Time Under Tension, An Introduction
Time under tension (TUT) is a new fitness strength-training concept that involves more time spent on complex phases rather than rushing through repetitions. When movements are slow, the muscle is held under stress for a more extended period, leading to more effective performance. The lengthed control puts more stress on your muscles, and in theory, TUT should increase hypertrophy, the term for increasing strength and muscle development. TUT workouts focus on weightlifting and calisthenics training.
Time under tension (TUT) is precisely the opposite of squeezing in as many reps as possible before your muscles fatigue. Therefore, the lengthening of each phase of movement during TUT sets increases the duration of the workout set. In this article, I’ll briefly overview the benefits of time under-tension techniques and how you can incorporate them into your fitness routine to achieve optimal results.
Time Under Tension, The benefits.
It may be possible for you to get more out of your workout routine if you use Time under tension (TUT). Your muscles will work harder for an extended period, and you’ll notice better results. With muscle growth, you’ll be able to improve muscular control, get stronger bones, and lose body fat. With a significantly more muscular physique, you’ll amplify your athletic performance. You may perform better in competition or at the gym by taking advantage of Time under tension (TUT) benefits.
Slow movements create purposeful, calculated actions. Therefore relaxation, alertness, and concentration are promoted through repetitive Time under tension (TUT) training. The benefit is twofold, developing physical strength and a greater sense of mindfulness. As the saying goes, “slow is smooth, and smooth is fast.” Slow movements can help you relax your mind by creating a sense of purpose.
TUT, What Does The Science Say?
Studies vary on the efficacy of Time under tension (TUT) for strength and muscle development. According to a 2019 study, TUT had little effect on the effectiveness of resistance exercise training in increasing muscle size and strength. On the other hand, a 2016 study found Time under tension (TUT) effective on muscle growth.
While studies are conflicting, Time under tension (TUT) explores an opportunity for
a significant increase in muscle activation and blood lactate levels when increasing the eccentric phase duration. For example, a bench press may have an improved physiological demand, resulting in more challenging and effective lifting with an added two seconds to the eccentric phase.
How to apply Time under tension (TUT) in your training session?
There are a few things to keep in mind when using the TUT method to ensure you get the best results:
- The eccentric phase is where you should slow down your pace and focus on it.
- Safety should be your number one priority.
- Ensure you are not overloading yourself with work.
- Focus on achieving your goals
- A certified trainer can guide you and ensure you achieve the best results.
- Rest and recover accordingly