The Slow Rep Double Down

Dustin Myers

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If you are familiar at all with my training style, then you know that I love incorporating bodyweight exercises.  I utilize them regularly in high volume sets to build endurance and muscular definition and weighted (weighted dips, weighted pull ups, etc.) in low rep sets to build strength.  But there is one additional way to use body weight movements to build strength, endurance and muscle that is a little less common.  I’m talking about Time Under Tension, which in this case involves significantly slowing down the rep to place a significant load on the muscles over the duration of a set.

Time Under Tension (TUT) is typically denoted with a tempo such as 5/5/5.  What this refers to is 5 seconds eccentric (on the way down), 5 seconds isometric (pause at the transition, and now the tough part a 5 second concentric movement (on the way “up”.  So on a 5/5/5 Dip rep you would go down on a 5 count, hold at the bottom for 5 seconds, then slowly return over 5 seconds back to the starting position.

Try this grueling challenge utilizing the TUT method.  I call it The Slow Rep Double Down.  You begin the set by doing a TUT 5/5/5 rep then one regular paced rep.  After a 2nd TUT rep, you then complete 2 regular reps, another TUT rep then 4 regular, another TUT then 8 regular, etc.  Each time after completing a TUT rep then the amount of regular reps doubles, and you keep repeating the pattern until failure.  Do 3 sets each of Dips (use 5/5/5 tempo), Chin Ups (3/3/3 Tempo), and Push Ups (5/5/5).  My record on Dips and Push Ups is making it thru the set of 16 regular, and the set of 8 on Chin Ups.  Can you get more?  Good luck!

Dips

1 -5/5/5 Tempo Rep

-1 Regular Rep

1 -5/5/5 Tempo Rep

-2 Regular Reps

1 -5/5/5 Tempo Rep

-4 Regular Reps

1 -5/5/5 Tempo Rep

-8 Regular Reps

1 -5/5/5 Tempo Rep

-16 Regular Reps

Chin Ups

1 -3/3/3 Tempo Rep

-1 Regular Rep

1 -3/3/3 Tempo Rep

-2 Regular Reps

1 -3/3/3 Tempo Rep

-4 Regular Reps

1 -3/3/3 Tempo Rep

-8 Regular Reps

Push Ups

1 -5/5/5 Tempo Rep

-1 Regular Rep

1 -5/5/5 Tempo Rep

-2 Regular Reps

1 -5/5/5 Tempo Rep

-4 Regular Reps

1 -5/5/5 Tempo Rep

-8 Regular Reps

1 -5/5/5 Tempo Rep

-16 Regular Reps