In the constantly evolving world of fitness, athletes and even beginners are looking for new ways to train to take them to new levels of fitness. There are many training splits and techniques but a commonly overlooked (yet SUPER effective) way to train is the time under tension (TUT) method.
This method is the training method that I am currently using and all I can say, it is SUPER effective. I have been able to increase my strength and the effectiveness of my workouts SO MUCH! Explore the new way to train, explore time under tension.
What is Time Under Tension (TUT)?
Time under tension is the training style that involves controlling the time it takes to complete each repetition. It involves slowing down every rep to ensure that your muscles are under tension throughout the entire set, this is different to traditional training styles where your muscles are only under tension during the concentric part of the rep.
By intentionally lengthening the time the muscle is under tension, you allow for better muscle activation. This technique also gives you explosive muscular power as well as boosts muscle growth.
How Do I Perform This Technique?
There are 2 main aspects about time under tension that you must know to complete it.
Concentric: (One Second Long)
This is the part where you contract the muscle, also known as the main movement of the repetition
This is the "curl" of the bicep curl
This is the "push" on any push movement such as chest, shoulders and triceps
This is the main contraction of muscles
Eccentric: (Three Seconds Long)
This is the part many people overlook
This is the time of the lift where many people quickly lower the weight to do another concentric movement
However, for this training technique you should focus on slowly lowering the weight even after the concentric movement, this is what is going to provide tension on the muscle
Remember: Contraction should be 1 SECONDS LONG, and Eccentric should be 3 SECONDS LONG.
Inspiration
I got my inspiration for this technique from the great Mike Mentzer, he always prioritized optimal training as well as keeping high intensity during workouts.
Benefits of Time Under Tension
Increased Muscular Hypertrophy: The intentional applied tension to the muscles gives better muscle activation as tension is one of the main factors of building muscle. This enhances hypertrophy and results in larger muscles.
Increased Strength Gain: By prioritizing muscular tension, not only will you get bigger muscles but you will have increased strength with the TUT training method.
Injury Prevention: The controlled and intentional nature of the TUT training method decreases injury. You are essentially training your tendons and joints to bear muscular tension, which will reduce injury and make you less prone to injury as well.
Plateau Breaking: Since this training style is very effective and stimulating, it provides muscular stimulus to the body which in turn will enable you to break plateaus in lifting. TUT will reignite fast progress and will help you avoid low growth phases.
Overall, time under tension is one of the GREATEST TRAINING METHODS to exist. It is my personal favourite as it has allowed me to grow both in muscle mass and strength. By controlling your reps and getting maximum tension on your muscles, you enable yourself to reach new heights in your fitness journey!
I highly urge for you to adopt this training style as it is simple and effective. If you seek explosive muscular ability and the ability to grow muscle at a fast rate I highly urge you to try this training technique!
THANKS FOR TUNING IN!
Just a young man trying to bring fitness to the world!
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