August 3, 2023, 11:31 am | Read time: 4 minutes
Behind the acronyms HIIT, HIT, or HST are well-known training methods that promise an effective path to increased endurance, strength, or muscle mass. “Time under Tension” (TUT) is a method that can be used in addition to counting repetitions. A sports scientist explains how TUT works and who can benefit from it.
An average male gym-goer aiming for muscle growth typically trains with a routine of three to four sets per exercise, with eight to twelve repetitions per set. What many might not know: Strength training experts like Jim Stoppani and Charles Poliquin recommend keeping an eye on time, in addition to the number of repetitions, to optimize muscle growth. Keyword: TUT–or “Time under Tension.”
Overview
What “Time under Tension” Means
TUT refers to the time a muscle is under tension during a set. If a set with eight repetitions lasts 20 seconds, then the “Time under Tension” for that set is exactly 20 seconds. Sounds logical so far. Sets with eight repetitions can, depending on the speed of movement, also last 40 seconds or 60 seconds. But what duration of tension (TUT) is best if your goal is muscle growth?
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How TUT Works
The TUT method ultimately involves counting the seconds per repetition and adjusting the movement to the tempo. To determine how many seconds per repetition are most effective for your goal, keep the following rule of thumb in mind:
For increasing strength or performance, according to sports physiologist Jim Stoppani, author of “Strength Training–The Encyclopedia,” the optimal tension duration is between 4 and 20 seconds, with an optimal repetition range of one to six repetitions. For the goal of muscle growth, however, the optimal tension duration is between 40 and 60 seconds, with an optimal repetition range of 6 to 15 repetitions.
What Does the Code 2-0-1-2 Mean?
To apply “Time under Tension” in practice, it is useful to assign a time value to the different phases of a movement to ensure the tension duration is maintained.
The Phases of a Repetition
- Lowering the weight (= eccentric phase)
- Holding the weight with stretched muscles
- Lifting the weight (= concentric phase)
- Holding the weight in the starting position
Also interesting: Eccentric training for maximum success–here’s how it works
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How Many Repetitions Are Ideal in Strength Training?
In 6 Steps to Your First Pull-Up
Who Can Benefit from “Time under Tension” Training?
TUT is suitable for all performance levels and helps you develop a good sense of the movement process and better estimate how long your muscles are under tension during the movement over time.
If you find that you’re no longer making progress in training (plateau), it’s time to introduce new training stimuli. TUT is particularly effective as an intensity technique and can be integrated into your training plan at any time. This way, you overcome the phase of stagnation and also bring more variety to your training. Vary the code in each training session and try, for example, eight repetitions with 2-1-1-3 (TUT=56 seconds).
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Try This Trick!
If you don’t feel like counting seconds, there’s a trick to easily incorporate TUT into your training. Simply add an additional partial movement (1.5 repetitions). This means you do half a repetition more than you actually need to.
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Let’s go back to our bench press example: You’ve lifted the weight from the rack and lowered it to your chest. This is where your partial repetition begins. Push the barbell only about halfway back up (arms still slightly bent), then lower it again to your chest. Finally, perform the complete movement up to the starting position. By adding partial repetitions, you extend the tension duration of your sets and can playfully test the TUT method.