This heightened awareness enhances muscle activation, quality of contraction, and ultimately, hypertrophic responses.

III. Conclusion: Finding the Optimal Approach

In the debate between volume training and "time under tension" training, it is crucial to recognize that these approaches are not mutually exclusive. Neither study above compared volume to “time under tension”, so that makes it hard to say which is better than the other. However, a balanced approach that integrates elements from both methods may yield the best results. Periodization, which involves alternating phases of high volume and "time under tension" training, can optimize muscle growth and prevent plateaus.

Ultimately, the most effective hypertrophy training approach varies based on individual factors such as training experience, genetics, and recovery capacity. It is essential to experiment, monitor progress, and listen to your body to determine which method works best for you.

Remember, consistency, progressive overload, proper nutrition, and adequate recovery are key factors for success in any hypertrophy training program. Embrace the approach that aligns with your goals, preferences, and individual response to training stimuli.

Citations:

Burd NA, Andrews RJ, West DW, Little JP, Cochran AJ, Hector AJ, Cashaback JG, Gibala MJ, Potvin JR, Baker SK, Phillips SM. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012 Jan 15;590(2):351-62. doi: 10.1113/jphysiol.2011.221200. Epub 2011 Nov 21. PMID: 22106173; PMCID: PMC3285070.

Schoenfeld BJ, Contreras B, Krieger J, Grgic J, Delcastillo K, Belliard R, Alto A. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Med Sci Sports Exerc. 2019 Jan;51(1):94-103. doi: 10.1249/MSS.0000000000001764. PMID: 30153194; PMCID: PMC6303131.