During an exercise set, time under tension (TUT) means the amount of time a muscle is put under strain in a particular exercise. With UT workouts, each phase of workout is extended, which results in longer workout sets.
A set time can relate to the type of training you do, which can be determined by how long it takes to complete it. By making your muscles work harder, it increases strength and endurance. For instance, strength training has fewer seconds per set, size gaining is more seconds per set, metabolic conditioning is more seconds per set.
With TUT any exercise can be performed, including bodyweight training and weightlifting. With TUT, each rep is longer than the previous one. As a result, you can focus more on the tough stages rather than the total repetitions. Moving slowly allows the muscles to be under tension for a longer time, which can be beneficial.
Let’s understand more about TUT workouts in-depth and how to incorporate them into your daily workout session
How Does Time Under Tension Training Work?
Performing TUT workouts causes tension in your muscles for a longer time. This leads to increased muscle growth. Putting that extra effort into your workout will lead to better results.
Muscle-building enhances strength, reduces body fat, and improves bone mineral density. Increasing muscle tone can cause more muscle soreness and make your body look more toned.
The exercises improve muscular control and posture by stabilizing your body, focusing on breath control, alignment, and movement patterns. Additionally, it prevents injuries.
By incorporating TUT techniques into your workouts, you can maximize your results. Changing up your workout routine by contracting your muscles for longer periods of time will also help you blast past plateaus.
Mindfulness is further enhanced by slow movements that encourage awareness and concentration. You can stay focused while relaxing at the same time when you do slow movements. Taking mindfulness classes conducted by industry experts at TSquaredlab can further assist you to practice more focused and concentrated movements while exercising.
Each of these contributes to your health and well-being when you are engaged in everyday activities and when taking part in athletic competitions.
Effectiveness Of TUT
Focusing on TUT allows the body’s proprioceptive responses to withstand a challenge along with the weight or resistance. This way, rather than focusing just on lifting weights, you can slow down and challenge yourself further during each phase.
TUT training can be beneficial to beginners and seasoned athletes alike. It makes muscles work harder, improving endurance, strength, and muscle tone. At the same time, it prevents those muscles from adapting and plateauing during regular resistance training.
Training with TUT effectively causes small micro-tears within the muscle, which bring nutrients to the muscle to help repair it, in contrast to inflicting large tears such as tearing an ACL.
An increase in blood lactate levels and muscle activation are two consequences of increasing eccentric duration during bench press repetitions. When the eccentric phase of lifting weight is extended by two seconds, more physiological demands are generated. Thus making the exercise more challenging.
As a result, TUT will help you get stronger with each repetition, which is especially helpful when your heaviest dumbbells are getting lighter and you’re looking to challenge yourself.
Incorporating TUT Into Your Workout Routine
It is important to slow down your workout so that you can incorporate the TUT technique. Doing small movements effectively stimulates muscles, which strengthens them.
Using lighter weight may be necessary because the increased time will make it harder to sustain. With smooth, even, and controlled movements, incorporating the TUT method into an exercise you already do will make it more challenging and provide better results.
While using the tempo method, you need to slow down the eccentric phase of each repetition. Each eccentric phase can last between two and six seconds, or you can extend it twice as long as the concentric phase. Throughout the movement, lift, lower, and pause steadily, and don’t shortchange yourself by stopping too early.
Slowing down or holding a position for a long period of time is more challenging than rushing through movements. We are more likely to perform movements quickly when we are fatigued or if the weight is too heavy.
Several isometric exercises are available, including planks, squats, and lunges, as well as overhead TUTs and wall squats. It is best if you choose the most challenging position when you want to hold an isometric position.
Key Points To Consider For TUT Method
Although each workout will utilize the TUT method differently, here are a few tips to keep in mind:
- Your sets should be timed, rather than just performing repetitions as quickly as you can. The timer indicates how long you should do an exercise without stopping.
- The amount of weight you lift or the intensity of your exercise can be gradually increased.
- After each workout you need to recover for one to two hours. This is the key to focusing on different parts of your body every day.
- If you are going to do an exercise, you should spend the most time on the most challenging aspect, most often the lengthening or eccentric aspect.
