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The Question: Time Under Tension is a training method growing in popularity amongst athletes and bodybuilders to increase muscle mass. How can you incorporate time under tension into your workouts? Be specific. What are some benefits of TUT training? What are some of the downfalls of TUT? What kind of results can one expect from incorporating TUT into their regimen? Show off your knowledge to the world! The Winners:
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Time Under Tension is a training method growing in popularity amongst athletes and bodybuilders to increase muscle mass. The method can also be used to increase muscle strength and endurance. As you may have guessed, what time under tension (TUT) actually involves is measuring the time a muscle is under tension. I know you're probably thinking; any workout has a muscle under tension for a certain amount of time, right? Well, what the TUT method actually does is consciously define the 'set' of an exercise by the length of time to finish it, rather than by repetitions (but repetitions are still involved of course). So, the time it takes to complete the set is the amount of time that the muscle is "under tension." Using a stopwatch or counting "steamboats," you can measure the time of one repetition. Usually TUT is measured with a 3-digit code, but can be better measured with a 4-digit code to maximize gains. For example, doing a "push exercise" like bench press, the TUT can be measured as 4012. What this translates to is that it took 4 seconds for the eccentric part of the motion (bringing the weight down, lengthening the muscle), a 0 second pause at the bottom of the motion, then 1 second for the concentric part (pushing it up, shortening the muscle), followed by a 2 second pause at the top (focusing on tight contraction). For this rep, the time under tension is 7 seconds. In a set of 8 reps, the time under tension for the entire set would be 56 seconds.
For a "pull exercise" like bent-over rows, the TUT can be measured as 1240. This means that the concentric motion is 1 seconds, following by a 2 second held contraction at the top of the motion, then 4 second eccentric motion, ending with a 0 second pause at the bottom to end the rep.
By measuring the work you are putting on your muscle during each set in this way, you can integrate TUT into your program whether your goal is to build muscle size, increase muscular endurance or build muscle strength. For endurance it is recommended to have the 5-30 reps per set with the TUT for the set between 70-100 seconds, for strength 1-6 reps per set with a TUT between 4-20 seconds, and for muscle growth 8-12 reps per set with a TUT between 40-70 seconds.
TUT can be effectively applied to your goals, whether your goals are to increase muscle strength, increase muscle endurance or increase muscle growth. For building endurance, 5-30 reps per set with the TUT for the set between 70-100 seconds is optimal. For building strength, 1-6 reps per set with the TUT between 4-20 seconds is optimal. For muscle growth, 8-12 reps per set with the TUT between 40-70 seconds is optimal. For example, to incorporate TUT in a workout for muscle growth as a goal (8-12 reps, TUT 40-70 seconds per set), the following set-up would work:
With this program, the TUT for each set is 56 seconds - falling in the range that is best for muscle growth.
Both concentric AND eccentric motions are intentionally challenged using the TUT, which can lead to awesome gains on any muscle group you are trying improve. It has been shown that focusing on working eccentric muscle actions with concentric action can lead to greater strength performance, compared to concentric alone. Related Eccentric Articles: Also, as more focus is brought to the exercise and movements are slowed down, the correct form is more likely to be used. Correct form is probably one of the most overlooked, and most important factors for muscle growth, strength and endurance. TUT is useful for all levels of bodybuilders, but is especially useful for beginners or bodybuilders wanting to bust out of that dreaded plateau.
TUT focuses on muscle tension over a certain amount of time, rather than getting it over and done with quickly, so the muscle will recognize the need to grow (by neural factors) to accommodate the work being applied to it. With that said, a TUT workout alone will not make muscle grow. The benefits of TUT can only come if other factors are in check such as nutrition and adequate rest.
In some exercises, especially ones that require supporting grip, you may find it is easy to get fatigued if you are not accustomed to supporting the weight for the certain amount of time. Also, as more focus is placed on contraction and slower movement through the exercise, you may fatigue the muscle group sooner, decreasing the amount of reps you could normally do. One solution to this problem is to take in a good energy source before your workout. Eating a good source of complex carbs before your workout will help and supplements like creatine and beta-alanine also work great to sustain energy in the gym! In exercises like Squats or Deadlifts, there is less emphasis on a focused contraction at the end of the concentric motion, compared to exercises like Dumbbell Flyes and Lat Pulldowns. An important factor included in TUT is this contraction. While some exercises may be deficient in a 2 second contraction in the motion, results can still be seen. But for the sake of consistency, it is a downfall in the TUT method. When an exercise is lacking in the held contraction, just use that time to pause at that position. As with any program or training method, your muscle can adapt to and "expect" the work from the TUT method. Staying with any program too long can lead to that plateau, and nobody wants that! To avoid this rut, try switching up the exercises used in your workouts every 4-6 weeks. After 8 weeks of using TUT in your workouts it's best to take a break from it for at least 2 weeks to decondition your muscles. This will make them more likely to respond to the method if you take it up again, whatever your goals are.
