Increased time under tension workouts can optimize muscle growth. A great way to do this without jumping to tempo training is using the 1.5 rep method. This method can turn any workout into a time under tension workout – getting you more bang for your buck in the gym.
So, for this lovely Workout Wednesday we’ve got a great time under tension workout for you and, you guessed it, almost every exercise uses the 1.5 rep method.
Ready to sweat?
1.5 Rep Time Under Tension Workout
This workout will take about 20 minutes to complete. You’ll perform a total of 10 reps of each exercise (5 per side on single appendage exercises) with 45 seconds rest between each. After you complete a full round, rest for 45 seconds then start all over again. Four rounds completes the workout.
Are you ready?
1.5 Squats x10
Start by standing with your feet hip width apart.
Now, engage your core.
Next, stick your tush backwards as if you are about to sit in a chair. Keep your chest lifted as you descend and only go as low as you can while keeping your keeps planted and your chest lifted. If you were wearing a T-shirt with words on it, you should be able to read it.
Then, push through your feet to lift halfway up, then return to the bottom of your squat. From here, press through your feet to return to standing. No hip tucks at the top!
Congratulations! You’ve just done one, 1.5 rep!
**Repeat this for 10 reps, rest for 10 seconds, then move on to the next exercise.**
1.5 Pike Push-up x10
This is where you might really start to feel the effects of the time under tension workout.
For this exercise you’ll set up as if you’re going to do a regular push-up.
Next, walk your feet toward your hands so your body is in an upside down “V” position with most of your weight in your arms.
From this position, slowly lower your head toward the ground.
Once you reach the bottom of the rep, press up halfway, then lower back down to the base of the exercise.
From here, push up all the way to your original straight-armed position.
**Repeat this for 10 reps, rest for 10 seconds, then move on to the next exercise.**
1.5 Glute Bridge x10
Lay on your back with your knees bent and feet flat on the floor.
Take a deep breath to settle yourself, then brace your core by pulling your ribcage together and belly button to spine. Allow the natural curve of your back to maintain it’s position here. The idea is to support your spine, not flatten it!
Next, lift your hips toward the ceiling. Imagine your hips are lengthening toward your knees as you lift! Go as high as you can without arching your back.
And, you guessed it! Slowly lower your hips halfway down, then press up to the top of your bridge once more.
Finally, lower your hips back to the floor.
**Repeat this for 10 reps, rest for 10 seconds, then move on to the next exercise.**
Reaching Plank x10 Reaches
Remember when I said *almost* every exercise in this time under tension workout was a 1.5 rep? Well, these plank reaches are your break from the torture!
Put yourself in a plank position with your weight in your hands.
From here, reach your right arm forward, keeping your body lifted up and out of the right shoulder, hips remaining centered and still.
Return the right arm back to the plank position. This is one rep. Repeat with the opposite arm.
**Repeat this for a total of 10 reps, rest for 10 seconds, then move on to the next exercise.**
1.5 Split Squat x10 Total
To perform this exercise take about two steps away from a bench, couch, or other seat height surface then, rest the top of your right foot on the bench behind you.
Keeping your hips square and your chest lifted, bend your front knee slowly until you reach your maximum depth.
Then, grounding through the front heel, lift halfway up, then return to the bottom of the squat.
From there, press through the front heel to return to standing.
**Repeat this for 10 total reps, rest for 10 seconds, then rest for 45 seconds before repeating the circuit.**
And that’s it! Repeat this circuit four times and you will have complete today’s time under tension workout (and absolutely mastered the 1.5 rep method!)
What did you think? Would you try adding 1.5 reps into other workouts to increase your time under tension?
If you didn’t enjoy the 1.5 rep method, you can also turn any workout into a time under tension workout by using tempo training. But that’s a blog post for another day!
Want more workouts and training tips? Check out the blog every Tuesday and Wednesday! Until then, give these popular posts a read: Exceed Your Own Expectations: How to Use the Principle of Progression to Overcome Plateaus, Lucky Number Seven: A Full-Body Workout Routine, Training Tip Tuesday: Breathing Techniques for Workouts
