TUT is a great way to mix things up especially if you have a few injuries on the mend. Complete 10 reps total and you’ve just achieved a ‘TUT’ of 50 seconds. All rights reserved. ** Martin Bolduc is the author of the Ultimate Guide to Express Fat Loss and the winner of the Lean Body Challenge 2008. Die Idee der “Time Under Tension” (deutsch: “Zeit unter Spannung”) gibt es im Kraftsport seit einigen Jahrzehnten. Tips for utilising time under tension It can be tough at first to implement TUT into your workout, but with these tips you should find it much easier, and will be able to reap the benefits in no time.? Before we point out the benefits of it, it’s important to understand what it is. The more you can mix it up the easier it is to keep things fresh. Üblicherweise ist damit die Zeitdauer gemeint, für die Deine Muskeln während eines Trainingssatzes arbeiten. You can no longer get away with the same stuff at 55 that you did at 25. The technique focuses on keeping your muscles under constant strain, forcing them to work harder, increasing muscle strength and growth. Time under tension is the time your muscle spends under load during a set. The key takeaway is the better you are at increasing this connection, the more gains you are going to make in the gym. Beispielsweise ergibt sich bei einer Übung mit einer Ausführungsgeschwindigkeit von 2/0/2 und 15 Wiederholungen eine TUT von 60 Sekunden (4 Sekunden pro Wiederholung x 15 Wiederholungen). He bounces the weight off his chest or excessively arches his back. Whether for strength, performance or aesthetics the process of breaking down muscle tissue through weight training is the same and Time Under Tension (TUT) is a technique that can be used to fully utilise muscle growth. We empower people with nutritional products and the knowledge they need to get into great shape, and be healthy for life. © Copyright 2018 Fit after 45. In a typical rep, speed will be shorter in the first 30 seconds and faster as you fatigue in the last 15 to 30 seconds This includes the time spent in the concentric (shortening) phase, peak contraction phase, and eccentric (lengthening) phase. But here we are going to look at why TUT is extremely beneficial to you and your plan! If your goals are to build muscle (and I’ve talked about how muscle building should be included in ALL of our goals) then using the technique of “time under tension” appears to … After early studies showed benefits to longer time under tension, there was a surge in new workout programs based on "super slow" training.. We have all seen the guy at the gym who puts 2 plates on the bench but has no business training with that weight. Both of these factors working together is perfect for both increasing muscle definition and burning off body fat. A typical set of 10 reps for an average lifter will take anywhere from 15-25 seconds depending on lifting speed. … Try to avoid locking out . For the post 45 athletes and weekend warriors, there is simply less margin for error when it comes to training. High tension and increasing the time under tension appear to have data driven benefits in enhancing muscular growth. Save my name, email, and website in this browser for the next time I comment. Essentially, it refers to how long a muscle is under strain during a set. During TUT workouts, you … Second, the next benefit to working on bringing up your total time under tension is that it’s going to help the muscles learn to deal with a higher level of fatigue. Over the last 3 years, I have been on the continual search for exercises and straining regimes that allow me to train at a high level of intensity reducing the likelihood of injury. The focus is less on WHAT you are your lifting and more HOW you are lifting. Time under tension (TUT) refers to the amount of time a muscle is held under tension or strain during an exercise set. Martin is a Certified Personal Trainer ACE and BCRPA and a natural bodybuilder. and the winner of the Lean Body Challenge 2008. All Rights Reserved. So my challenge to you for this week's training is to try some of these techniques and increase the time … In a nutshell, TUT  refers to how long a muscle is under strain during a set. And by the way, do not forget to check out the online, Why Time Under Tension Is Important For Seeing Best Results, Get Your Special Report on Express Fat Loss. The idea was extremely gimmicky, but it caught on quickly due to the supportive research. You want to force it to tense even further than it would have normally done. The first big benefit you’ll get from monitoring your time under tension and then working to improve it is an enhanced metabolic response. Maximize your Time Under Tension and you’ll be astounded with the results. The one caveat with TUT training is that it may not work well if you are into heavy lifting. Now, to assess the total time under tension, you would then multiply your total TUT per set by the total number of sets you’re going to perform of that exercise, and then add together all the values for each exercise of your session. 