First off, I'm using TUT right now in my workouts, in the program I mentioned above - and the rumors are true, it works! Since I started using TUT 2 months ago for gaining muscle mass, I've gained nearly 7 lbs of lean muscle (maintained the same BF%, caliper method). Related Measuring Body Fat Articles: But as a caveat, what works for one person may not work for you, so do not expect to gain 40 lbs of lean muscle in a month just because that was the case for someone else. Remember to always maintain a diet and supplementation that applies to your goal, or this or any program won't help you reach your goal. Although there aren't many studies to verify the TUT method to maximize gains better than anything else, its definitely worth the try, at least to let you become aware of and get rid of any bad habits you may have in a certain exercise. The best results you may hear about are mainly word-of-mouth, so as with anything, it's up to you to decide whether or not you want to try it out and see if it works for you.
Cheers! References:
Time under tension is a training method that was made very popular by a strength coach Charles Poliquin. This method required that you actually time how long the targeted muscle was under tension via the weight. A perfect example of this would be the bench press. The barbell bench press is an exercise that I feel works great for incorporating time under tension into. You can put up at least 20 to 40 more pounds than you would usually do for reps. Take the weight off the rack and lockout. While a spotter is behind you, slowly let the weight descend to your chest while keeping your chest flexed and your body tight. This is one rep of time under tension, which for short we will abbreviate as TUT.
The great thing about TUT is that it can be incorporated into both bodybuilding and powerlifting. Personally I like doing a hybrid of both, which Layne Norton also follows in his programs. There are a few main exercises that I feel TUT is most beneficial for.
Absolutely, especially for accessory exercises such as biceps, smaller movements for triceps and shoulders, and legs, all of these can incorporate TUT for awesome results and a huge pump! We will get into this more when we discuss our workouts.
Working time under tension into workouts can be done very easily. I am going to make up a workout that is going to be geared for general muscle building, and I will also list additional exercises, set and rep ranges for awesome TUT results!
After proper shoulder warming up and overall chest warming up, you can delve into the barbell bench press. As you can see, we are only doing two sets of TUT. This is enough to stimulate those dormant fibers. Remember to always have a spotter when doing this! After a slow descent your chest and shoulders will be tired and since you should be overloading a little bit, you will need assistance getting the weight up to repeat for reps. Following our main movement, we can move into a few additional accessory exercises for the chest and abs and call it a day!
2 sets of 8 reps
By incorporating in a few sets of incline and decline dumbbell work, we will be able to hit the upper and lower part of the chest for overall chest development and strengthening. I also feel that hanging leg raises is the best exercise for overall abdominal development, and you may adjust sets, if 6 is too many or too few.
Here is the first exercise we are going to incorporate TUT into our back and bicep workout. Since back is mainly pulling, it is hard to engage into a TUT position, and in my opinion even risks injury. Dumbbell curls are a great exercise to use time under tension in though. On each rep, drive the weight up, using bicep only. Hold for a second, then slowly let the weight down to your side. Use a light weight, between five and ten pounds lighter than normal, and prepare to get the pump of your life! That will do it for our back and bicep workout. Yes, a very simple routine, but since we are incorporating TUT into all of our workouts, it will make it much more intense, and on a five-day split we want to ensure our bodies plenty of time to recover from this new stimulating workout routine!
One of the biggest benefits to TUT training is new muscle stimulus. Take any guy who is in the gym and bangs out large amounts of weight and then put him through a time under tension workout and halfway through he will be spent. It's not even a matter of being exhausted as much as it is muscle fatigue. You will be squeezing out enormous amounts of glycogen and lactic acid and there is a point where muscles stop working.
It is this new muscle stimulus that causes growth. The workout routine that I made up was more or less for demonstrative purposes and to show how you can assemble a workout and also incorporate time under tension training in with it. You can definitely use the specified routine for great results though. I generally do not do TUT workouts much longer than 4-6 weeks because the body does begin to adapt and again you want to keep your body guessing- that is what initiates growth. Another great benefit to learning TUT training and doing it is it helps you use proper form. Time under tension forces you to take the weight down to a manageable level, because you can no longer be swinging things around like you once did. I have had a lot of guys training TUT with me and initially they just wanted to move a lot of weight but then familiarized them with the importance of form. Without proper form you can not target the desired muscle group and also run the risk of severe injury. Related Injury Articles:
If you have any further questions about time under training questions, or anything else, feel free to contact me at my email BKevin89@yahoo.com and I will get back to you very soon!
