This post was written by Stephen Haggerty, human performance specialist, Performance Training, Parkview Sports Medicine.
There are many different techniques one can employ to achieve fitness goals. A relatively new technique that has gained popularity is “time under tension” (TUT) training. This training method focuses on controlling the tempo or speed of the movement. For example, if you’re doing a push-up, you’d control your body on the way down for five seconds. This method maximizes the time your muscles spend working. By manipulating the duration of muscle contractions, TUT training offers several benefits and applications for individuals looking to enhance their fitness.
Growing muscle
One of the key advantages of TUT training is increased muscle growth (hypertrophy). By extending the time your muscles are under tension, you create greater metabolic stress (the “pump” feeling you get from a workout) and muscle damage. This stimulates muscle fibers to adapt and grow stronger, resulting in enhanced muscle size and definition. TUT training is particularly effective for individuals seeking to build muscle.
A technique for all levels
Moreover, TUT training is a versatile technique that can be applied to various exercises and fitness levels. Whether you’re a beginner or experienced at working out, you can incorporate TUT principles into your workouts. This training method can be used with both bodyweight exercises and weighted movements, allowing for a wide range of exercises to target different muscle groups.
Getting over plateaus
TUT training also provides an excellent way to break through training plateaus and challenge your muscles in new ways. By altering the tempo, you can introduce a novel stimulus to your body, forcing it to adapt and overcome previous training plateaus. This prevents stagnation and promotes continuous progress towards your fitness goals.
Sample workout
Want to give a TUT a try? Here’s an example of a time under tension workout:
- 1A. Push-ups – 4 sets of 8 repetitions. 5 seconds on the way down.
- 1B. Squats – 4 sets of 10 repetitions. 5 seconds on the way down.
- 2A. Bent over row – 3 sets of 8 repetitions. 3 seconds on the way up and 3 seconds on the way down.
- 2B. Machine leg curl – 3 sets of 8 repetitions. 3 seconds on the way up and 3 seconds on the way down.
To learn more about the services available through Parkview Sports Medicine Performance Training, visit us here.