- The length of a TUT strength training set depends on the number of repetitions and the weight.
- If you want to grow muscle, perform at least four to six sets of six to twelve repetitions per exercise.
- It is recommended to perform the final set at a slower tempo than the first.
- If you want to cause muscle fatigue, use weights that are heavy enough.
- If you are performing TUT exercises, it is important that you rest after every set.
- You should rest for one minute between sets to allow your muscles to recover.
A Trainer’s Role In TUT Method
Consider consulting a trainer if you wish to lift heavier weights than usual to ensure you are performing the right number of repetitions to maximize muscle growth and endurance.
The majority of people who did TUT exercises on their own did not follow the prescribed instructions. Therefore, it’s normal to feel fatigued and to lose count or to speed up the pace.
Workouts should be done under the supervision of a professional, and detailed instructions on self-training should be available. Guidance from a personal trainer for TUT workouts can help you keep track of time and not injure yourself.
Keeping you focused and on track so you get the most from your sessions can be done by trainers. They can ensure you do the required number of repetitions and sets. As a result, you may need to work out for less time at the gym but receive better results.
Make an appointment with a trainer if you are ready to take your workouts to the next level. Additionally, they can help you create a personalized workout routine based on your intended results.
If the goal is to achieve a particular outcome, a program that includes the following:
- Increasing Muscle Mass
- Endurance of the Muscle
The trainer will show you how you can improve your posture, breathing, and alignment while making sure the workout is done correctly for your safety.
Answers To Common Doubts Regarding TUT
Is The Time Taken To Complete A Set Important In Fitness Goals?
Conditioning, size, and strength are all beneficial to the body in different ways. It is possible to do them simultaneously but not in one session.
It should be done in phases of periodisation meaning doing them in blocks of a month or two. You also do not want to change them very frequently as wanting to lose weight this week and wanting to gain muscle next week will not lead you to any effective training effect.
Each Repetition Of A Set Lasts The Same Amount Of Time?
Absolutely no, the bottom of the squat is harder than the top of the squat. To understand, simply pause your movement at the bottom of the squat. And then pause at the standing position using a very light load. After a minute of each position, which was the most difficult?
Imagine you are doing it with something very heavy to create a training effect. It will not be equal at the bottom and at the top because the bottom stresses your muscles way more than at the top.
As a result, the number of seconds per set isn’t more when you are spending time in the easiest position, and the number of seconds per set isn’t less when you are spending time in the hardest position.
Which Exercise Is Better For Fat Loss: Leg Extensions Or Squats?
Exercises that help extend the set and create more metabolites are better for fat loss, but only if exercise is compared to exercise.
It depends on the whole training program as to which exercise would be more effective and both can be used. Beginners are overwhelmed by the number of factors to consider and nuances to understand.
It is not necessary to know these things if you are aiming to lose 10kg or build muscles. But if you want to achieve your goals in a fraction of the time it normally takes, you should work with professionals.
Time under tension workouts will help you build bigger, stronger muscles, which will improve your performance and endurance. A great technique that you can add to your workout routine if you want to increase your fitness and shake up your routine.
When you work out slowly, you can feel your body, concentrate on alignment, and move in sync with it, which is what makes them so satisfying. Professional trainers like at Tsquared Lab, can guide you and prevent you from getting injured. Our expert trainers ensure that you don’t overdo it or use improper techniques and ultimately achieve total body transformation.
Frequently Asked Questions
Q. What are the benefits of muscle building?
A. Muscle-building enhances strength, reduces body fat, and improves bone mineral density. Increasing muscle tone can cause more muscle soreness and make your body look more toned.
Q. Why should beginners focus on TUT?
A. TUT training can be beneficial to beginners and seasoned athletes alike. It makes muscles work harder, improving endurance, strength, and muscle tone. At the same time, it prevents those muscles from adapting and plateauing during regular resistance training.
Q. Why is it necessary to consult professional trainer for TUT workouts?
A. It is important to consider consulting a trainer if you wish to lift heavier weights. A professional trainer will help you in supervising your workouts and give detailed instructions while performing the workouts