How to Get Stronger in 30 Days (JUST DO THIS!)

IMPORTANT - Some are asking if CAT training negates the need for and/or benefits of Time Under Tension. Not at all. Remember, in strength and conditioning...context is everything - as are training goals! If you are attempting to get stronger or more powerful, your focus on a lift would be to accelerate the bar or weights through the concentric part of the exercise. This does not nullify your ability to control the eccentric or even intentionally slow the eccentric to even 3-5 seconds. The important element of the lift in CAT training is the explosive concentric. Keep in mind, even then the concentric doesn’t actually have to move incredibly fast to be effective at increasing motor unit recruitment efficiency and ultimately strength. You just have to consciously push the bar as fast as the weights will allow you to throughout the positive portion of the lift - with the “weights will allow you to” part being contextually important. Though lighter weights are advocated for this technique (50-80% of max), those used at the top of the range are going to move visibly slower than the lighter range - and that’s still ok. Often times chains and bands are used to help slow down the acceleration as it nears the end of the concentric range of motion to still allow high effort.

Likewise, you can still lower the weight slowly and under control - only to quickly return the bar or dumbbells back in the opposite direction explosively when doing CAT. In other words, the explosive concentric does not preclude you from performing a slow or slower eccentric.

All said, this again is a strength building technique (the topic of the video) that has the ability to drive size gains as a function of overload and for some, novel stimulus.

As compared to time under tension it is complimentary and not a replacement. TUT however is definitely more focused on a goal of hypertrophy than strength. Rushing through the concentric and eccentric part of a lift is not likely to deliver any of the gains you are seeking unless you’re performing speed reps for a specific goal of getting faster on a movement. The 1-2 seconds up / 3 seconds down rep tempo is and always will be great for increasing tension on a muscle you’re trying to grow - at the risk of creating muscle soreness that can interfere with strength goals if you are pursuing them. This is what I pointed out with the other methods of eccentric muscle damage and metabolic stress in the video.

Bottom line, an athletically comprehensive workout plan will hit all elements of strength, size, conditioning and performance at some point in the progression. CAT and TUT are both “tension modifiers” but for different purposes and with specific applications depending on goal. Plan to use both because your training should and will always include elements of strength and hypertrophy in your ultimate pursuit to be the best version of you possible.

I hope this answers your questions but if not, I’m happy to answer any follow ups that may help any that still may have questions. Leave them in this thread so everyone can benefit. Meantime, thanks for being a loyal subscriber…

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B

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