One of the main benefits of joining a gym is escaping daily life’s tension. Whether it’s that project at work, the family matter that keeps coming back, or simply the stress from global events, gyms — and EVO, in particular — are safe spaces to unwind. After all, exercising releases endorphins that make you feel happier and more energized.
However, there’s a type of tension you should be embracing at the gym—and no, it’s not the moment you find out who doesn’t put the weights back on the rack after using them. We’re talking about time under tension (TUT). But what is time under tension? And how can this technique help you improve your performance, endurance, and overall strength? Stick around and find out.
What is time under tension (TUT)
Despite its complex name, time under tension (TUT) is simply the period a muscle is held under tension during an exercise set. The idea is to lengthen each phase of an exercise movement to make the sets and exercises longer.
When you lift weights, you can focus on reps or weights. TUT, on the other hand, focus on the duration of time your muscles are engaged. To achieve that, the goal is to slow down each repetition, prolonging the period your muscles are working.
For example, imagine you’re performing a bicep curl. Instead of bringing the dumbbell to your shoulder quickly, the goal is to extend the time it takes to bring the dumbbell up and then down again, keeping the bicep engaged longer.
Benefits of this approach
Scientific evidence on this approach may vary, and the most recent study did not show promising results for increasing muscle size and strength. A previous one, however, shows that this approach can help you build muscle and overall strength.
In general, enthusiasts of this technique claim that it helps you overcome workout plateaus, and grow and tone your muscles; plus, since it requires controlled movements, it will make you more mindful of proper form and breathing techniques.
Besides, this approach will grant you all the benefits of regular strength training, such as improved physical health, better posture and balance, boosted metabolism, and long-term health benefits such as prevention of age-related muscle loss and reduction of chronic disease risks.
How to incorporate it?
1 – Slow it down
The main idea is to make each repetition last longer than usual. So, if you’re considering incorporating this technique into your routines, count 3 to 4 extra seconds in each exercise, to ensure you’re performing these movements at a slower tempo.
2 – Adjust reps, rounds and weights
Your routine will be impacted by this, which means you’ll have to adjust your workout routine. You might have to consider reducing the number of reps or rounds since this approach will take a toll on your muscles. Another option is to use lighter weights and build up from there.
3 – Choose the right exercises
Time under tension is particularly effective in isolation exercises, as these movements target a single muscle group, allowing for greater control and prolonged engagement. Isolation exercises include staple moves such as bicep curls, tricep extensions, chest presses, lateral raises or leg extensions.
4 – Track your progress
Tracking your workouts helps you gain a deeper understanding of your body’s strengths and weaknesses, revealing patterns and trends that can shape your training strategies. This particular case will offer a clear view of the effectiveness of this method.
