To engage all 8 mechanisms of exercise-induced brain improvement weekly, include resistance training with 50-90+ seconds of time under tension per set.

“some proportion of the exercises that you do during your resistance training during the week should include time under tension training where you're really emphasizing the contraction of the muscles the slow lowering of the weight as well as the lifting of the weight Contracting the muscles as hard as you can and this is really to emphasize the nerve to muscle Pathways and the way that time under tension promotes the release of things from muscles into the bloodstream that can positively impact the brain as well as the way that focusing your brain on exercises such that you're isolating muscles or even if you're not doing a so-called isolation exercise maybe you're doing a compound exercise like a dip or a squat or a deadlift but that really concentrating on the muscles that are supposed to be managing the work and not just moving the weight but challenging the muscles this very important think challenging the muscles using the weight not lifting weights or moving weights by focusing on time under tension you will of course get benefits as it relates to hypertrophy and strength increases in particular hypertrophy”

“doing time under attention requires you to engage the what we call the upper motor neuron to lower motor neuron you have motor neurons in your cortex you also have motor neurons in your spinal cord those Pathways that then go out to the muscles and control the muscles in very deliberate ways and time under tension”