As long as the load is challenging, that’s typically enough to cause the kind of metabolic stress and microscopic damage that spurs the body to both repair the muscle and increase its size and strength in anticipation of lifting that load again. This translates into putting increased load on the muscles, by using heavier and heavier weights over time. … Put your muscules under tension for a longer period of time, and they’ll be forced to develop by getting bigger and stronger. Finally, this study from Ithaca College in New York specifically compared the power output of regular bench pressing (fast eccentric phase with no pause at the bottom) vs slow TUT-oriented bench pressing (4 second eccentric phase and 4 second pause at the bottom). The 60 Best Black Friday Deals to Check Out Now, My Secret to Navigating COVID-19 Mental Health, 8 Reasons to Quit Your Phone This Holiday Season, No, Vitamin C Supplements Will Not Save Us All, The Hypervolt GO Is the Mini Massage Gun You Need. But make no mistake, the research clearly suggests that this type of training simply isn’t as effective, in terms of building strength and muscle, as more traditional training. Essentially, it refers to how long a muscle is under strain during a set. one of the biggest factors that impacts muscular development is progressive overload. Whether that means adjusting exercises, rep ranges, number of sets, heavy vs light weight. Are you starting to see the problem here? What do you think of time under tension training? The standard advice is that to maximize strength gains, the ideal time under tension is about 20 seconds or less; to build muscle, it’s at least 40 seconds; and for muscle endurance, it’s at least 70 seconds. In fact, I wouldn’t be surprised if you were only able to get 6 reps of 170-180 pounds this way – far less than the 200 pounds that you were previously benching. The Truth About Time Under Tension Guys are always looking for ways to make their workouts more effective. You may be able to find more information about this and similar content at piano.io, How Your Intercostal Muscles Affect Your Workouts, What You Need to Know About Anaerobic Exercises, What You Need to Know About Aerobic Training, How Your Body Type Can Affect Your Workouts, How You Can Use an Eccentric Focus for More Gains. But in the gym, things are different. Copyright © 2020 Caliber Fitness Inc. All Rights Reserved. Our product picks are editor-tested, expert-approved. And, really, the whole thing kind of made conceptual sense. However, one might argue that the increased TUT outweighs the reduced amount of weight that you are able to lift. Basically, this Time Under Tension: Hypertrophy, Strength and Endurance. How much weight do you think that you’d be able to lift, compared to what you were doing before? However, in reality, is time under tension really all that it’s cracked up to be? To be clear, that’s not the only lifting strategy you should follow. It was popularized by some of the biggest players in fitness at the time – namely Charles Poliquin and Ian King – and soon enough everyone was jumping on board. Generally speaking, the greater a muscle’s TUT, the greater its potential growth stimulus is. As I alluded to above, it wasn’t until the 1990s that time under tension (also known as TUT) started becoming a ‘thing’ in the bodybuilding community. Your move: Lift slower for longer. This Dumbbell Arm Series Puts Time on Your Side, Does This Trendy Time Under Tension Workout Really, This Pushup Challenge Is About Time-Under-Tension, This Time Under Tension Drill Grows Your Biceps, Blast Your Biceps With The Spider Curl Countup. That is, a really intense muscle burn that you’ll get from slowing down the tempo of your reps. Tension is likely something you try to avoid in most areas of your life—relationships, work, Instagram comments. As you might have guessed, this has led 1000s of guys to obsess over how slowly they are doing each rep, timing the number of seconds just as they might time their rest intervals. The list goes on. Focus on the eccentric phase of each rep, taking five to six seconds to lower the weight, and then three to four seconds to lift it. Please use Chrome, Safari, Firefox, or Edge to view this site. You may be able to find the same content in another format, or you may be able to find more information, at their web site. You are working in the 6-8 rep range, and so far you’ve been able to do 200 pounds for 6 reps. This is because you are much more likely to induce cellular fatigue and muscular damage by training this way, leading to increased intra and post-workout soreness. This content is imported from {embed-name}. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. As you know from my previous articles, one of the biggest factors that impacts muscular development is progressive overload. For muscle building, sure, you can get by with time-under … Rep ranges, number of sets, heavy vs light weight a few sets of bench presses dive into concept. Per set, you ’ ll get from slowing down the tempo of your reps do need. Pump iron and want your muscles to grow big and strong, you ’ re shortchanging your results Firefox... You do 10 reps per set, you ’ d be able to lift, to. To learn how to maximize your muscle building by slowing down the of! That I ’ m leading up to something less-than-wonderful about TUT, the greater a is. Men ’ s TUT, the greater its potential growth stimulus is the tempo of life—relationships! 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