Extended Tension

Training
Time Based Hypertrophy Training

Elitefts.com

Time Based
Hypertrophy
Training
Phase 1
by Dave Tate

This is the program I used that helped

add 4.8 pounds of lean body mass in
four weeks. There are several factors
that lead to this gain. Rather than
making this a full blown article filled
with a bunch of stuff most of you
could care less about, I have decided
to write this as I would like to read it.

1 EXTENDED TENSION TRAINING

Have you ever noticed that when you

read training information you generally
just skim the article for what you are
looking for or what interests you? Most
of the article you just breeze over or you
might go back and read later. What you
are left reading turns out to be nothing
more than a bunch of bullet points.
So, I will keep this section easy and
light, and in a bulleted format. If you
have any questions about any of these,
please send them to me on our Q&A at:
http://asp.elitefts.com/qa/default.
asp?a=ask
I will do my best to answer as many
as I can. They will be posted in the article
discussion section of the Q&A.

The Factors
There are several reasons for this
rapid gain. I feel some are due to the
program while others may not be. As
with all training, the result is always an
accumulation of all factors. Here are
some of my thoughts about the program
and the results that transpired. These are
presented in no particular order.
I feel that the training before any
phase is responsible for setting up the
results of the current program. It is
important to note the following time line.

7.26.06 marked the end of an

Yes, we have
all read this a
million times,
and Im not a fan
of prescribing
rep speed as
far as counting
the eccentric
and concentric
phases.

extreme diet phase that started

in February. I dropped close to
10 percent body fat and around
40 pounds in this time. More
importantly to note is that the last six
weeks of the diet were very low carb
(under 50 per day) with calories in
the low 2000s. While this is great for
cutting body fat, it also sets the body
up for great muscle gains once the
diet gets back to normal.

7.26.06-8.21.06 my training
was light and without any real focus.
I did all training sessions but did not

push it on any one thing. This worked

out to be a great de-loading period.
Also during this time, I ate everything
I could see. I did not have any rules
and basically ate like a pig, with the
average calories falling around 7000
or more per day. Because of this, I
shot up from a lean weight of 256 lbs
to 281 lbs in a very short time. My
body fat went from 9 percent to close
to 14 percent, and I suffered a loss of
lean body mass from 240 lbs to 237
lbs. While this was not a good idea, I
do think it set up a great platform to
work from. This gave my body time to
recover and my mind a chance to get
away for some time.

8.21.06 I began the process of

getting things back in line. I still ate
like a pig but made sure I always took
in 400 grams of protein per day. The
rest did not matter. This is also the
time when I began the program I am
presenting here.
I feel that this is important to note
because I went from a depleted state to a
relaxed, over fed, and fully recovered state
before this began. This alone would have a
big effect on adding lean body mass, but I
also feel the program was a huge part of it.

This program is based on the time

that the muscle is under tension. Yes, we
have all read this a million times, and Im
not a fan of prescribing rep speed as far
as counting the eccentric and concentric
phases. However, I do know and have
read many times that max hypertrophy
happens between the 3040 second mark
(this is the average based on what I have
seen, and this of course will be specific
to the individual, movement, and body
parts being trained). I wanted to look at
another way. Instead of letting the rep
speed dictate the time, I wanted to let the
time dictate the rep speed.

If the weight felt too light, I would

change the tempo while doing the
EXTENDED TENSION TRAINING 2

I wanted to add
movements that
had a low injury
risk (I suffered
many small
injuries over the
past six months).

set. For example, if at 10 seconds I

knew 30 seconds would be easy, I
would slow the speed down and flex
harder trying to only leave one rep left
in me when the time ended.

If the weight was too heavy, I would

then use partials, rest pauses, negatives,
static holds, or whatever else hit me to
make sure I made the desired time.

The program was set up for a one

week intro and then a three week wave.
The intro week was for 30 second
sets with the only goal being to find a
weight that would be hard to do in 30
seconds while keeping the reps in the
810 range. Rep speed did not matter;
it was just a matter of finding what
weight and what tempo would need to
be used to make the 30 second mark.

After this was established, the same

weight would be used for the entire
three week phase (the intro week does
not count in the three week phase).
The phase began at 30 seconds and
increased by five seconds each week.

Rest periods were also tracked. I

have always done this on feel (except
3 EXTENDED TENSION TRAINING

for dynamic effort training). You will

see these rest periods listed in the
program.

The movements selected for this

program were based on several factors.

I wanted to add movements that

had a low injury risk (I suffered
many small injuries over the past six
months).

I wanted movements where the rep

speed could be controlled.

Since both of my pecs have been

torn, my arms have learned to
take over on most barbell pressing
movements, making it very hard to get
any chest work with these movements.
To combat this, dumbbells replaced
these movements.

Belt squats replaced regular squats

to keep the load off the spine. I
was unsure at the beginning of the
program how taxing it would be and
wanted to set myself up for the best
recovery option while still working the
same pattern.

Shoulder work was maximized by

using three different shoulder exercises
from different angles. The shoulders
were also worked indirectly from the
chest and back work. Shoulders are a
huge problem for me, and I decided
to take an aggressive approach to see
what would happen.

