The Method
One set. 70 seconds. Maximum stimulus.
Intensity beats duration. Every time. The 70-second set is a precise, repeatable protocol engineered to recruit every muscle fiber that matters.
70-Second Set
00.0s
Stimulus
0%
0 – 25s
Initial Tension
Slow-twitch fibers engage. Establish position, pace, and breathing.
25 – 50s
Recruitment
Fast-twitch fibers fire as fatigue accumulates. The hypertrophy window opens.
50 – 70s
Peak Stimulus
Maximum motor unit recruitment. Strength and growth adaptations are triggered.
Why 70 seconds.
Research on time under tension consistently points to the 60 to 90 second window as the sweet spot for hypertrophy. 70 seconds sits squarely inside that window and gives you a clean mental model: three 25-second blocks that can be tracked, paced, and progressively overloaded.
The first 25 seconds establish position and pace. The middle 25 seconds bring you into deep fatigue, where motor unit recruitment ramps. The final 25 seconds are where the real work happens. That's where strength and growth adaptations get triggered.
You leave the gym in a fraction of the time, with more stimulus per minute than any traditional split can deliver.