The main goal of this study was to assess the effects of caffeine supplementation on time under tension (TUT) and the number of performed repetitions (REP). The second objective was to determine the effects of CAF supplementation on power (P) and movement velocity (V) during the bench press movement. The Time Under Tension for power training would be 5-10 seconds. JEPonline 2017;20(6):41-54. Increasing the total number of sets is one way to do this, but greater TUT can also be achieved by performing isometric contractions on every set of bench presses and cable flyes. “Lower the weight fully down to your chest. Strength training also demands high levels of energy output. Time Under Tension, Muscular Activation, and Blood Lactate Responses to Perform 8, 10, and 12RM in the Bench Press Exercise. Lagree didn’t hesitate to call the bench press the ideal exercise to start experimenting with time under tension. Study aim: To determine and compare the time under tension (TUT) required to perform 8, 10 and 12 repetition maximum (RM) loads in the bench press exercise. Time under tension (or TUT for short) is commonly used in strength and conditioning and bodybuilding. This means increasing their time under tension (TUT)—the duration your muscles are contracting during a given set or workout. Use the time under tension technique (TUT) so you can get more out of your reps and grow your muscles by slowing down your reps to maximize the time your muscles spend under stress. Bench Press: Tempo 2:0:X = 3 seconds per rep x 3 reps = 9 seconds Time Under Tension (X = explosive) Strength. Material and methods: Twenty men (24.17 ± 4.69 years) were selected intentionally and properly. Essentially, it refers to how long a muscle is under strain during a set. 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