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Time under tension
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1. How to calculate here
When you run a series on your chest, you drop the weight for 3 seconds, then you squeeze it out for 2 seconds without holding it, and then you start repeating again right away. Assuming the series consists of 12 repetitions, your TUT is 60 seconds (5 × 12). Modifying any of them automatically changes the TUT. I'll use a specific example to explain how to do this.2. Here's what's going on
To achieve functional hypertrophy, it is recommended to keep the muscles under tension for 20 to 40 seconds. The number of repetitions combined with the tempo determines the amount of time under tension that affects the development of strength, hypertrophies and endurance. I can do the same number of iterations at a 2-second pace, then I will develop the force more strongly, because the whole series will take me 16 seconds. Depending on the purpose of the series, we can apply a specific time under pressure.3. That's what the research says
As it turns out, performing 6 sets of 12 repetitions at a leisurely pace with a weight of 35% CM results in greater muscle growth than performing 3 sets with a fast pace and weight of 70%. This is very useful information for people who, for various reasons, cannot lift heavy weights but still want to improve their appearance. One group did this exercise with 1 second of eccentric and concentric phases (just 50 seconds), while the other group did a 6-second time of each phase (just about 400 seconds, it turned out that the protein synthesis was almost 40 percent higher in the group with longer TUT exercises.4. Time under stress as one of the conditions of hypertrophy
Muscle growth is influenced by three main mechanisms: muscle tension, damage, and metabolic stress. This affects the development of fast-triggering fibers that determine muscle size. Increasing TUT causes an increase in metabolic tension by reducing oxygen, bleeding (muscle pump) and accumulation of the by-products of metabolism, i.e. lactic acid. As you can see, however, manipulation only occasionally under stress allows us to influence our training flow.5. Here's the weight
Increasing the load will cause faster fatigue, which translates into shortening the time under stress. One technique that uses this dependence is the so-called drop set. Often instead of muscle strength, they use powerlessness. Exercising in this way, they lose the desired muscle tension, and measuring the TUT for these types of exercises makes no sense. In addition to the right pace, muscle tension is also affected by the user. Rather, it is prolonged by reducing the weight.6. Control the time under tension
The second recommended and more effective way is to use the right pace for each repetition. Control of movement and maintaining muscle tension for the assumed time are elements that should be the foundation, especially in bodybuilding training. The corresponding value of TUT can be achieved in two ways. This allows you to focus more heavily on the entire exercise, and above all on the eccentric and concentric phase.7. Translate this page to Switch Polish: Switch
For example, instead of gaining weight, we can extend the total TUT from week to week in a training cycle. This parameter allows us to focus on muscle tension, which is one of the most important factors affecting the end of a workout.
