TENSION METABOLIC TRAINING

MAXIMIZE GAINZ, MINIMIZE TIME

TMT Overview

What is Tension Metabolic Training (TMT)?

TMT is a body recomposition training program created by Jay Horn. This protocol is geared toward natural lifters who want to increase muscle mass and lose fat simultaneously.

How the TMT program works

Every week this training system focuses on heavier loads and more volume: progressive tensions. Each session is designed to be performed with a high work to rest ratio: metabolic work.

TMT Principles

1: Progressive overload (load + volume)

TMT is a body recomposition training program created by Jay Horn. This protocol is geared toward natural lifters who want to increase muscle mass and lose fat simultaneously.

2: Frequent exposure

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3: Cumulative stimulus

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Cumulative stimulus

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Program Design Concepts

Load

Loads increase by small increments every week. Implementing progressive load is important.

Volume

Volume increases over a 4-week period. Volume increases will come in the form of repetitions. This program doesn't count sets, but it counts repetitions. Every week this repetition count increases.

Total volume per week, per muscle group: 80 - 150 reps (this typically translates to around 8 - 15 sets)

Effort

High effort is important. Muscular failure is not the goal, but getting close to it is.

Frequency

Muscles are to be stimulated twice a week.

Repetitions

You must complete the repetitions given for each day. The goal is to increase repetition volume by 20 reps every week.

Therefore, little by little your rep volume will increase with each week (by 20 reps).

The repetition count is to be split between two days.

For example, in week 1 the total amount of reps you need to do is 80 (per muscle group). Since you will be training muscle groups twice a week then you will perform 40 reps for day 1 and 40 reps for day 2.

Tempo

Each rep must be controlled. You are NOT moving ballistically to get these reps done. You don't need to move slow, either. Just stay in control.

Workout duration

Aim to complete each workout in under 45 minutes. A good rule of thumb is 5 - 10 minutes for every muscle group.

Rest periods

Rest periods are anywhere between 10 - 60 seconds. As you become more conditioned, rest periods will decrease.

Exercise transition

You can transition exercises on the same muscle group, but not another muscle group until the working muscle group is completed with the targeted reps.

For example, for the chest, if you had a chest press and fly movement, you can segue back and forth between the two until your reps are completed. But do not bounce back and forth from a pressing movement to a pulling movement. Finish off the muscle group before moving to the next.

Reps in Reserve

Your Reps in Reserve (RIR) is the amount of reps you have in the tank when completing a set.

RIR is a subjective assessment based on human performance. Beginners typically do not have a true concept of this.

However, advanced lifters are very self-aware of their RIRs per every set.

Stimulative exercise selections

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