Time under tension (TUT) refers to the duration which the muscle is put under stress during the completion of repetitions in a set. A typical lifting TUT for a set of 10 repetitions can take anywhere between 15-25 seconds but an optimal TUT has been argued by experts to be between 60-90 seconds.
Example A: Squat - 10 repetitions - 40kg
3 seconds tempo to lowering the bar (eccentric) and 3 seconds tempo to lifting the bar (concentric)
6 seconds per repetition
Totalling 10 repetitions x 6 seconds = 60 seconds of TUT cumulatively for the set
Load = 60 secs x 40kg = 2400
Example B: Squat - 20 repetitions - 15kg
3 seconds tempo to lowering the bar (eccentric) and 3 seconds tempo to lifting the bar (concentric)
6 seconds per repetition
Totalling 20 repetitions x 6 seconds = 120 seconds of TUT cumulatively for the set
Load = 120 secs x 15kg = 1800
TUT can be achieved in a set in two different ways, one is Example A (smaller rep ranges with heavier weight) and two is Example B (larger rep ranges with lighter weight).
When it comes to weight training, both light and heavy weight will play a huge part in any adequate exercise program. To induce growth and muscular development, we constantly create stress concentration with TUT in specific muscle fibres by recruiting them all and progressively overloading them.
Progressive overload can be achieved either by increasing weight or increasing repetition or by both. Therefore viewing Heavy Weight as been superior will be unjust to the importance Light Weight plays in hypertrophy.
Obviously Light and Heavy Weight is relative to each individual and differs from person to person, this is why in my opinion your approach to TUT should be determined by your personal preferences and goals. The key is to bear in mind when considering TUT is that, other elements in your training might fluctuate. i.e. if you increase TUT; reps and sets needs to be carefully considered, your load might decrease, training intensity reduction as your might need longer rest in between sets.
Comments