Time Under Tension is a training method growing in popularity amongst athletes and bodybuilders to increase muscle mass. Muscles don't record how many repetitions have been performed, muscles experience varied amount of tension. Increasing the amount of tension augments muscle stimulation and triggers more growth. Time Under Tension is the amount of time (in seconds) that a muscle is under tension during a given set. Time Under Tension (TUT) or Time Under Load (TUL), are both terms which may be used interchangeably, often associated with a specific tempo. Tempo was popularized by the Australian strength coach Ian King. Charles Poliquin, a renowned Canadian strength coach is also credited with introducing the practice of TUT into the spotlight. Tempo is usually represented by a four digit number such as 4020.
This tempo is then added together and multiplied by the number of reps. If the tempo is 4020 for a set of 10 reps, then the total TUT per set is (6 x 10) 60 seconds. It is believed that a range of 40-50 seconds is the best to stimulate fast twitch fibers. Ranges from 90-120 seconds are believed to benefit slow twitch fibers. Use both to achieve the full benefits from Time Under Tension training and aim for an average 50-90 seconds of TUT per set.
One can incorporate Time Under Tension into their workouts in a variety of ways. Methods of utilizing TUT include the following:
Maintain tension on the muscle and do not lock out after each rep. Locking out transfers the load from the muscle to the joints which can cause injury. The idea is to maintain continuous muscle Time Under Load (TUL).
Partials are reps performed within a set range of motion (ROM). Partials are often used at the end of a set when full repetitions can no longer be performed. However, one can use partials at any time during a set to increase TUT. X-Rep training is based around a foundation of partials (X-reps) between full ROM repetitions.
Negative reps are repetitions consisting of the repeated eccentric phase of an exercise to a slow and steady count as the weight is lowered. Muscles are capable of exerting the most force during the eccentric phase. Consequently, negatives are often performed with a greater amount of weight than standards reps. Ex. Lowering the bar to one's chest while benching to the count of 10 or more and then having a spotter's assistance in getting the weight back up, and repeating.
Slow controlled repetitions focus on proper form while engaging stabilizers and recruiting more muscle fibers.
The more reps performed, the longer a given muscle is engaged. High reps are typically those in the range of 10 or more.
Drops sets are a common favorite when trying to access dormant muscle fibers, pushing through fatigue, and acquiring that deep muscle burn.
Warm up with 5-10 minutes of low to moderate intensity cardio and dynamic stretching.
Cool down with 10-30 minutes of low-moderate intensity cardio and full body static stretching.
Time Under Tension training allows trainees to develop a greater mind to muscle connection while stimulating more muscle growth. The greater motor unit recruitment through TUT training yields increased muscle growth potential. Time Under Tension also allows trainees to concentrate on their form while lifting and improve the presence of stabilizers. TUT is one of the best ways to promote hypertrophy increases. TUT training also results in mind blowing pumps. Coupled with proper stretch protocol, typical beginners will experience phenomenal increases in size.
As everything else in life, nothing is perfect - including Time Under Tension. While many attempt to reap the benefits of TUT, the majority will have difficulty with the increased muscle activity during each set. Those who have little experience with Time Under Tension may end up going too light to achieve maximal results. A high degree of tension is required to be the most effective. Another downfall of TUT include the reduced strength potential through concentration distraction. While one is busy counting the passing seconds, they may not focus on the actual exercise. This (Central Nervous System) CNS distraction may result in struggling with submaximal loads.
A beginner struggling with the fatigue associated with this time of work may have their form and control of the weight decrease as the set progresses. Failing to have a spotter will inevitably end in injury. It will take some time before one is accustomed to the pressure placed upon the body by TUT.
One can expect noticeable size increases after very little time into a TUT training regimen. The increased motor unit recruitment translates into an improved mind to muscle connection and future muscle growth due to the isolation of desired muscles during exercise. Maintaining tension while varying rep tempo will expand one's growth to epic proportions. Ever since I discovered Time Under Tension, I've packed on slabs of mass and developed a much firmer physique. I highly advocate TUT for those looking to get larger. References:
EAGLES56
In today's world bodybuilding is on the evolution of new muscle growth, yet many still don't know many of the new advancements, and those who are aware often do not know how to implement these strategies into their current workout. One of these recently creeping up in the market is time under tension (TUT). Time under tension is a simple and taxing strategy used in bodybuilding that has recently caught plenty of attention. TUT is simply extending the amount of stress or tension placed on the muscles. This method causes excessive growth do to the large amount of fiber activation taking place. However, there are several types of ways to increase tension, and many of them are equally effective. For example: These 5 mentioned above are probably the most common in bodybuilding. Also, they are most likely the most effective.
