Time under tension (TUT) refers to the amount of time a muscle is held under

tension or strain during an exercise set. During TUT workouts, you lengthen each
phase of the movement to make your sets longer. The idea is that this forces your
muscles to work harder and optimizes muscular strength, endurance, and growth.

Exercises that use the TUT method include weightlifting and bodyweight
training. In TUT workouts, you slow down the movements of each repetition
and spend more time on the difficult phase of the exercise. By slowing down
the movement, the muscle is held under tension for a longer period, which
may yield better results.

How long is time under tension?

The optimal duration of tension (TUT) for an increase in maximum strength is 4 - 20
seconds. The optimal duration for muscle growth is 40 - 60 seconds. Anything that
goes beyond this is then directed at the area of strength endurance.

USAGE OF TIME UNDER TENSION

Time under tension (or TUT for short) is commonly used in strength and
conditioning and bodybuilding. Essentially, it refers to how long a muscle is under
strain during a set. A typical set of 10 reps for an average lifter will take anywhere from
15-25 seconds depending on lifting speed.
PURPORTED BENEFITS OF TIME UNDER TENSION
TUT workouts are designed to create tension in your muscles for a longer period of
time, which leads to muscle growth. The harder you make your muscles work, the
better results you'll see. Bigger, stronger muscles enhance muscular control, improve
bone mineral density, and lower body fat percentage.
Incorporating the TUT technique to your workouts may help you to get more
out of your exercise routine. Changing up your routine by contracting your
muscles for longer can also help you to blast past any plateaus. All of these
benefits have a positive effect on your functioning in daily and athletic
activities.

Is time under tension the best way to Build muscle?

Is Time Under Tension Important for Building Muscle? Yes, time under tension is
important for building muscle, but research shows that in order for it to contribute to
meaningful muscle growth, you also need to be using sufficiently heavy weights (~60%
of one-rep max or higher).

How effective is time under tension?

It's time under tension (TUT), and this efficient training style is all about slow, controlled
movements. Trainers everywhere agree the time under tension (TUT) technique is one
of the most effective ways of increasing hypertrophy, the technical term for upping
strength and building muscle.

How to do it
To incorporate TUT technique into your exercise program, slow it down.
Performing movements at a slower tempo will stimulate your muscles to
promote growth. You may have to use a lighter weight since the increased
time will be more difficult to sustain.

To use the tempo method, slow down the eccentric phase of each repetition.
Extend each eccentric phase by 2 to 6 seconds. Or you can make the
eccentric phase double the length of the concentric phase.
Incorporating the TUT method to an exercise you’re already used to doing will
make it more challenging and provide better results. Use smooth, even, and
controlled movements.

Choose a tempo for the lifting, lowering, and pause phases and stick to it.
Move through the entire movement instead of stopping short.

TUT can be more challenging since it’s more difficult to remain in a pose for a
long time or move your body slowly than it is to rush through movements.
You’re more likely to do the movements quickly when the weight is too heavy
or you’re feeling tired.

You can do TUT during isometric exercises such as planks, squats, or lunges.
Wall sits and overhead holds are also options. When doing an isometric hold
during a movement, choose the position that’s the most difficult.

You can also slow down the movement when you’re doing legs lifts or flowing
between two yoga poses such as Downward-Facing Dog and Upward-Facing
Dog.

A few key pointers

 Focus on spending more time doing the difficult part of an exercise,
which is usually the lengthening or eccentric phase.
 For maximum muscle growth, do at least 4 to 6 sets of 6 to 12
repetitions for each exercise.
 Use a weight load that’s heavy enough to cause muscle fatigue.
 Over several weeks, you can increase the weight that you’re lifting or do
more challenging exercises.
 Give yourself time to recover between workouts by targeting different
muscle groups on different days.
  Usually, a strength training TUT set lasts between 30 and 60 seconds,
depending on how many repetitions you do, as well as the weight load.
 Focus on timing your sets instead of simply doing lots of repetitions in a
short time. Set a timer and do an exercise for that amount of time
without a break.
 Finish with one set at an even slower tempo.
 During TUT workouts it’s important to rest between sets. Resting for
about 1 minute in between sets is ideal since this gives your muscles
enough time to recover before the next round.

A few key pointers

 Focus on spending more time doing the difficult part of an exercise,
which is usually the lengthening or eccentric phase.
 For maximum muscle growth, do at least 4 to 6 sets of 6 to 12
repetitions for each exercise.
 Use a weight load that’s heavy enough to cause muscle fatigue.
 Over several weeks, you can increase the weight that you’re lifting or do
more challenging exercises.
 Give yourself time to recover between workouts by targeting different
muscle groups on different days.
 Usually, a strength training TUT set lasts between 30 and 60 seconds,
depending on how many repetitions you do, as well as the weight load.
 Focus on timing your sets instead of simply doing lots of repetitions in a
short time. Set a timer and do an exercise for that amount of time
without a break.
 Finish with one set at an even slower tempo.
 During TUT workouts it’s important to rest between sets. Resting for
about 1 minute in between sets is ideal since this gives your muscles
enough time to recover before the next round.
