A Guide to Time Under Tension Technique

Time under tension is one of the most loosely understood techniques in bodybuilding and fitness.

Some claim that time under tension is simply prolonged in the gym or involves an endless number of sets.

However, when considering the most effective way of utilizing this somewhat misunderstood technique, direct your thoughts towards stimulating muscles efficiently in the least amount of time.

If used correctly, you can achieve more in 20 minutes than the average gym-goer does in over 1 hour.

Let’s dive deeper into this.

What is Time Under Tension?

If you Google time under tension it will read something like this: 

(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.)

Yes, that’s right, however, you don’t know how to apply this for maximum muscle gain.

The key difference to doing it the most effective way, and the least effective way is how long your positive, static, and negative actions are during the sequence of each rep.

If done correctly time under tension can be the biggest game changer you’ve ever had.

If done correctly time under tension or TUT can be the biggest game changer you’ve ever had.

Applying Time Under Tension for Maximum Muscle Gain

This technique is based on Mike Mentzer’s training, and I truly believe he had it right based on my own experience and the experience I’ve had with clients.

Mike Mentzer taught a 3 to 4 second positive, held at the contracted position for 3 to 4 seconds then a 3 to 4 second negative, no rest at the “bottom” of the exercise then repeat until failure with very strict form.

Example of a Time Under Tension Set

Here is an example of time under tension set using a barbell curl exercise:

• Start slowly with strict form raising the bar in the curl fashion. (Remember if your form is not strict remove some weight until you can lift the weight with perfect form.)
• Use the one thousand one, one thousand two, one thousand three, one thousand four counts.

   

• Squeeze at the top using the same 4-second count

   

• Start to lower the weight in the same 4-second counting fashion

   

• Repeat until you are at complete failure without releasing tension on the muscle at the bottom.

Don’t make it too complicated. When you can’t get the weight back up on your positive part of the movement no matter what, you’re at failure, that’s it.

What is complete failure?

Don’t make it too complicated. When you can’t get the weight back up on your positive part of the movement no matter what, you’re at failure, that’s it.