Time Under Tension – or TUT – has been proven to help lower body fat percentage. And, because it usually involves performing movements at a slower pace, you not only allow the muscles to experience the greatest amount of tension for the greatest amount of time, but you also encourage yourself to become more mindful and present, since you need to focus more heavily on the movement being performed (which can lead to better technique).
Time under tension (TUT) refers to the duration of time that a muscle is under stress or tension during a strength training exercise. It is an important concept in resistance training, as it can impact muscle growth and strength adaptations.
The basic principle of TUT is that the longer a muscle is subjected to tension during an exercise, the more it will be stimulated to grow and adapt. This is because the muscle fibers are subjected to a greater degree of mechanical stress, which can lead to an increase in muscle size and strength.
There are several ways to manipulate TUT in a strength training program. One way is to vary the tempo of an exercise, which refers to the speed at which the exercise is performed. Slowing down the tempo of an exercise can increase TUT, as it allows for a longer duration of time under tension. For example, instead of performing a bicep curl at a fast tempo, you could slow down the movement and take 3 seconds to lift the weight and 3 seconds to lower it, resulting in a TUT of 6 seconds per repetition.
Another way to manipulate TUT is to vary the length of the rest periods between sets. Shorter rest periods can result in a greater TUT for the muscle group being trained, as it allows for less recovery time between sets. For example, taking a 30-second rest period between sets of bench press will result in a longer TUT for the chest muscles compared to taking a 2-minute rest period.
It is important to note that TUT is just one factor that can impact muscle growth and strength adaptations, and it should be considered in conjunction with other variables such as load, volume, and frequency. The optimal TUT for muscle growth and strength adaptations will vary depending on the specific goals and training status of the individual.
For muscle hypertrophy (growth), a TUT of 30-60 seconds per set is generally recommended. This can be achieved by performing 8-12 repetitions per set with a moderate to high load and a moderate to slow tempo. However, it is important to note that there is a trade-off between load and TUT, as increasing TUT will typically require a reduction in load.
For strength development, a TUT of 15-30 seconds per set is generally recommended. This can be achieved by performing 1-6 repetitions per set with a high load and a faster tempo. It is worth noting that the length of the rest periods between sets will also play a role in strength development, as longer rest periods are generally associated with greater strength gains.
In conclusion, time under tension is an important concept in resistance training that refers to the duration of time that a muscle is under stress or tension during an exercise. Varying the tempo of an exercise and the length of the rest periods between sets are two ways to manipulate TUT in a strength training program. The optimal TUT for muscle growth and strength adaptations will vary depending on the specific goals and training status of the individual, but a TUT of 30-60 seconds per set is generally recommended for muscle hypertrophy and a TUT of 15-30 seconds per set is generally recommended for strength development.
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