Alright guys, let’s talk about Time Under Tension.
It’s a pretty straightforward term, right? But, what is it, exactly, and how is it beneficial?
Time under tension is how long your muscles are working or “under tension” during a training session. Essentially, the longer your muscles are under tension, the more they have to work, and the more they will grow. Well, that’s the ideology behind it.
There is research to support the idea that time under tension can have a positive effect on building muscle. One study published in the Journal of Strength and Conditioning Research found that when participants performed a leg press with a longer time under tension (60 seconds per set), they had greater muscle growth compared to when they performed the same exercise with a shorter time under tension (30 seconds per set).
Another study published in the European Journal of Applied Physiology found that when participants performed bicep curls with a longer time under tension (at least 70 seconds per set), they had greater muscle growth compared to when they performed the same exercise with a shorter time under tension (30 seconds per set).
Additionally, a review of the literature published in the Journal of Sports Medicine and Physical Fitness found that longer time under tension may lead to greater muscle strength and size when combined with other factors such as progressive overload (increasing the difficulty of the exercise over time) and sufficient nutrition.
It’s important to note that while time under tension may have a positive effect on muscle growth, it is just one factor to consider when designing an effective training program. There are many other factors that need to be taken into focus, such as exercise selection, intensity, frequency, volume , and one that is far too often greatly looked over – EFFORT. In other words, you need to train HARD.
I’m going to assume that we already know what muscle is and why it’s important, right? just incase we don’t, I’ll explain. Your muscles are what allow you to move your body and lift things. They also help to keep you strong and healthy. When you train, or exercise, your muscles get tired and sore due to lactic acid build up. This might not sound very fun, but it’s actually a good thing! It means it’s working!
So, how do you put your muscles under tension for a long time? Simple, just extend the set.
An example would be to do a plank, which is where you hold your body in a straight line, resting on your forearms and toes. Or, you can do a wall sit, which is where you hold yourself in a sitting position with your back against a wall. If anyone has ever held this exercise for an extended period of time, you know just how difficult it can be!
Another way to put your muscles under tension for a long time is to do a certain number of repetitions, or reps, of an exercise slowly. For example, if you are lifting weights, you can lift the weight slowly and then lower it slowly, rather than lifting and lowering it quickly. This will make the exercise harder and your muscles will have to work harder.
So, why is it important to have your muscles under tension for at least 40 seconds? Well, studies have shown that when your muscles are under tension for at least 40 seconds, it helps to increase muscle size and strength. This is because it gives your muscles enough time to fatigue, or get tired, which is what helps them grow, especially if coupled with the right amount recovery and nutrition.
Now, I know what you might be thinking: “But won’t my muscles get tired if I’m holding them under tension for a long time?” Yes, they will! But that’s the whole point. When your muscles get tired, it means that they are working hard and getting stronger.
It’s also important to remember that everyone is different and what works for one person might not work for another, but I can speak from experience that i saw dramatic changes in my physique when slowing down my sets and performing them to emphasis tension. That’s why it’s important to talk to a doctor or a personal trainer before starting any new exercise program. They can help you figure out what’s best for you and make sure you’re doing the exercises safely.
So, let’s end with a quick recap…
Time under tension is an important factor to consider when trying to improve muscle mass and body composition. By keeping your muscles under tension for at least 40 seconds, you can increase muscle size and strength. This can be achieved through holds or by performing reps slowly. and while it’s only one piece of the puzzle, it can be a useful tool in your training program when combined with other factors such as exercise selection, intensity, volume, and recovery. Don’t be afraid to experiment with different time under tension protocols to see what works best for you and your goals!
Let me know how it works out for you!
-Rob
#InLifeAndFitness