Unravel the mystery of Time Under Tension workouts. Are they truly more effective? Let's delve into the science behind this training method, its potential benefits, and how it might revolutionize your fitness routine.
Time under tension (TUT) refers to the amount of time a muscle is held under tension or strain during an exercise set
During TUT workouts, you lengthen each phase of the movement to make your sets longer
- The idea is that this forces your muscles to work harder and optimizes muscular strength, endurance, and growth.
Challenges
TUT can be more challenging since it’s more difficult to remain in a pose for a long time or move your body slowly than it is to rush through movements.
- You’re more likely to do the movements quickly when the weight is too heavy or you’re feeling tired.
Focus on spending more time doing the difficult part of an exercise
Resting for 1 minute in between sets is ideal since this gives your muscles enough time to recover before the next round
- Schedule a session with a fitness pro if you want to take your workouts to the next level
- A time under tension workout can enhance your performance and endurance by building bigger, stronger muscles
Using slow movements can help you be more purposeful while at the same time allowing your mind to relax
This can stimulate awareness and concentration, which helps you to be more mindful
- When you pay attention to your movement, you can focus on proper breathing techniques, alignment, and movement patterns.
Scientific evidence surrounding the effectiveness of time under tension workouts varies
A 2019 study found that TUT has a negligible effect on resistance exercise training in increasing muscle size and strength
- Other research shows more promising results
- Making the eccentric phase (lengthening) double the length of the concentric phase (shortening) can have positive results on muscle growth
- Incorporating TUT to an exercise you’re already used to doing will make it more challenging and provide better results
