Time-based workouts

When you are doing a time-based workout, you base your sets on seconds. In these workouts, your aim is to perform as many clean repetitions as possible in the limited time given to you. This training helps increase the time under tension (TUT) in your muscles because the repetitions are not counted. You must perform your repetitions slowly and for a longer time to allow more tension to be felt through your muscles. It is advised that one repetition takes 8 to 9 seconds with a 2 seconds hold and 2 to 4 seconds of concentric movements. Time-based workouts are considered HIIT workouts mostly.

The benefits of time-based workouts are numerous and include:

• Fat burning
• Increased heart rate
• Short and long workouts possible
• Increase in aerobic performance
• Consistency in work/rest period
• No rep counting
• Suitable for home workouts

However, there a downside to time-based workouts, which is that it is harder to track the progress because reps are not counted. Furthermore, in the beginning, you will find it to be a difficult type of training in the first weeks of it.

Repetition-based Workouts

In this workout, repetitions are the center of your exercises. Doing 1 to 5 repetitions using the correct weight and speed is essential for muscle strength, 6 to 12 repetitions done correctly are great for muscle mass, while more than 12 repetitions are perfect for endurance. Most people who are new to workouts, start with repetition-based workouts. These are easier to keep track of and help you identify progress, and shed light on what needs to be improved.

However, repetition-based workouts are usually not lived up to their full potential due to the way they are performed. Many people lose time chatting and looking at their phones in between sets. Furthermore, they could lose interest or motivation once the progress is not the same anymore or when the workout gets harder.

Among the benefits of repetition-based workouts, you may find:

• Allows you to know exactly what to do
• It is efficient in helping you build your body the way you want
• It is a very specific workout that could be tailored for you
• There are many options to perform exercises and variations

However, the downside of repetition-based workouts is that it is possible to lose motivation with time. The rest periods are less consistent. The fat loss is also the same and might not increase with time. And finally, they are considered less suitable for home workouts.
 

Source:

https://calisthenicsworldwide.com/time-based-workouts-or-repetition-based-workouts/