As I stepped through the door to leave the airport to enter a new country, an explosion of flash bulbs and unfamiliar shouts bombarded us. Everyone wanted to speak to the champ and get photos with him.

We are in Panama City, Panama. A country that loves boxing more than a Fat Kid loves Cake.

I am here helping to prepare 3-time World Heavyweight Champion, Michael Moorer for his bout against the undefeated Rich Boruff.

This fight is a critical step for MM as a victory on this Thursday will push him up the rankings setting up a CHAMPIONSHIP FIGHT!

On the plane ride over, I spent some time thinking, “What are the training principles that when neglected destroy progress but when implemented create massive change?”

I wanted to simplify the answer so that you could apply it easily and seamlessly into your current training plan.

So without further ado….drum roll please … Daadadadadadadadada

This month I will share with you THREE Championship Training Principles that you can inject into any training plan and reap massive rewards – Less fat, more muscle and greater strength!

These principles create the very core of every RESULTS-DRIVEN training plan.

It is my experience that any plan that neglects any of them will produce inferior change.

Today you will learn one of the most important and also the most misunderstood.

The KING T.U.T. Principle

T.U.T. refers to Time Under Tension or how long a muscle is working during a set.

In order to create physical change the set must last a certain amount of time.

In most cases, the TUT needs to last 40-70 seconds per set.

This does not mean that you look at a clock the whole set and then stop at a given number. It means that you must come to fatigue within that time frame. It must be CHALLENGING or there will no be no change.

One of the most common mistakes that I see in the gym is people training at the Speed of light. They pick up the weight and act as if they are being attacked by it.

And some look as if they caught on fire! I’m just sitting there waiting for them to stop, drop and roll.

Here’s the problem….They lift so quickly that momentum is created.

When this occurs then two factors arise:

1. There is greater stress on the joints and connective tissue which increases the risk of injury.
2. There is less tension on the muscle so there is less or no physical change.

Back in 2002, I did a bit of research on my own and began by going on the gym floor with a stopwatch.

I spent six hours timing the TUT of each set.

With over 300 measurements recorded, the average TUT per set was only 18 seconds!

18 seconds TUT will create an increase in strength but will cause very little if any noticeable change in fat loss or muscle gain.

How to Apply the KING T.U.T. Principle:

Ian King, an Australian strength coach first prescribed a TEMPO to each exercise. The Tempo refers to how many seconds that the weight is to be lowered (eccentric), paused (isometric) and lifted (concentric).

King first utilized a three number system.

For example, 311 refers to a 3 second lowering phase(eccentric), 1 second pause (isometric) and 1 second lifting phase (concentric).

Another popular system is the 4 number system.

The 4 number system indicates the following: 3110 refers to:

• 3 seconds lowering (eccentric) phase
• 1 second pause (isometric) at bottom of movement
• 1 second lifting (concentric) phase
• 0 second pause at the top of the movement

The tempo can vary greatly and there is a science to developing each protocol which is beyond the scope of this short e-mail.

To get you started try this chest and back workout:

Exercise	Sets	Reps	Tempo	Rest
A1. BB Bench Press	3	4-6	5050	90
A2. Seated Cable Rows	3	4-6	5050	90
B1. Incline DB Presses	4	10-12	3110	60
B2. One Arm DB Rows	4	10-12	3110	60
C1. Decline Cable Flyes	2	15-20	2010	30
C2. Rear Delt Lateral Raises	2	15-20	2010	30

One last thing: 40 – 70 seconds TUT is a strong guideline to adhere to but there are exceptions to every rule. For instance, the hamstrings are primarily fast twitch muscle fibers, thus, they require far heavier weights and fewer reps to be stimulated. A TUT of 20 – 40 seconds is most effective.

Slow twitch muscle groups on the other hand need a greater TUT to create change. The postural muscle s of the spine, rotator cuff and the soleus (located in the back of the lower leg) require 60 – 90 seconds TUT for best results.

O.K. One last thing and I’m serious this time. About a block down the street from my hotel is a gym. I went in to check it out yesterday and I saw a group of trainees going through a workout. One guy whom I will refer to as Spaghetti Arms was attempting to do a movement that resembled a bench press while the two others spotted him from each end of the bar.

Sphaghetti Arms lifted the bar off of the rack and DROPPED it and I mean DROPPED it on his chest ….bouncing it half way up where he then amazing pushed it up. He preceded to bounce and press 2 more reps.

This is not the first time I have seen this and I am certain that it will not be the last. Unfortunately this is more common than you would think so let me share with you some information to bring light to this disturbing situation.

Many people are not aware (trainers included) that lowering, lifting and pausing during a movement creates differing degrees of tension in the target muscle.

Let me give you the bottom line here:

The Eccentric or lowering phase of a movement creates the MOST (approximately 50% more) tension than the lifting (concentric) phase.

The isometric phase creates the second most tension on the muscle while the lifting phase generates the least tension.

Now you can see why the KING T.U.T. Principle produces RESULTS.

Begin applying it at once and you will be one step closer to physical achievement.

Stay Strong, Stay Focused!

 

Billy Beck III

P.S. Check Out Champion Training Principle II

“To be a Champion You Must Train Like a Champion.”
~ Muhammad Ali