| Group 1 High intensity with high time-under-tension | Group 2 High intensity with low time-under-tension | Group 3 Low intensity with high time-under-tension | Group 4 Low intensity with low time-under-tension |
---|---|---|---|---|
Load intensity | 6 RM | 6 RM | 18 RM | 18 RM |
Repetition | 6 | 6 | 18 | 18 |
Sets | 4 | 4 | 4 | 4 |
Frequency | 3×/week | 3×/week | 3×/week | 3×/week |
Duration | 12 weeks | 12 weeks | 12 weeks | 12 weeks |
Contraction time/rep | 3 s concentric 3 s eccentric | 1 s concentric 1 s eccentric | 3 s concentric 3 s eccentric | 1 s concentric 1 s eccentric |
Rest in between reps | No | No | No | No |
Rest in between sets | 2 min | 2 min | 2 min | 2 min |
Contraction time per set | 36 s | 12 s | 108 s | 36 s |
Total contraction time | 288 s | 96 s | 864 s | 288 s |
Total loading time in session (with rests) | 16 min and 48 s | 13 min and 36 s | 19 min and 12 s | 16 min and 48 s |
Volitional muscular failure | Yes | Yes | Yes | Yes |
Range of motion | 0° to 15° DF 0° to 50° PF | 0° to 15° DF 0° to 50° PF | 0° to 15° DF 0° to 50° PF | 0° to 15° DF 0° to 50° PF |
Time between sessions | 48 h | 48 h | 48 h | 48 h |
Exercise form | Seated and standing calf raising both performed on a Smith machine with barefoot | Seated and standing calf raising both performed on a Smith machine with barefoot | Seated and standing calf raising both performed on a Smith machine with barefoot | Seated and standing calf raising both performed on a Smith machine with barefoot |