Time under tension is vital to expose the true strength of the HST lifting system. With the goal to gain Lean Body Mass you want to really focus on a 2:1:2 tempo for a pure Hypertrophy results. Focusing more on a lift and the way you lift a weight is very important in lower volume programs. When doing high volume you do not need to rely as much on TUT. TUT is the amount of time a muscle is held under tension during one set of an exercise. Here is an example of how a typical 10 reps might work: Tempo: 2 seconds on the eccentric phase or lowering of the weight, a 1 second pause at the bottom and 2 seconds on the concentric phase or the lifting of the weight. TUT: Tempo 2:1:2 = 5 seconds x 10 reps = 50 seconds TUT (Hypertrophy) TUT: Tempo 3:1:3 = 7 seconds per rep x 10 reps = 70 seconds (Muscle Endurance/Repair Joints) TUT: Tempo 1:0:1 = 2 seconds per rep x 10 reps = 20 seconds (Strength) TUT Tempo 2:0:1 = 3 seconds per rep x 10 reps = 30 seconds (Strength/Hypertrophy) Like HST you will need to leave your ego at the door and lower the amount of weight used to properly keep the tempo. Practice tempo with your warm up weight. Find a way to use the tempo without thinking about it. This will take some practice. I personally will in my head count 2 seconds down, 1 second pause, 2 seconds up and say the rep in my head than repeat. Try not to mix up the tempos every week. Start with doing a full cycle of one tempo and mastering it. 2:0:1 tempo is great for beginners. This should be the natural tempo most use. Any thoughts or suggestion on a future article? I still plan on writing one on ways to combat joint pain with excursive selection and order.