This means you are supposed to lower the weight in four seconds, pause for one second, lift in two seconds, and pause for one second, giving you a TUT of eight seconds per rep.īy adjusting your rep count and your TUT, it is possible to ensure that every set you perform falls in the 30-60 second TUT range. For example, you might see something like 4:1:2:1. To manipulate the TUT, all parts of the given rep are given a time. They think that working outside this range (less than 30 seconds or more than 60 seconds) will make your workouts less effective. Proponents of TUT believe that the optimal time under tension for muscle growth is 30-60 seconds, and most shoot for 40-50 seconds per set. As such, they prescribe a specific tempo to ensure that your muscles are under tension for the appropriate duration for the set. Some experts believe that there is an optimal time under tension for muscle growth. If you speed up, your TUT would be less, and if you slow down, your TUT would be more, despite doing the same number of reps. Ten reps at four seconds each gives you a time under tension of 40 seconds. Each rep uses a 2:2 tempo, meaning you lift and lower the weight in two seconds, so each repetition takes four seconds to complete. Let’s say you’re going to do a set of ten leg extensions. The easiest way to explain TUT and tempo is with an example: TUT is usually discussed alongside another training factor – tempo. Time under tension is the amount of time your muscles are working during a set. Chin-up and Dip Time Under Tension Workout.The Benefits of Time Under Tension Training.
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But is it essential, or is time under tension just a myth? Let’s discuss!
#One more rep the ascent drivers#
There is another variable that some people manipulate and even believe to be one of the most important drivers of progress – time under tension or TUT for short. Of course, things like nutrition, rest, and recoveryalso have a part to play, but if you keep on doing the same old workout, even if you eat and sleep like a boss, your progress will still grind to a halt. Using these variables, you can create an almost infinite number of training programs that will help keep you out of a training rut and make sure you continue making progress right up to your genetic potential. By changing some or all of these things, you can keep your workouts fresh and productive, providing your muscles with the novel training stimulus that triggers increases in strength and size. As soon as your training stops challenging your muscles, they’ll cease to adapt and grow.īecause of this, most training experts believe that you should make small changes to your workout regimen week by week and adopt a new program every 6-8 weeks, or whenever you notice that your rate of progress is starting to decrease.Ĭhanging your workout involves manipulating the so-called training variables. That’s because your body will get used to the demands of your workout. If you always do the same workout using the same exercises, sets, reps, and weights, your progress will soon stall. When it comes to building muscle and strength, variety is essential.
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