{
  "version": "https://jsonfeed.org/version/1.1",
  "title": "tensr.fitness — Notes",
  "home_page_url": "https://tensr.fitness/blog",
  "feed_url": "https://tensr.fitness/feed.json",
  "description": "Notes on metrics, training, and honest measurement. From the team building tensr.fitness.",
  "language": "en-US",
  "items": [
    {
      "id": "https://tensr.fitness/blog/effective-reps/",
      "url": "https://tensr.fitness/blog/effective-reps/",
      "title": "Only the hard reps grow you.",
      "summary": "A set of 12 where reps 1–7 are warm-ups for reps 8–12. The first seven are heating; the last five are stimulus. Effective reps put a number on which is which.",
      "content_text": "A set of 12 where reps 1–7 are warm-ups for reps 8–12. The first seven are heating; the last five are stimulus. Effective reps put a number on which is which.",
      "date_published": "2026-04-28T00:00:00.000Z",
      "date_modified": "2026-04-28T00:00:00.000Z",
      "tags": [
        "volume"
      ]
    },
    {
      "id": "https://tensr.fitness/blog/impulse/",
      "url": "https://tensr.fitness/blog/impulse/",
      "title": "Sets × reps × weight is lying to you.",
      "summary": "'3×10 at 100 lbs' records what you planned. Impulse — force times time, integrated — records what your muscles actually did. The unit volume should have been measured in all along.",
      "content_text": "'3×10 at 100 lbs' records what you planned. Impulse — force times time, integrated — records what your muscles actually did. The unit volume should have been measured in all along.",
      "date_published": "2026-04-28T00:00:00.000Z",
      "date_modified": "2026-04-28T00:00:00.000Z",
      "tags": [
        "volume"
      ]
    },
    {
      "id": "https://tensr.fitness/blog/tempo/",
      "url": "https://tensr.fitness/blog/tempo/",
      "title": "Slow the eccentric. Watch the number move.",
      "summary": "Same load, same reps, double the eccentric — the set TUT changes by 60% and the set looks identical on paper. Tempo is the biggest hypertrophy lever most lifters never measure.",
      "content_text": "Same load, same reps, double the eccentric — the set TUT changes by 60% and the set looks identical on paper. Tempo is the biggest hypertrophy lever most lifters never measure.",
      "date_published": "2026-04-28T00:00:00.000Z",
      "date_modified": "2026-04-28T00:00:00.000Z",
      "tags": [
        "tempo"
      ]
    },
    {
      "id": "https://tensr.fitness/blog/where-the-set-ends/",
      "url": "https://tensr.fitness/blog/where-the-set-ends/",
      "title": "Junk volume has a fingerprint.",
      "summary": "The set where rep 1 peaks at 400 N and rep 12 peaks at 240. The middle reps were the work. The last three were noise. Decay is not failure — it's the shape that names the load mistake.",
      "content_text": "The set where rep 1 peaks at 400 N and rep 12 peaks at 240. The middle reps were the work. The last three were noise. Decay is not failure — it's the shape that names the load mistake.",
      "date_published": "2026-04-28T00:00:00.000Z",
      "date_modified": "2026-04-28T00:00:00.000Z",
      "tags": [
        "volume"
      ]
    },
    {
      "id": "https://tensr.fitness/blog/time-under-tension/",
      "url": "https://tensr.fitness/blog/time-under-tension/",
      "title": "Time under tension, finally measured.",
      "summary": "Two lifters do '3×10 at 100 lbs.' One finishes in 90 seconds, one in 220. The integer in your set log can't see the difference. Time under tension can.",
      "content_text": "Two lifters do '3×10 at 100 lbs.' One finishes in 90 seconds, one in 220. The integer in your set log can't see the difference. Time under tension can.",
      "date_published": "2026-04-27T00:00:00.000Z",
      "date_modified": "2026-04-27T00:00:00.000Z",
      "tags": [
        "TUT"
      ]
    }
  ]
}