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Time under tension is a training method that has been quietly turning around strength workouts. For those with a real interest in becoming stronger and building muscle, understanding and using time under tension can completely change the whole game. Simply put, it refers to the act of extending the time that the muscles remain flexed during each repetition of an exercise. Instead of only focusing on the weight you can carry, you are focusing on your muscles’ activity time in every set.
What Is Time Under Tension?
The term “time under tension” (TUT) is used to describe the period of time when the muscles are engaged, or “under tension,” when performing an exercise. This is not only about weight training but rather any physical activity where you can manage the pace or rhythm. The principle is that by reducing the speed of the movement and the duration of muscle contraction, you intensify the extent of muscle fiber activation. The prolonged pressure on the muscle is what provokes the muscle to grow-called, hypertrophy, without having to use the scale to go up.
The Science Behind TUT
Research carried out has demonstrated that the longer the muscle is held in a state of contraction the more it will grow. A slow movement during exercise creates micro-tears in the muscle fibers. The tearing is the body’s invite to start building up stronger and bigger muscles. If done properly, it is believed that a controlled and slower pace of the eccentric and concentric phases of an exercise, with short stops, will also promote muscle growth. A good example of the tempo that can be used is to use four seconds to lift, then a one-second pause and four seconds to lower the weight, this is the most common yet successful tempo that increases time under tension.
How to Embed Time Under Tension in Your Workouts
A practically viable way of applying TUT is to change the tempo of the exercise that you are performing. Instead of doing the sets hurriedly, slow the speed down. This doesn’t necessarily mean that you have to reduce the amount of weight lifted, but maybe you would need to use lighter weights when performing the lifts to help keep the form of the exercise maintained and the range of motion extended. For example, executing a bench press, instead of a two-second lift, a two-second pause, and a two-second descent, go for a four-second lift, a one-second pause, and a four-second descent. This way not only increases the participation of the muscles but also helps to gain better control and balance from your side.
Introducing supersets or complex workouts into your schedule is another interesting tactic to ensure that TUT is present in your routines. Such an idea will indeed be useful for your muscles in the sense that they will keep the load unchanged, which will in turn maximize TUT from all exercises included in a single workout and consequently, it will be of great benefit to your strength endurance and thus muscle hypertrophy will be even more facilitated.
Pure TUT Training Tips
For those who are beginners in using this style, it is better to stick with exercises that are familiar to you, at least in the beginning. Pay attention to your form and do not simply focus on getting the rep count over as fast as possible. The aim is always to experience a convincing and controlled contraction each time you perform the exercise. Vary the pace according to the exercise, a little bit of fast action might be good for some, and then go for that slow motion that is most suitable for TUT increase.
Furthermore, do not forget that building muscle is a prolonged process. It is important to work with TUT training for a long time, consume a balanced diet, and properly rest. Make sure your diet is rich in the right amount of protein to help your muscles repair and grow, yet be careful not to strain the body with too much exercise to avoid injuries.
The Decision on Time Under Tension
Time under tension is way more than some catchy word, it’s a groundbreaking idea that can change the way you exercise. When you are able to activate the muscle growth stage by maximizing the amount of time each rep takes, you not only improve muscle growth but also power, and speed. If you are an experienced lifter or a beginner, using TUT in your training program might be a wise move for you to break the plateaus and finally achieve the goals of muscle-building.
Embark on this intelligent journey by weaving in slow, steady movements in your exercises and observe firsthand as your muscles get stronger and grow. The strategy mainly revolves around the idea of quality over quantity which serves to emphasize every second of the process as your muscles are in the process of building a stronger, leaner output.
