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). 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 So my challenge to you for this week's training is to try some of these techniques and increase the time … If you were to perform that same set but spend 2 … The idea was extremely gimmicky, but it caught on quickly due to the supportive research. Anyone, from the gym newb to the hardcore lifter, can benefit from mixing some increased time under tension techniques into his or her program. A typical set of 10 reps for an average lifter will take anywhere from 15-25 seconds depending on lifting speed. So many people go out on the hunt for a muscle building program and put so much focus on the precise exercises they’re doing, how much rest they’re taking between the exercises, how often they’re working out each week, and so on, but then completely neglect the time under tension factor. As mentioned above, a typical TUT training protocol calls for 45 to 60-second set ranges; this means you are training with lighter weights. With most TUT protocols you are choosing a TUT training protocol of 45 to 60 seconds. So next time you’re looking for a way to improve the muscle building results you see, consider time under tension. 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. ©Copyright 2020 Labrada.com. When you completely lockout your muscles, you are taking the stress of your muscles and transferring it over to your joints. Here is a peek at what Robby looks like at 71. If you have to lower the weight by more than five pounds, speed up the tempo so it’s not quite so slow and you can successfully complete the exercise. This final point goes hand in hand with improved form. You want to force it to tense even further than it would have normally done. Time under tension (or TUT for short) is commonly used in strength and conditioning and bodybuilding. Both of these factors working together is perfect for both increasing muscle definition and burning off body fat. Slow pushups are an excellent way to use TUT. TUT is a great way to mix things up especially if you have a few injuries on the mend. The focus is less on WHAT you are your lifting and more HOW you are lifting. We have all seen the guy at the gym who puts 2 plates on the bench but has no business training with that weight. We empower people with nutritional products and the knowledge they need to get into great shape, and be healthy for life. Martin is a Certified Personal Trainer ACE and BCRPA and a natural bodybuilder. Since the more stress you place on the muscle with each rep you perform, the more you’ll deplete the muscle of the resources it has, the greater its ability to deal with fatigue will become. So next time you’re looking for a way to improve the muscle building results you see, consider time under tension. The first big benefit you’ll get from monitoring your time under tension and then working to improve it is an enhanced metabolic response. A typical set of 10 reps for an average lifter will take anywhere from 15-25 seconds depending on lifting speed. Since the more stress you place on the muscle with each rep you perform, the more you’ll deplete the muscle of the resources it has, the greater its ability to deal with fatigue will become. This time under tension factor then is also directly related to the tempo that you’re using. This time under tension factor then is also directly related to the tempo that you’re using. Wondering why time under tension is important for seeing best results? Get Your Special Report on Express Fat Loss. 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 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.