These are basically reps that are a fraction of the full contraction from one rep. Partial reps are 2-4 reps that focus at the main point of fiber alignment, allowing for larger stimulation of muscle cells. They are done at the end of a set and can be added in conjunction with drop sets. Example: 21's (7 partial reps in the lower, middle, and top of the bicep curl contraction.)
    Click To Enlarge. 21's. Video: First 7 Reps MPEG (297 KB) - Windows Media (88 KB) Video: Next 7 Reps MPEG (247 KB) - Windows Media (78 KB) Video: Last 7 Reps MPEG (1.1 MB) - Windows Media (277 KB)
Slower reps in the negative or positive part of a rep is often associated in gaining strength. However, in bodybuilding this is also a great element to use in your next workout. By increasing the time to do the rep, you are increasing the amount of fibers actually participating in the exercise which also leads to great gains. Usually this type of lifting calls for about 3 seconds going down, a slight static hold, then about 3 seconds going up.
A body building favorite, drop sets offer a variety of advantages, because, like controlled reps, they place more stress on fibers causing activation of "dead" fibers. Unlike static holds and controlled reps, drop sets offer a larger advantage because like partial reps they burn larger quantities of fat, achieving the ultimate goal of gaining muscle with out fat.
Well, this is a difficult question to answer for many reasons. Although gains are great, not knowing what exercises can and can't take advantage of certain TUT methods can lead to devastating injury. It is important to understand that some muscles are built mostly of fast twitch fibers, like the triceps. So when stress is placed on them for a extended amount of time, the muscle can easily rip right of the bone. During your workout I recommend this type of set up:
These solutions I feel work the best, although for exhaustion sets you can use with a lot more various muscle groups like quads. However, risk of injury becomes greater.
Caution: Before starting this workout it is recommended that proper warm-up occurs to reduce the risk of injury. Also do a weight that is appropriate. Rest times should be about 30 seconds to a minute. (Supersets are not recommended.) Key:
Finish with a cooldown cardio exercise and some static stretching. The static stretching will help stretch the fascia of the muscle tissue allowing for more growth. Due to the exhaustion and energy needed for this workout I recommend some kind of recovery drink, (i.e. SciVation's Xtend).
Also, a great post-workout protein would be Nature's Best Isopure Zero Carb. It is a great product, and contains 50g of protein in every serving! Alpine Punch is my favorite flavor.
The benefits of TUT training are great for the bodybuilding world, because of the extreme growth that can occur in the body. This is great for people who don't have much time during the year for the gym, or beginners who are trying to get their foot in the door. It also can be beneficial to bodybuilders that have come to a standstill in mass gains.
There are some major and minor downfalls of TUT training. First, injury is the largest downfall of them all. Above I mentioned how only certain techniques apply to different muscle groups. Being careful, doing lifts precisely, and proper stretching can eliminate the threat of muscle pulls, strains, and tears.
Second, there is the dreaded day after workout pains. TUT training often creates these pains, often leaving you in a terrible mood. If you have the money get muscle therapy done. Remember though, these pains usually last for only about a couple of weeks. Third, rapid increase in mass often leads to one thing; stretch marks. As you know stretch marks take forever to get rid of, so I recommend buying some butter cream lotion, like cocoa butter. Apply twice a day, once in the morning, and at night. Also keep properly hydrated, so skin does not dry out fast. Last, and maybe most important to some, is loss of strength. When using controlled reps, or exhaustion sets you will see a decline in max strength. This is because every fiber is being used in the muscle including slow twitch fibers. Using these techniques build up slow fibers and causes less involvement with fast twitch fibers. Therefore if you are a person lifting for strength, partial reps are probably the most effective. Drop sets can lead to development of slow twitch fibers, too. However, they do not develop slow twitch fibers as fast, so it can be used without large drops in strength.
Well, depending on the degree of the workout people can see varying gains. According to the Colorado Experiment, a man gained 40 pounds of muscle using a high recovery, TUT program. This emphasizes how important recovery is in this type of training. TUT training should not go any longer then 5 weeks, with one week of recovery. Also most have found larger gains on a 3-4 day program having resting days in between lifting days. On average an experienced bodybuilder can build a moderate amount of lean mass in about 3 months. However, a new bodybuilder, an average weightlifter, or occasional lifter can experience a great deal of new lean mass. This was proven by the producers of X-Rep Training, Jonathan Lawson and Steve Holman. Look at the difference in size, reduction in fat, and vascularity. This is Jonathan after months of X-Rep Training.
  Jonathan Lawson After Months Of X-Rep Training. As you can see TUT training can lead to drastic results and even change the way people look at you. Remember the rules, and find a great program.
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