Variety is the spice of life and this definitely holds true in the gym. This time under tension factor then is also directly related to the tempo that you’re using. Not only will the increase in time under tension spur new muscle growth, but it will force you to check your form and use more appropriate weights. To … The focus is less on WHAT you are your lifting and more HOW you are lifting. This is a very effective strategy that many people will use to see high degrees of muscle growth. That’s one key mistake that some people will make and it will really hold them back from progress. He bounces the weight off his chest or excessively arches his back. So what is time under tension? With most TUT protocols you are choosing a TUT training protocol of 45 to 60 seconds. Time Under Tension (TUT) steht für die Zeit, für die Deine Muskeln in einem Trainingssatz unter Spannung stehen. The bottom line is increased load generally results in a compromised form. As mentioned above, a typical TUT training protocol calls for 45 to 60-second set ranges; this means you are training with lighter weights. The idea was extremely gimmicky, but it caught on quickly due to the supportive research. Time under tension is the time your muscle spends under load during a set. ©Copyright 2020 Labrada.com. The one caveat with TUT training is that it may not work well if you are into heavy lifting. Martin is a Certified Personal Trainer ACE and BCRPA and a natural bodybuilder. 4 Key Benefits Of Time Under Tension Training. Martin helps hundreds of clients to reach their goals. If you were to perform that same set but spend 2 … This final point goes hand in hand with improved form. TUT is a great way to mix things up especially if you have a few injuries on the mend. Time under tension (TUT) refers to the amount of time a muscle is held under tension or strain during an exercise set. Former Master Olympian Champion and 71-year-old bodybuilding legend Robby Robinson also emphasize just how crucial the mind-muscle connection and when Robby talks it’s a good idea to listen. Remember, Time Under Tension does not cause the greatest growth but Maximal Time Under Tension does. 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. Martin is a Certified Personal Trainer ACE and BCRPA and a natural bodybuilder. Essentially, it refers to how long a muscle is under strain during a set. Both of these factors working together is perfect for both increasing muscle definition and burning off body fat. The more you can mix it up the easier it is to keep things fresh. Performing a pushup slowly will add a challenge to and provide results from your workout regimen. Join my Mailing List to receive the latest news, updates, and launches. 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). The better your form, the less likely you are going to get injured. Get Your Special Report on Express Fat Loss. Üblicherweise ist damit die Zeitdauer gemeint, für die Deine Muskeln während eines Trainingssatzes arbeiten. The first big benefit you’ll get from monitoring your time under tension and then working to improve it is an enhanced metabolic response. All rights reserved. Additionally, if you have a large time under tension, you’ll also really jumpstart the metabolism since you are making the body do so much work and will be creating quite a high degree of micro tears in the tissues, therefore this will cause the body to expend more calories once the workout is finished. What is a myth is the idea that the length of time a muscle is under tension during a set is of critical importance when it comes to building muscle. That then gives you the time under tension for the workout, which is what you’re looking for here. Tempo Training Method: Time Under Tension – Improve Your Strength Gains. When you completely lockout your muscles, you are taking the stress of your muscles and transferring it over to your joints. So my challenge to you for this week's training is to try some of these techniques and increase the time … Maximize your Time Under Tension and you’ll be astounded with the results. Now that you can see that using a higher time under tension is an effective strategy to bring about higher levels of muscular fatigue, one thing that you do want to note here is that this doesn’t mean you should go reducing your weight to a very large extent. If you’re looking to get optimal results from your muscle building workout program, this is one element you can’t overlook. So next time you’re looking for a way to improve the muscle building results you see, consider time under tension. Save my name, email, and website in this browser for the next time I comment. During TUT workouts, you … This time under tension factor then is also directly related to the tempo that you’re using. 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 can no longer get away with the same stuff at 55 that you did at 25. [You'll also get the Lean Body Newsletter!]. By putting a muscle under longer bouts of strain, you can cause extensive muscle breakdown allowing you to maximize … Basically, if you lift a weight and it takes you 40 seconds to complete that set, you have a total time under tension of 40 seconds. The first big benefit you’ll get from monitoring your time under tension and then working to improve it is an enhanced metabolic response. Slow pushups are an excellent way to use TUT. It’s easy to be familiar with the basic components, when putting together a plan like; Sets, reps, rest periods, exercise choices, how many times to train, etc. Even to this day, time under tension is still seen as the most important muscle-building factor for a lot of coaches. 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. 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 After early studies showed benefits to longer time under tension, there was a surge in new workout programs based on "super slow" training.. Time under tension (or TUT for short) is commonly used in strength and conditioning and bodybuilding. And by the way, do not forget to check out the online Labrada Nutrition Specials below where you can save over 50% on the Holiday Stacks: Tick the box if you would like to be e-mailed when a followup comment is added to this post. 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. So next time you’re looking for a way to improve the muscle building results you see, consider time under tension. If you maintain this tempo for eight reps, then the entire set will take 48 seconds, which falls right in the middle of the ideal time under tension range to build muscle (40 to 60 seconds). 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. I was recently introduced to the concept of Time Under Tension Training (or TUT for short). 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.