What is time under tension?
Time under tension (or TUT) is essentially how long the muscle you are working is subjected to resistance. TUT is often an overlooked aspect of bodybuilding by new lifters because many programs emphasize sets and reps instead. However, time under tension has been clinically proven to be responsible for building strength and muscle mass. A common assumption in bodybuilding is that a good set of weightlifting is how many reps you do per set. Lifters can do a solid 10-12 reps of an exercise but the set may have lasted 30 seconds or less depending on how quickly they did the reps. If you are rapidly moving through the positive and negative parts of the repetition on every set there is a good chance you are missing out on maximizing muscle growth.
The standard way of planning a muscle building program is a good general guideline. Performing 4 sets of 8-12 repetitions is going to benefit beginners more than doing nothing. But implementing time under tension training right away may improve your early size gains.
How much time under tension is needed for muscle growth?
Hypertrophy means the growth in organs or tissue due to an increase in the size of the cells. For bodybuilders it basically just refers to muscle growth. The best way to break down the application of this principle is to view each one of your repetitions in the three different phases.
- Phase 1: Concentric phase. The positive portion of your rep where you move the weight up.
- Phase 2: Isometric phase. This is where you have successfully lifted the weight and are (usually) fully extended.
- Phase 3: Eccentric phase. Where you return the weight back to the starting position.
There are several rhythmic recommendations that work the best for various exercises, but they all generate positive results. However, a good general guide is to approach each rep you do with a 1-2-3 rhythm. This would be a 1 second lift (concentric), a 2 second hold (isometric), and a 3 second return to starting position.
In this case each rep last 6 seconds so a 10 repetition set gives you a full minute of time under tension. The most commonly recommended amount of time under tension is between 40-60 seconds per set.
Keep the tension on your muscles
To illustrate the point, let’s assume you use a 1-2-1 rhythm for 8 reps. The total time under tension is just 32 seconds. The reason this is important to be aware of is because that aiming for a certain amount of reps and sets is an excellent generic guide to having a great workout. But it is even more important that you understand and execute the appropriate time under tension.
If you are just aggressively throwing the weights up and down rapidly on your movements, whether it be pushups, bench press, squats, or growing your biceps with curls or really any type of exercise, then you are not following time under tension principles. Ending each of your sets in roughly 30 seconds or less not the worst weightlifting mistake in the world. At least you are subjecting your muscles to resistance which still will help maintain mass, strength, and definition. By the way, even as an experienced lifter, slowing down can help correct an uneven bench press, like it did for my son.
Focus on form for these lifts
Time under tension is about concentrating more on proper form of the movement not how much weight you can lift. A rule of thumb among bodybuilders seeking size and muscle definition is focus on perfect form for the weightlifting exercise during each repetition.
The tendency is to focus on how much weight you are “throwing up” or how many reps they are “cranking out”. Some people say that using perfect form for the exercise results in perfect form of the muscle. While diet does play a role, you notice that the really weightlifters and powerlifters usually do not possess the muscle detail of bodybuilders.
Powerlifters and weightlifters are more focused on lifting the heaviest weight possible. This means they use heavier weights and lower repetitions. Often, they lift 1-4 reps per set and while they are strong and large, they usually possess less definition than bodybuilders. Keep in mind that bodybuilding, weightlifting and powerlifting all have weight classes too. Typically, we see the giants on TV because they sell tickets. But there are lighter athletes in all of these events.
This doesn’t mean powerlifters can’t get ripped or that bodybuilders can’t get powerful. All it means is they have to modify their training to achieve specific results. In fact, some already do that by using a method called powerbuilding for size, power and aethetics.
How does time under tension stimulate muscle growth?
The way time under tension training works is related to the breakdown and recruitment of muscle fibers in each set. If you do a shorter duration set then you will recruit a limited about of muscle fibers. On the other hand, when you hit a longer duration set the muscle will need to call on other types of muscle fibers to help move the weight.
Your skeletal muscles have multiple types of muscle fibers which each have different characteristics. Without going into too much detail about which muscle fibers to do what, it is important to know that certain fibers fatigue more easily than others. Ultimately, what this means is if you perform very fast repetitions you are not adequately fatiguing other muscle fibers. If you are not creating stress on those other muscle fibers then there is no need for them to adapt by becoming larger and stronger. This is part of the reason that bodybuilders who use time under tension appear to have greater depth and definition than someone of comparable height, weight and bodyfat percentage.
Another consideration is the isolation of the muscle group you are training. Very fast repetitions often utilize other muscle groups to help with the weight as well as momentum. A slower, more controlled repetition really isolates those muscles and you are usually affecting them more specifically and deliberately. This is the reason why the previous section encourages new lifters not to worry about the weight the others are using and to focus on form instead.
Does time under tension increase strength?
It’s probably safe to say that most people who are lifting weights want to look strong and be strong, or at least “stronger”. The fact of the matter is that lifting heavy things will over time, allow you to lift heavier things.
Standard rep and set programs will build strength. Powerlifting, weightlifting or training with strongman equipment will build strength. Time under tension programs will also build strength. In fact, even focusing on the certain phases of a lift will build strength!
For example, simply holding a position for an extended period of time will help those muscles grow stronger. A couple of examples of isometric exercises includes planks and wall sits. Anyone that has done either of these can attest to their benefits.
That said, if you want to lift “much” heavier weight then you may want to incorporate some weightlifting or powerlifting movements from time to time. Especially if you are gaining mass and definition at a rate you are satisfied with. There are plenty of athletes that mix up their routines to stimulate growth and strength. This is particularly true if you a stall in both size and strength for more than a few weeks. At first you should notice a pretty big improvement in strength as you get used to each lift. Once you have the movement perfected you will notice even more regular strength gains. As your strength continues to improve you will begin to see gains in muscle size and tone. This is assuming your rest, recovery and diet are dialed in.
TOT Training Bottom Line
Time under tension training is beneficial for lifters of any level to stimulate new muscle growth, strength and muscular endurance. However, TOT training is of particular benefit to new lifters.
Time under training tension allows beginners to focus on the mechanics of a lift while they adapt to the motion. Simultaneously they will increase their own strength, size and definition as they progress. This opens the door to other training methods that may require even greater technical prowess.
Athletes just starting a weightlifting routine can benefit from this training method as well. Particularly any athlete in a sport that has to face continuous resistance for extended periods of time. Wrestlers, mixed martial artists or participants of any grappling sport often have to hold, push, lift or carry the weight of a resisting opponent for minutes at a time in some cases.
Time under tension training is not just for athletes either. Anyone with a job that requires pushing or carrying weight will benefit from this type of routine. Movers are an excellent example of professionals that must lift, carry and hold heavy objects for relatively long periods of time. They certainly would not be in the industry long if cannot carry a box loaded with fine China up two flights of stairs!
The bottom line is, time under tension training is useful, effective and easily incorporated into any existing resistance training program.
