Did you figure this out and a no equipment strength workout

Last week you discovered that I wasn’t perfect. Mistakes happen when you try new ways of training. Were you able to guess what the mistake was?

When your aim is to put muscle on, you want a time under tension of 30-70 seconds. That is what most experts are saying and research backs it. So with the isometric workouts, the goal was to hold for a maximum of 60 seconds. But I was comparing apples with oranges.

When you do a normal rep, how much time is spent at the weakest angle? Tough to say, because it depends on the speed of the rep. For argument’s sake, let’s say one third or 33% of the time. Do you see where I’m going with this?

If your normal set for hypertrophy lasts 30-70 sec, an isometric set should last 10-23 secs. If you are like me, you like numbers that are easy to remember. So our hold time will be 10-20 seconds. More than that and it would be considered endurance. Less will be strength. Does it make sense?

Now, the workout is very much strength. I haven’t gotten to 10 seconds yet on any of my holds. And I’m trying. The table row and push up are done with straight legs. And my quads are parallel with the floor on the squat.

1-arm table row = 5 sec

1-arm push up = 4 sec

1-leg squat = 8 sec

This is a great home strength workout. And the best part is that you need noequipment at all. Just your dining table.

Give it a try and let me know what you think. Because I would really like to get your feedback.