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. Time: performing more repetitions (volume) may mediate muscle size. You know you can bench press 100 pounds around 10 times. There are several different ways to measure training volume, including volume load, relative volume, “effective reps,” time under tension, and number of hard sets. Time Under Tension. A muscle under stress for a longer period of time, stressed to total fatigue, will have greater muscle fiber recruitment. Resistance exercise training (RET)-induced increases in voluntary 1RM strength are greater if the RET is performed with higher loads and replication (or close) of the strength test. All of them have their strengths, but they also have drawbacks. If your time under tension is 60 seconds and you could have continued on for another 15 seconds, then the weight is not heavy enough. You're unable to focus on the muscles being worked because … You're unable to lower the weight in a slow, controlled manner, further reducing your time under tension. Muscle Mass – TUT = 30-70 seconds. Moving on, another idea that is still pretty popular is time under tension: how long it takes to complete all of the reps in a workout. Time under tension is exactly what it sounds like, the amount of time your muscles are working. You reduce the time under tension, because you're forced to use momentum to cheat. Hit the Type 2-B’s!” “No, train to failure!” “No, train Super Slow, maximize time under tension!” “No, train ultra-high volume!” “High frequency!” “Train the antagonistic muscle group since the body won’t allow further growth without balance!” The motor units in the muscle being worked are recruited from smallest to largest. While time under tension training is widely considered to be the most effective because of the research supporting it (as noted in the ‘You are What You Lift’ article) the actual overall training method used to reach hypertrophy is still being argued. Here is an Example of the Effects of Time Under Tension. Volume is the way in which we measure the size of the dose of a strength training program. “Train 8×3! inter-set rest, time under tension) have little influence on outcomes. The training volume for this set would be 1,000 pounds using the classic formula. Here’s a breakdown: Strength – TUT = 1-30 seconds. The amount of time under tension will vary in accordance with your training goals. Other variables (e.g. The more time you keep a muscle under tension, the greater chance you … However, defining and measuring training volume isn’t quite as straightforward as we’d like it to be. 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