![]() ![]() So what is the optimal TUT for muscle growth? The answer is, it depends. The goal is not to get more reps into a set amount of time, but rather, to spend more time under tension throughout entirety of the set. Find out what you can comfortably lift, slowly, for 8-15 reps. Then, give yourself a specific time, and see how many slow reps you can do. Before focusing in on a specific length of TUT, practice slowing down your lifts and maintaining tension throughout the set. You want to maintain your desired average tension on both parts of the lift. The eccentric and concentric phases of the lift should be equally strenuous.ĭon’t let gravity help you bring the weight down. To maximize the time spent under tension, make sure you keep the tension on the desired muscle groups throughout the entirety of the lift. The tension should be felt throughout the entire set. With TUT training, there is no rest in between repetitions. ![]() In other words, don’t let the weight fall down fast.įor example, a slow bench press with a partial range of motion, keeping the barbell above your chest without touching it, is a TUT version of this exercise. One of the hallmarks of TUT training is a “controlled negative,” or a slow and controlled release on the eccentric phase of the lift. This is best accomplished through a slow tempo. If you have ever worked with a personal trainer, you have probably heard about TUT. By being efficient with the time we have in a set, we make proper use out of TUT. The overarching goal of TUT weightlifting is to maximize the efficiency of output in a given length of time. The training goal should be to implement efficient and intentional length of sets, TUT, into your routine with appropriate tempo, reps, and varying ranges of motion that fit into your specific hypertrophy goals. TUT is an important rule of thumb for muscle hypertrophy, or muscle growth, but it is not the only rule. It is often touted in bodybuilding as the key to hypertrophy. Time under tension (TUT) refers to the time spent generating a certain average tension by the target muscle in an exercise.
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