Time under Tension: How important is the duration of tension?

Summary of this blog

The blog on vanelst.ch delves into the importance of "Time under Tension" (TUT) in the context of strength training. It emphasizes that the type and duration of muscular stress are crucial for training effects. The author illustrates this using the example of bicep curls, where one can choose between quicker repetitions (20 seconds) and slower ones (40 seconds) to vary the TUT.

TUT is described as the time during which a muscle is under tension. In the realm of strength training, diverse opinions exist regarding this concept. The information underscores that it is nonsensical to perform repetitions so slowly that the planned training volume cannot be achieved.

TUT is presented as a means to expose the muscles to different stimuli, especially useful when encountering a training plateau. It is noted that the occasional application of various intensity techniques can be sensible, but attention should be paid not to neglect the actual intensity and planned volume.

For muscle building, a TUT of 2-0-1/2 is recommended, where the negative phase lasts 2 seconds, there is no pause (0 seconds), and the positive phase lasts 1-2 seconds. In contrast, for strength increase, it is advised to execute the negative movement as slowly as possible and the positive movement as quickly as possible.

The conclusion emphasizes that TUT is a useful tool to stimulate muscles in alternative ways. It suggests that a rough, shorter execution is sufficient and monitoring phases with a training partner and a stopwatch is considered excessive and unnecessary. Finally, it is highlighted that a clean, concentrated execution with ideal intensity, coupled with training muscles with the right volume and proper nutrition, should support muscle growth.

End of summary

One could manage ten repetitions of bicep curls in 20 seconds or take a bit more time and perform them in 40 seconds. This vividly illustrates the concept of "Time under Tension" (TUT).

Time under Tension refers to the duration a muscle is under strain. In all aspects of strength training, there are numerous varying opinions concerning this concept.

Noteworthy

It absolutely makes no sense to perform a repetition so slowly that the planned training volume cannot be achieved.

This implies: Time under Tension allows you to expose your muscles to different stimuli. This is particularly beneficial when you've hit a plateau and are no longer making progress.

It can occasionally be sensible to apply various intensity techniques. However, many tend to incorporate these techniques firmly into their training plan, neglecting the actual intensity and planned volume.

Time under tension for muscle building

To create an effective growth stimulus, it is advisable to choose a TUT of 2-0-1/2.

2 seconds: Negative phase 0 seconds: Pause 1-2 seconds: Positive phase

Time under tension to increase strength

When it comes to increasing strength, it is recommended to perform the negative movement as slowly as possible and the positive movement as quickly (explosively) as possible.

Conclusion

Time under Tension is a useful tool to stimulate the muscles in an alternative way. A rough, shorter execution is entirely sufficient here. It is exaggerated and unnecessary to equip a training partner with a stopwatch to measure the time of the negative and positive phases. Pay attention during training to choose a clean, concentrated execution with the ideal intensity and train your muscles with the right training volume. Then, if your nutrition is also on point, nothing should stand in the way of growth.