Hold a weight load at the mid point of a rep for 30 seconds for maximum muscle activation and fat burning hormone generation. Time Variant Shoulder, Back and Arm Training represents a fresh approach to transform body composition, reduce the likelihood of injury and to sky rocket strength levels for both men and women.
By: Eric Serrano MD and Scott H. Mendelson
Time Variant Shoulder, Back and Arm Training
TVT execution is a completely fresh set of stimuli for the muscles and there is scientific method to the madness. Prepare for awesome muscle pumps and feeling very “lively” during every session by conquering difficult tasks. Anyone who tries the TVT routine below will realize the tremendous challenge in place during the very first of three pauses as part of the first set.
If It Was Easy – Everyone Would Be In Great Shape
So here is the sequence: Perform 3 normal reps and then immediately pause for 30 seconds at the mid-way point of the rep. Use a stopwatch or a smart phone to keep the time periods accurate as the mind will want you to quit early due to the shear muscle burning created. The three reps following the first pause are brutally hard as much of the elastic energy is gone while the muscles are very fatigued from the first pause. Then it is time immediately for another 30 second pause followed by 3 gut testing reps and finally one last 30 second pause. All of that hard work is just one set!
Watch the videos above and take a moment to consider what is happening within the muscles and to the hormonal environment as reps are performed following the thirty second pause periods. The reps must start from practically a dead stop following an extended period of pre fatigue. These conditions are a fantastic opportunity to stimulate a wide cross section of muscle fibers that are not so easy recruited with traditional training methods. Why? The duration and challenge of traditional sets becomes very familiar and requires less and less of a response from the muscles.
Massive Muscle Pumps
You earn a pump like no other with TVT which indicates increased blood flow. The bigger the pump, the more blood flow to act as a nutrient super highway to deliver 100% MR and Muscle Synthesis Powder raw material to hungry muscles throughout the training session. Instead of massive break down, the muscles will fire on all cylinders by using a combination of stored fat and amino acids as a powerful alternative energy source. Topping off the tank with the remaining synergistic amino acid blends can support faster muscle growth for men.
Sets Lasting for a rock solid 2 minutes
Each time variant shoulder and arm training set with the exception of the pull ups will last nearly 2 minutes when you count the length of the pauses and the reps. Compare this to the typical set of twenty to thirty seconds in length for the average trainee. Muscles will respond by spitting out lactic acid like crazy which helps to surge growth hormone levels- critical for body fat loss. This is one of the many reasons TVT is so effective for fat burning.
The Big Finishers
After two work sets one finishing set will be done with 12-14 reps for each movement. This is the time to go all out with nothing left to spare. The muscles and nervous system are primed and ready to go following the two TVT sets. For example after 2 sets of TVT Pull ups Dr. Serrano performed a finishing set with 160 pounds on the lat pull down for 14 reps and it felt easy when normally that would be a very challenging weight. It was not his imagination, rather the TVT sets have a distinct impact on the nervous system to increase strength while the 100% MR and Muscle Synthesis keep muscles well fueled despite difficult conditions.
The finishing sets are a great opportunity earned to stimulate more muscle fibers and to generate higher levels of fat burning hormones for the many hours following each training session. During the next week Dr. Serrano cranked out 14 reps with 170 pounds during his lat pull down finishing set and again it felt great!
Smashing strength records
Check your ego at the door
Start with a conservative weight and do a warm up set or two to establish the best weight load for the first work set during week one. One of the objectives of the time variant shoulder, back and arm training be to increase weight loads over the following weeks as your muscles and nervous system respond well to the battle tested program below. You can be particularly aggressive with the finishing sets while emphasizing proper form.
|Time Variant Shoulder, Back and Arm Training||Workout Name||Sets||Reps||Pause||Tempo||Rest|
|A1.||TV Pull Up*||2||3+3+3||15 sec||2-1-1-1||75|
|A2.||TV DB Shoulder Press||2||3+3+3||30 sec||2-1-1-1||75|
|B1.||Pull down||1 or 2||(12-14)||na||3-1-1-1||60|
|B2.||DB Shoulder Press||1 or 2||(12-14)||na||3-1-1-1||60|
|C1.||TV Seated DB curl||2||3+3+3||30 sec||2-1-1-1||75|
|C2.||TV Supinated Cable Tri Ext||2||3+3+3||30 sec||2-1-1-1||75|
|D1.||Seated DB curl||1 or 2||(12-14)||na||3-1-1-1||60|
|D2.||Supinated Cable Tri Ext||1 or 2||(12-14)||na||3-1-1-1||60|
|E2.||Shoulder Lateral Raise||2||(6-8)||na||3-1-1-2||60|
*A TV Lat Pull down can be used in place of the TV Pull Up.