Confusion about reps vs time under tension: aren’t these two things contradictory?
4 min read
Asked by: Brian Decker
Is time under tension better than reps?
Very high-rep, low weight sets produce a lot of time under tension, but most research shows they’re no more effective (and in some cases, less so) than lower-rep, higher-weight training.
Is time under tension better for building muscle?
The bottom line. Time under tension workouts can enhance your performance and endurance by building bigger, stronger muscles. It’s a great technique to add to your existing workout program, especially if you want to shake up your routine and improve your fitness.
Does the amount of time between reps matter?
To increase strength and power, the best rest period is 2-5 minutes between sets. To increase hypertrophy (muscle growth), the best rest period is 30-90 seconds between sets. To increase muscular endurance, the best rest period is 30 seconds or less between sets.
Which overload method best relates to prolonging time under tension?
Progressive overload can happen in 4 ways:
Increasing Tension: Increasing the duration of each repetition within an exercise. A common technique in bodybuilding is to prolong the time under tension (TUT) of a muscle by focusing on a 4-second descent (eccentric) when you do a bicep curl for example.
Why are slow reps better?
Why You Should do Slower Reps. If you’re looking to build muscle quickly, whether you’ve been training for years or are just starting out, then doing slower reps is the way to go. Workouts with slower reps cause your muscles to experience more time under tension, much more than with faster reps.
What is time under tension Good For?
Research shows that increasing your muscles’ time under tension can increase metabolic response. And a 2012 study found that when athletes increased each move’s time from 1 second to 6, their muscle fiber synthesis was stimulated for up to 30 hours post-exercise.
How slow should you do reps?
They also found that tempos closer to 2 seconds are slightly more favourable than 6 seconds. Anything slower than 6 seconds (and especially past 10 seconds) seems to be suboptimal in terms of muscle growth.
How long should you do time under tension?
The optimal duration of tension (TUT) for an increase in maximum strength is 4 – 20 seconds. The optimal duration for muscle growth is 40 – 60 seconds. Anything that goes beyond this is then directed at the area of strength endurance.
How do you train time under tension?
We're gonna do five seconds for eight reps which would hit us just over 40 seconds. Now the first few reps are gonna feel easy with this lighter weight. But because of the slow paced.
What is the best time under tension for hypertrophy?
When training for hypertrophy the most optimal time under tension per set is 40-70 seconds. On the other hand, when training for functional hypertrophy the most optimal time under tension per set is 20-40 seconds. To make it even simpler: Hypertrophy training = 40-70 seconds time under tension per set.
How important is time under tension for hypertrophy?
Time under tension, or TUT, is the amount of time that a muscle or group of muscles is under stress. Bodybuilders get so big because they are keeping their muscles under stress for longer periods of time when lifting. The general consensus is that increasing TUT will maximize hypertrophy.
Does time under tension burn fat?
Похожие запросы
How important is time under tension for hypertrophy?
Time under tension, or TUT, is the amount of time that a muscle or group of muscles is under stress. Bodybuilders get so big because they are keeping their muscles under stress for longer periods of time when lifting. The general consensus is that increasing TUT will maximize hypertrophy.
Does time under tension burn fat?
Time under tension is one of the best tools to help you reach your goals. Altering the time under tension or tempo of your training exercises can help you break through strength plateaus, lose extra fat, and increase vertical jump.
How long are you under tension for hypertrophy?
When training for hypertrophy the most optimal time under tension per set is 40-70 seconds. On the other hand, when training for functional hypertrophy the most optimal time under tension per set is 20-40 seconds. To make it even simpler: Hypertrophy training = 40-70 seconds time under tension per set.
What is time under tension push ups?
Time under tension (or TUT for short) is commonly used in strength and conditioning and bodybuilding. Essentially, it refers to how long a muscle is under strain during a set. A typical set of 10 reps for an average lifter will take anywhere from 15-25 seconds depending on lifting speed.
How slow should you do reps?
They also found that tempos closer to 2 seconds are slightly more favourable than 6 seconds. Anything slower than 6 seconds (and especially past 10 seconds) seems to be suboptimal in terms of muscle growth.
How long should you do time under tension?
The optimal duration of tension (TUT) for an increase in maximum strength is 4 – 20 seconds. The optimal duration for muscle growth is 40 – 60 seconds. Anything that goes beyond this is then directed at the area of strength endurance.