A pre- or post-session was added

two times per week and included one
set each of external shoulder rotations,
wood choppers, kettlebell swings,
reverse hypers, and sledge hammer
holds. This was designed to keep the
movements patterns in balance. This
work was not taxing in any way.

A pre- or post-session was added

two times per week and included one
set each of external shoulder rotations,
wood choppers, kettlebell swings,
reverse hypers, and sledge hammer
holds. This was designed to keep the
movements patterns in balance. This
work was not taxing in any way.
2006 Elite Fitness Systems. All Rights Reserved.

Extended Tension Training Phase 1

Key: rest pause (RP) negatives (N) slow (S) partials (P) static iso (I)
The movement break down per day was as follows:
Day 1 Sunday
Chest (flat movement, incline movement, fly movement), biceps (one unsupported movement and one supported
movement), triceps (one flushing recovery movement), and abs.
Date

Date
Date
A
Flat DB Presses
Time
Weight
Time
Weight
T ime

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

Rest interval

1:30

1:45 2:00

Incline DB Presses

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

Rest interval

1:30

1:45 2:00

Magnum Fly

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

Rest interval

1:30

1:45 2:00

DB Curls

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

Rest interval

1:30

1:45 2:00

Weight

EXTENDED TENSION TRAINING 4

Extended Tension Training Phase 1

Day 1 Continued

Date

Date
Date
Time
Weight
Time
Weight
T ime
E
Machine Curls

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

Rest interval

1:30

1:45 2:00

Push-Downs

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

rest interval

1:30

1:45 2:00

Pull-Down Abs

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

Rest interval

1:30

1:45 2:00

5 EXTENDED TENSION TRAINING

Weight

Extended Tension Training Phase 1

Key: rest pause (RP) negatives (N) slow (S) partials (P) static iso (I)

Day 2 Wednesday
Back (one vertical pull with body to bar, one vertical pull with bar to body, and one horizontal pull), triceps (one
press movement and one extension movement), biceps (one flushing recovery movement), and calves (straight leg
movement)
Date

Date
Date
A
Chins - Wide Grip
Time
Weight
Time
Weight
T ime

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

Rest interval

1:30

1:45 2:00

Lat Pull-Downs

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

Rest interval

1:30

1:45 2:00

Chest Supported Rows

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

Rest interval

1:30

1:45 2:00

DB Extension

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

Rest interval

1:30

1:45 2:00

Weight

EXTENDED TENSION TRAINING 6

Extended Tension Training Phase 1

Day 2 Continued

Date

Date
Date
Time
Weight
Time
Weight
T ime
E
Close Grip BB P-Ups

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

Rest interval

1:30

1:45 2:00

Barbell Curls

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

rest interval

1:30

1:45 2:00

Standing Calf Raise

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

Rest interval

1:30

1:45 2:00

7 EXTENDED TENSION TRAINING

Weight

Extended Tension Training Phase 1

Key: rest pause (RP) negatives (N) slow (S) partials (P) static iso (I)

Day 3 Thursday
Shoulders (one front pulling movement, one side pulling movement, and one rear pull movement), traps (one high
pulling movement and one shrug movement), and abs.
Date

Date
Date
A
DB Front Raises
Time
Weight
Time
Weight
T ime

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

Rest interval

1:30

1:45 2:00

DB Side Raises

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

Rest interval

1:30

1:45 2:00

Machine Rear Delt

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

Rest interval

1:30

1:45 2:00

Face Pulls

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

Rest interval

1:30

1:45 2:00

Weight

EXTENDED TENSION TRAINING 8

Extended Tension Training Phase 1

Day 3 Continued

Date

Date
Date
E
Barbell Shrugs
Time
Weight
Time
Weight
T ime

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

Rest interval

1:30

1:45 2:00

Barbell Curls

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

rest interval

1:30

1:45 2:00

Leg Raises

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

Rest interval

1:30

1:45 2:00

9 EXTENDED TENSION TRAINING

Weight

Extended Tension Training Phase 1

Key: rest pause (RP) negatives (N) slow (S) partials (P) static iso (I)
Cardio was added four times per week for 30 minutes per session to keep fat gain minimal and for recovery.
Day 4 Saturday
Legs (one non-spine loaded squat movement, one pressing movement, one extension movement, one hip knee
hamstring movement, one knee hamstring movement), lower back (one supported back extension movement), and
calves (one bent knee movement).
Date

Date
Date
A
Belt Squats
Time
Weight
Time
Weight
T ime

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

Rest interval

1:30

1:45 2:00

Leg Presses

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

Rest interval

1:30

1:45 2:00

Leg Extensions

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

Rest interval

1:30

1:45 2:00

GHR

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

Rest interval

1:30

1:45 2:00

Weight

EXTENDED TENSION TRAINING 10

Extended Tension Training Phase 1

Day 4 Continued

Date

Date
Date
E
Leg Curls
Time
Weight
Time
Weight
T ime

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

Rest interval

1:30

1:45 2:00

45 Degree Back Raise

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

rest interval

1:30

1:45 2:00

Seated Calf Raise

Warm ups

Time set

30sec

35sec 40sec

Time set

30sec

35sec 40sec

Blast set

30sec

35sec 40sec

Rest interval

1:30

1:45 2:00

11 EXTENDED TENSION TRAINING

Weight