Dave Tate’s approach to building muscle

The approach behind what Dave Tate described as one of his best bulking phases rests on something simple: how long a set lasts, rather than just counting repetitions. The idea is to keep your muscles under tension longer than usual and do so for four consecutive weeks.

Why did this approach work?

We’ve all had those stretches in the gym when everything is moving forward. The weights are going up, your body is changing, you feel good, and there’s no sign of a plateau. Then comes a point when the same program no longer produces the same response.

A couple of years ago, Dave Tate was discussing hypertrophy with his doctor and friend Eric Serrano. From experiments with bodybuilders, Serrano had concluded that maximum hypertrophy might occur when a muscle is under load for 30–45 seconds. This is known as TUT, or time under tension.

That doesn’t sound particularly intimidating on paper. But honestly, spending 30 seconds in a heavy set feels very different from watching a clock for 30 seconds. Many people start out confidently assuming that each repetition lasts 4–5 seconds, yet the set is often over after just 15–20 seconds. In practice, 20 seconds is already a fairly long set.

What did this approach look like in training?

Tate put together a four-week program with no prescribed rep count. Instead, each exercise had a time assigned to it. Before this, his average set lasted about 10 seconds. The new system extended his sets and forced his muscles to work under a different pattern of tension.

By the end of the fourth week, Tate had gained 4 kg. He said he also looked leaner and was in better shape than before. That doesn’t mean everyone will get the same result, but it shows why a change like this can provide a powerful new stimulus for your body.

Tate’s program involved 4 workouts a week, with a rest day after each workout. He trained each muscle 2 times a week. On any given training day, he chose two exercises per muscle, favoring movements he could safely perform without a spotter. For example, he could use the leg press instead of the squat and the dumbbell bench press instead of the barbell bench press.

Tate also varied the exercises across the week. If he did a flat bench press on the first chest day, he might do an incline bench press on the fifth day. The aim wasn’t to make the program as complicated as possible. What mattered was the tension on the muscle and how long it lasted.

Start each exercise at 30 seconds and increase its duration by 5 seconds each week. Sounds easy? Try actually working for 30 seconds in the gym, rather than simply counting repetitions. It will put your ego in its place pretty quickly.

A practical approach to choosing weights

The sample program was simple: Day 1 — Chest, shoulders, triceps. Day 5 — Chest, shoulders, triceps, but with different exercises. Day 7 — Legs, back, biceps, also with different exercises.

Use a moderate weight. For the first two sets, choose a weight you can normally lift for 12–15 repetitions. For the third set, Tate reduced the weight used in the first two sets by 50% and performed as many repetitions as he could within the allotted time.

Translator’s note: you can also simplify this. If changing weights disrupts your workout, use the same weight for all three sets. The main thing is to keep the timing and your technique under control.

Tate recommended setting aside a full week at the outset to test the weights you would use to start the program. He preferred a moderate tempo. He didn’t want to perform 30 repetitions, preferring to stay around 12–15 repetitions. Still, that doesn’t need to be set in stone. Some people may also do well with 20, 30–50, and 200 repetitions, provided the goal and training load have been carefully considered.

To time his sets, Tate put a clock on the wall where he could see it while lifting. A stopwatch and a training partner to keep time are even better. Glancing at your watch is distracting, especially when you’re already struggling to breathe toward the end of a set.

If the weight feels too heavy, you can briefly hold it in a static position between repetitions or perform partial repetitions. If it feels too light, deliberately slow down the moving phases of the exercise. The goal is to reach the prescribed time, rather than chase a satisfying rep count at any cost.

The progression was straightforward: Week 1 — 30 seconds, Week 2 — 35 seconds, Week 3 — 40 seconds, Week 4 — 45 seconds. Once a suitable weight had been found, it stayed the same for 4 weeks. For example, if you squat with 100 kg, you use that same weight for 4 weeks. Only the time changes.

The work-to-rest ratio was 1 : 3. This means that a set lasting 30 seconds was followed by 90 seconds of rest. This keeps the workout moving while still giving you a chance to start the next set properly.

FAQ: an approach to timed sets

Is this approach suitable for beginners?

You can use this approach as a beginner, but proceed cautiously. Choose simple exercises, maintain good technique and don’t start with maximum weights. A timed set gets tough quickly.

Does that mean rep count doesn’t matter at all?

It still matters, but time guides your training in this program. Repetitions are a means to an end, not the main goal. If your muscle stays under tension for the intended duration and your technique holds up, the program has done its job.

How many exercises should you do?

Start with a moderate amount. On paper, it’s easy to think you’ll do one more exercise and then one more, but complete 3 x 45 seconds of squats first and see how much strength you have left. You can add more volume later if needed.

My Greatest Gains Ever: Dave Tate – Nate Green

Translated by Janar Rückenberg

Source:Turg.Fitness.ee

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