4 Key Benefits Of Time Under Tension Training. Die Time under Tension (TUT) beschreibt im Krafttraining die Belastungsdauer. Since the more stress you place on the muscle with each rep you perform, the more you’ll deplete the muscle of the resources it has, the greater its ability to deal with fatigue will become. Please note: JavaScript is required to post comments. The bottom line is increased load generally results in a compromised form. Martin helps hundreds of clients to reach their goals. The first big benefit you’ll get from monitoring your time under tension and then working to improve it is an enhanced metabolic response. If you’re looking to fully deplete your muscle glycogen levels so that when you come out of that workout session and load up with carbs post-workout to evoke a huge muscle growth potential, increasing your total time under tension is the way to do it. You don’t want to just tense the muscle by doing the standard type of exercises. By putting a muscle under longer bouts of strain, you can cause extensive muscle breakdown allowing you to maximize muscle growth while minimizing the chance of injury. [You'll also get the Lean Body Newsletter!]. By playing around with the tempo that you’re using as you go about your weight lifting exercises, you can alter the total time under tension that you receive as you move through your workout and thus experience faster muscle building gains. The 4 key benefits I have found with TUT training are: FitAfter contributor, Johnny Olsen, shared a great infographic with me last year that emphasized the importance of the mind-muscle connection. If you’re using a tempo of 3-1-1 for instance, which means it takes you 3 seconds to perform the first part of the movement, you’ll take a one second pause at the top, and then you lower the weight back down over a one second time period, your total time under tension would then be 5 seconds per rep. If you were to perform that same set but spend 2 … The reduced risk of injury is what appealed to me. Time Under Tension (TUT) steht für die Zeit, für die Deine Muskeln in einem Trainingssatz unter Spannung stehen. Time under tension is not a new concept to the weight training world, it is however one that is not widely understood or fully utilized, meaning the average gym goer is short changing themselves for potential progress with both gym progression and body transformation. So next time you’re looking for a way to improve the muscle building results you see, consider time under tension. If you don’t get this one right, you’re missing out on a key element that can create huge workout success. This time under tension factor then is also directly related to the tempo that you’re using. Even to this day, time under tension is still seen as the most important muscle-building factor for a lot of coaches. In a nutshell, TUT refers to how long a muscle is under strain during a set. The more time under tension you’re placing that muscle under, generally the greater the growth hormone release will be. When you completely lockout your muscles, you are taking the stress of your muscles and transferring it over to your joints. You completely lockout your muscles and transferring it over to your joints refers to how long a muscle under! Release will be by strength coach Charles Poliquin in 2000 the mend are at increasing this,... Strength and conditioning and bodybuilding reach their goals refers to how much time the muscles are under stress of. 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Mailing List to receive the latest news, updates, and eccentric ( lengthening ) phase, website.: martin Bolduc is the better you are at increasing this connection, the gains... Looks like at 71 also allows you to hit your muscles and it... Time the muscles are under stress on keeping your muscles and transferring it over to your joints the... Mix it up the easier it is his chest time under tension benefits excessively arches his back your,. The idea was extremely gimmicky, but it caught on quickly due to the of. Most important muscle-building factor for a lot of coaches the winner of the Lean Newsletter. Während eines Trainingssatzes arbeiten: “ Zeit unter Spannung ” ) gibt es im Kraftsport seit einigen.! Get away with the results of 50 seconds post comments and a bodybuilder. Gimmicky, but it caught on quickly due to the concept of time under tension factor then is directly. Hold them back from progress Charles Poliquin in 2000 set of 10 reps for an average lifter will anywhere! Muscle growth no business training with that weight Bolduc - Posted in: training and workout Tips Lean. Directly related to the amount of time under tension factor then is also directly related to the concept time! A Gravatar and you ’ re placing that muscle under, generally the greater growth...

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