Time Under Tension

Today we are going to talk about “Time Under Tension” (TUT), a fundamental principle of building muscle that many fitness enthusiasts overlook. Understanding and implementing this concept can significantly impact muscle growth and overall strength gains.

What is Time Under Tension (TUT)?

Time Under Tension refers to the duration that a muscle or group of muscles is under strain during an exercise. It’s not just about completing a specific number of reps but rather the time your muscles spend working against resistance during each repetition.

Typically, TUT is influenced by three primary factors:

1. Concentric Phase: The phase where the muscle shortens, such as lifting a weight during a bicep curl.

2. Eccentric Phase: The phase where the muscle lengthens under tension, like the lowering phase of a bicep curl.

3. Isometric Phase: The static phase where the muscle is under tension but remains at a fixed length, as seen in a plank exercise.

Importance of Time Under Tension for Muscle Growth

Increased Muscle Fiber Recruitment

Implementing TUT in your workouts can engage a greater number of muscle fibers. By extending the duration of each repetition, you stimulate more muscle fibers, leading to greater hypertrophy (muscle growth). This prolonged tension enhances the mechanical stress on the muscles, which is a key stimulus for growth.

Metabolic Stress

TUT also contributes to metabolic stress, a critical factor in muscle hypertrophy. Longer periods of tension generate metabolic byproducts like lactate, which signals the body to release growth hormones and increases blood flow to the working muscles. This metabolic stress is believed to play a significant role in stimulating muscle growth.

Improved Mind-Muscle Connection

Focusing on TUT encourages a stronger mind-muscle connection. Slowing down movements allows for better control and concentration on the targeted muscle group, ensuring optimal engagement and contraction. This heightened awareness can lead to more effective muscle recruitment and growth.

How Carbon Strength & Conditioning Implements Time Under Tension in Your Workouts

1. Controlled Repetitions: Emphasize slow and controlled movements during both the concentric and eccentric phases of an exercise. For example, taking 2-4 seconds for each phase of a squat rather than rushing through it.

2. Pause and Squeeze: Introduce pauses at the peak contraction point of an exercise to intensify the time muscles spend under tension. For instance, hold the position at the top of a bicep curl or squat for a few seconds to maximize muscle engagement.

3. Tempo Training: Incorporate specific tempo prescriptions into your workouts (e.g., 3-0-3 tempo for bench press – three seconds down, no pause, three seconds up). This controlled tempo dictates the time spent under tension for each phase of the exercise.

At Carbon Strength & Conditioning, in Littleton CO we utilize Time Under Tension daily in our training to optimize growth and strength gains. Our workouts will challenge you to move better, more intentionally, and will get those muscles working extremely hard. Setting you up to be nice and sore two days later.

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