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The 40-30-5 Method

A great approach is the 40-30-5 method. It's simple. Use an interval timer – you can find them for free in the app store – and program a work duration (set length) of 40 seconds, a rest time of 30 seconds, and 5 intervals (sets).

Pick a weight around 60-65% of your maximum and do 5 work sets of 40 seconds with 30 seconds of rest.

At first you might be able to get to 40 seconds using only controlled reps. But because of the short rest intervals you'll quickly have to resort to using holds, partials, and fast reps to get to the end.

The result? At the end of 5 sets you'll have the biggest pump in the history of mankind, a huge lactate accumulation, and growth factor release. It's a great way to stimulate growth if you can tolerate the pain.

Which Exercises?
While this can be done with any exercise, I recommend not using it with the big basics. Chances are that technique breakdown will be too great, increasing the risk of injury.

Use exercises lower on the neurological scale:

Multi-joint exercises on cable/pulley station
Multi-joint exercises on machines
Isolation exercises with free-weights
Isolation exercises with machines/cable
This method is hard because it hurts, but it's actually really easy to recover from because the growth doesn't come from muscle damage, but from the accumulation of lactate and growth factors. You could very easily train that same muscle again in the week and your performance won't be affected.

This is just a new way to look at your training, to change things around, and trigger more growth.

Bonus: What About Tempo Prescriptions?
To achieve the proper TUT a lot of coaches use tempo prescriptions. A tempo prescription consists of four digits, like 4010. Each digit represents one phase of the rep:

First digit = Eccentric (lowering) duration in seconds
Second digit = Transition time between the eccentric and concentric phase, often the stretch position or bottom of the rep
Third digit = Concentric (lifting) duration in seconds
Fourth digit = Transition time before the next rep OR hold in peak contraction
Using this approach it's fairly easy to program according to the optimal TUT for each goal. Just do the math for your goal.

For instance, 10 reps using a 4010 tempo will last 50 seconds and put you in the highest muscle growth relative to strength gains category.

Problems With Tempo Prescription
It does have some issues. First, focusing on counting might not be optimal when either lifting a big weight or trying to get the best mind-muscle connection. Then there's the issue of people who count too fast, or speed up the count at the end of the set.

And finally what to do if you can't do any more reps with the prescribed tempo (let's say 4020) but you could get 2-3 more by going faster. Do you do it or not?

I still think tempo prescription is a good tool, but one that needs to be used more as a way to understand what kind of rep style we want, rather than an exact time prescription to follow.

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🏀 About Luka:
Luka is a former professional basketball player turned fitness coach who has dedicated his life to transforming lives through training. With over 15 years of coaching experience, Luka has worked with clients ranging from elite athletes to everyday people looking to improve their physical and mental performance. He is the founder and co-owner of Vigor Ground Fitness in Renton, WA.

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