Time Under Tension (TUT)
• What is Time Under Tension (TUT)?⠀
4-6 reps builds strength⠀
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8-12 reps is for hypertrophy⠀
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15+ reps will build endurance…⠀
TUT is the amount of time a muscle is held under tension for during one set of an exercise.⠀
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Here is an example of how a typical 10 reps might work for a beginner:⠀
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Tempo: 2 seconds on the eccentric phase, a 1 second pause at the bottom and 2 seconds on the concentric phase⠀
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You may see this on a programme as 2:1:2⠀
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This = 5 seconds per rep⠀
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5 seconds x 10 reps = 50 seconds Time Under Tension⠀
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Bench Press, 3 sets of 10 reps. ⠀
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Tempo 3:1:3 = 7 seconds per rep x 10 reps = 70 seconds Time Under Tension⠀
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Tempo 1:0:1 = 2 seconds per rep x 10 reps = 20 seconds Time Under Tension⠀
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• What’s the Aim?⠀
Before choosing time under tensionthe first step is to decide what the aim of the training is.⠀
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We need to decide:⠀
⠀Do we want to build muscle?⠀
⠀Is it an increase in strength we are after?⠀
⠀Or is it an improvement in muscular endurance?⠀
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Power⠀
⠀ Power is the ability to be explosive. Being powerful requires lots of energy very quickly and therefore we use our ATP-PC energy system. The Time Under Tension for power training would be 5-10 seconds.⠀
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Bench Press:⠀
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Tempo 2:0:X = 3 seconds per rep x 3 reps = 9 seconds Time Under Tension⠀
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(X = explosive)⠀
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Strength⠀
⠀Strength training also demands high levels of energy output. We are lifting the heaviest loads we can so we will need to work at a high intensity for a short period of time. Strength will use both the ATP-PC energy systeem.Time Under Tension for strength training is in the 10-30 seconds range.⠀
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Bench Press:⠀
⠀Tempo 2:0:2 = 4 seconds per rep x 5 reps = 20 seconds Time Under Tension⠀
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Hypertrophy⠀
Hypertrophy training requires us to work the muscles for longer. We still want to work at a reasonably high intensity, using the anaerobic system.⠀
The TUT for hypertrophy training is 30-60 seconds.⠀
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Bench Press:⠀
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Tempo 3:1:2 = 6 seconds per rep x 8 reps = 48 seconds Time Under Tension⠀
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Muscular Endurance⠀
Muscular endurance tends to use the aerobic energy system more (with some anaerobic contribution).⠀
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Bench Press:⠀
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Tempo 2:1:2 = 5 seconds per×15 rep
