The amount of time that a muscle is held under stress or strain during an exercise session is referred to as its “time under tension,” or TUT for short. When performing time under tension workouts, you should strive to extend each component of the movement in order to perform longer sets.
The concept behind this is that it makes your muscles work harder, which in turn maximizes their strength as well as their endurance and growth.
Weightlifting and other forms of training using one’s own bodyweight are examples of TUT-based exercises. Workouts using the TUT method require you to slow down the movements of each repetition and spend more time on the more challenging parts of the exercise. When the activity is performed at a slower pace, the muscle is subjected to strain for a longer amount of time, which may lead to improved results.
Continue reading to find out more about the benefits of time under tension workouts as well as how you can include them into your current fitness program.
Benefits That May Be Expected.
It’s possible that if you incorporate the TUT approach into your workouts, you’ll get more out of your regular exercise routine. Altering your regimen so that you contract your muscles for a longer period of time might also assist you in breaking through any plateaus you may be experiencing. All of these benefits have a favorable impact on your ability to function, both in your everyday life and in your sports endeavors.
Workouts using the TUT method are intended to build stress in your muscles for an extended length of time, which ultimately results in increased muscle mass. The more effort you put into working out your muscles, the better the results you’ll get.
Muscles that are larger and stronger are better able to govern other muscles, improve bone mineral density, and reduce the amount of body fat. You will feel and appear to have better toned muscles, but you may also have increased muscle soreness.
Making use of slow movements might help you be more purposeful while also enabling your mind to relax at the same time. This has the potential to enhance awareness as well as concentration, both of which can help you become more mindful.
When you pay attention to how you’re moving, you give yourself the opportunity to concentrate on correct breathing methods, posture, and movement patterns. This assists in the development of muscular control and optimal posture while also stabilizing your body in a way that reduces the risk of injury.
Is It Useful In Any Way?
The scientific data supporting the effectiveness of workouts that involve time spent under tension is mixed. A study that was conducted in 2019 came to the conclusion that TUT had almost little impact on the growth of muscle mass and strength when compared to resistance exercise training.
Other research has shown outcomes that are more encouraging. A pilot study published in 2016 indicated that increasing the length of the eccentric phase (the part of the exercise that involves lengthening) to be twice as long as the concentric phase (the part that involves shortening) can have a beneficial effect on muscle building.
People’s muscular activation and blood lactate response increased when the eccentric phase of a bench press repetition was performed for longer. This suggests that increasing the time spent in the eccentric portion of a lifting exercise from 1 to 2 seconds promotes larger physiological demands, hence making the movement more hard and effective.
The Proper Way To Carry It Out.
Reduce the intensity of your workout to incorporate the TUT technique into your routine. Your muscles will be stimulated to promote growth if the motions you perform are performed at a slower pace. It is possible that you will be need to use a lower weight in order to successfully complete the increased time requirement.
For the tempo approach to be effective, the eccentric part of each repetition needs to be performed at a more leisurely pace. Increase the duration of each eccentric phase by between 2 and 6 seconds. You also have the option of extending the eccentric phase to be twice as long as the concentric phase.
Adding the TUT approach to a workout that you are already familiar with completing will make it more difficult for you to complete and will produce greater outcomes for you. Move in a way that is even, smooth, and under control.
Make sure you stay to the tempo you choose for the lifting, lowering, and pause portions of the exercise. Continue the movement until it is complete rather than stopping before it is finished.
TUT can be more difficult than other forms of yoga since it is more difficult to hold a pose for an extended period of time or to move your body slowly than it is to speed through the moves. When the weight is excessively heavy or when you are feeling weary, you will have a greater tendency to perform the exercises rapidly.
Isometric exercises, such as planks, squats, and lunges, are excellent opportunities to practice TUT. There are further possibilities like as wall sits and overhead holds. When doing an isometric hold in the midst of a movement, select the position that presents the greatest challenge.
You can also choose to move more slowly while you are practicing leg lifts or when you are transitioning between two yoga postures, such as downward-facing dog and upward-facing dog. Both of these movements require you to move your legs.
A Few Essential Guidelines:
- The lengthening or eccentric phase of an exercise is typically the most challenging component of an activity, so make it a priority to spend more time on this phase.
- Perform at least four to six sets of six to twelve repetitions for each exercise. This will ensure you get the most muscular growth possible.
- Make sure the weight load you’re using is heavy enough to tire out your muscles.
- You have the option, over the course of a few weeks, of lifting heavier weights or performing exercises that are more difficult.
- Targeting different muscle groups on separate days allows you to work out more frequently while still allowing adequate time for recovery in between sessions.
- A TUT set typically lasts between 30 and 60 seconds, with the length of time varying depending on the number of repetitions performed as well as the amount of weight being used.
- Instead of merely performing a large number of repetitions in a short amount of time, focus on timing each set. Establish a timer, and then perform a workout continuously for the allotted length of time without taking a break.
- Complete the workout with one set performed at an even slower rate.
- It is essential to take breaks in between sets when performing TUT workouts. It is recommended that you take a break between sets of roughly one minute in order to give your muscles adequate time to recuperate before moving on to the next round.
When To Consult A Fitness Professional.
If you are interested in elevating the quality of your workouts to the next level, consult with a trained fitness professional. Having a personal trainer for your TUT workouts is beneficial for a number of reasons, but one of the most important reasons is that they can assist you in monitoring the passage of time. Once you begin to feel weary, it is quite normal to lose count or to speed up the process.
A limited study conducted in 2015 indicated that the majority of persons who performed TUT exercises on their own did not adhere to the guidelines that were provided to them. This highlights the need of working out on a regular basis with a trained expert and of having instructions that are both clear and exact for when you are working out on your own.
Working with a personal trainer can help ensure that you are performing the appropriate number of repetitions and sets. In addition to this, they will keep you focused and on topic during the entire session so that you can get the most out of it. You may even find that you may reduce the amount of time you spend in the gym while still achieving the same or even better results.
A trained fitness professional can also create a personalized exercise program for you based on your goals for the training session. They are able to develop a program according to certain aims such as the following:
- Development of the muscles (hypertrophy).
- Physical endurance.
Personal trainers have a plethora of knowledge and are able to demonstrate exactly how to enhance a client’s form, breath, and alignment throughout a workout session. In addition to this, they are able to check that you are performing the exercises in the correct manner to ensure your safety and maximize your effectiveness.
As you make progress toward your objectives, they will inspire you and encourage you to keep going. Your trainer will be able to guide you in making decisions regarding the further progressions in your training as you achieve the goals you set together.
Workouts that focus on time under tension can help you create bigger, stronger muscles, which can improve your performance and endurance. If you want to spice up your training routine and enhance your fitness, this is a terrific strategy to add to the workout regimen you already have.
Because you’ll have more time to connect with your body and concentrate on proper form, alignment, and movement patterns, you could discover that slowing down the pace of your exercises results in a more fulfilling experience overall.