Do you know exactly what the muscle’s time under tension (TUT) means? What is the standard and appropriate time for the muscle to be under pressure? Determining the time under muscle tension depends on your goal and body structure. In this article, we will tell the most suitable time for the muscles to be under pressure for different purposes, and we will introduce ways to increase this time.
What is time under stress in bodybuilding?
Time Under Tension (TUT) refers to the time a muscle is under tension or pressure during a training set. The meaning of time under tension is the total time that in The length of one set The muscle is under contraction and pressure; For example, if you do a set of 6 dumbbells and each repetition takes 3 seconds, the time under tension of your forearm muscle is 18 seconds.
In bodybuilding, TUT, like other variables in bodybuilding, can change and increase or decrease in order for the athlete to reach his specific goal. Controlling the duration of each set, each repetition or their number is very effective in muscle growth, increasing muscle strength and endurance.
Optimal time under pressure for different bodybuilding goals
The time under tension of a muscle is one of the important factors for stimulating muscles and influencing their growth; Therefore, it is one of the significant variables for professional bodybuilders; But the optimal time under pressure (TUT) depends on the type of goal you are aiming for. Now we determine the most appropriate time for muscles to be under pressure for different purposes.
To increase muscle strength and power
The time under tension (TUT) to increase muscle resistance is about 4 to 20 seconds.
To increase muscle growth
The most suitable time under pressure for muscle growth is 40 to 60 seconds. (at least 40 seconds)
To increase muscle resistance
In order to achieve more resistance and endurance, you should put pressure on your muscles for at least 70 seconds.
According to the current condition and sports goals of each bodybuilder, the coach should guide him whether the time under pressure of each muscle should be long or short during training; The reason for the change in time under muscle tension is that the athlete’s muscles are forced to work harder and reach the goal of strength, endurance and necessary muscle growth.
Exercises that use the TUT method include bodybuilding, weightlifting, and bodyweight training. You can consult with vitamin trainers right now and ask them your questions.
Does increasing the time under pressure in doing bodybuilding movements cause muscle growth?
Scientific evidence on the effectiveness of time under stress is mixed. The results of a 2019 study showed that TUT has a negligible effect on resistance training in increasing muscle size and strength. Other research shows more promising results. A small study in 2016 showed that doubling the amount of time the muscle lengthens (the forward movement) compared to the time the muscle shortens (the return movement of the muscle) can have positive results on muscle growth.
So, in general, we can say that increasing time under tension (TUT) can help increase muscle growth. When a muscle is under tension, it is forced to adapt and become stronger. The more a muscle is stretched, the more growth it will experience.
However, it is important to note that TUT is not the only factor that affects muscle growth. Other factors affecting muscle growth are:
- The weight you lift
- The number of repetitions you do
- Rest time between sets
A good rule of thumb is to aim for a TUT of 60-40 seconds for hypertrophy. This means that each set should take 40 to 60 seconds to complete.
Methods of increasing TUT to increase the rate of muscle growth
It is necessary to time the training sets in such a way that between 30 and 40 seconds the muscle is under tension in order to be stimulated for muscle growth. This duration ensures that your muscles are stressed enough to grow. In the following, we introduce 6 ways to increase the time the muscle is under pressure.
1. Have a slower tempo!
Tempo means the rhythm of the exercise, and the slower you make each repetition, the longer the muscle is under tension. For example, instead of doing a dumbbell push-up in 2 seconds, you can do it in 5 seconds. As a result, TUT of the forearm muscle has increased.
2. Use the drop set system!
Drop set is one of the professional training systems in bodybuilding, where you do one set, then lighten the weights and do the next set. This can help you keep your muscle under tension for a longer period of time.
3. Use isometric contractions!
Isometric means muscle contraction without joint movement. For example, you can isometrically contract your forearm by holding a weight overhead for a few seconds. Isometric contractions can help increase TUT.
4. Keep the lengthening phase of the movement longer!
This means lengthening the muscle contraction phase. For example, when you have a set of forearm exercises in your program, the eccentric contraction or lengthening phase of the muscle is when you lift the weight and it is recommended to do it at a slower speed and for a longer time. . These contractions can be challenging and help increase TUT.
5. Use multi-joint exercises!
Multi-joint exercises involve several muscle groups and joints at the same time and can be useful for increasing the time under tension. For example, the squat is a multi-joint exercise that affects the quadriceps, hamstrings, glutes, and core muscles, and involves different joints (such as the hips, knees, and ankles).
If you use a heavy weight during a squat, you will put significant pressure on your muscles and by doing the squat slowly, you will also increase the time under tension, which is very useful for stimulating muscle growth. However, it’s important to lift weights that are safe for you.
6. Take shorter rest periods!
When you have shorter rest periods, the time under stress for each muscle increases. But it is important that the execution of the movement form does not deviate from the standard mode.
If you are new to bodybuilding, it is better to start with a low TUT and gradually increase the time. This will help you avoid injury and get the most out of your workouts.
final word
Time under tension (TUT) is the length of time a muscle is under tension or compression during a training set. Increasing the time under pressure can help increase muscle growth, strength and endurance. In this article, we introduced ways to increase the time the muscle is under pressure.
References: simplyshredded – healthline
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