Time-under-tension refers to how long the muscle is under strain during a set. Rather than looking at TUT for a set, it's better to look at the total TUT for a given muscle group in a workout. Sci. Sounds good in theory, but is this claim consistent with the prevailing science? Regardless, the findings of the two studies provide strong evidence that it's overly simplistic to view hypertrophy training from a TUT standpoint, at least in the context of an optimal duration of a set. Time under tension is another one of these methods, but it really only came into prominence fairly recently… Basically, time under tension has to do with specifically varying the tempo of your workouts; the length of time that you take to do each rep. Indeed, researchers have found that if they experimentally increase the force produced by a single muscle fiber, the number of its attached crossbridges increases. First, the term TUT is somewhat of a misnomer. Bodybuilders get so big because they are keeping their muscles under stress for longer periods of time when lifting. Short durations with heavy loads simply won't provide enough of a stimulus for fatigue. Advanced versions of this squat are anything but sissy. Given that blood supply is occluded for longer periods of time during sets with extended TUTs, it can be hypothesized that such training may lead to a more pronounced anabolic response. Therefore, time spent doing these reps cannot be counted as stimulating time under tension. Consequently, our definition for time under tension should refer to the time for which only fibers of high-threshold motor units are subjected to tension. lifting (concentric phase) tempo and muscle growth, time under tension can be linked to the hypertrophy that results from training, mainly the result of single muscle fibers inside a muscle increasing in volume, researchers have found that if they experimentally increase the force produced by a single muscle fiber, the number of its attached crossbridges increases, do not grow very much after being subjected to a mechanical loading stimulus, grow substantially after being subjected to a mechanical loading stimulus, Long distance running reduces the size of muscle fibers of all types, high-velocity movements involve very high levels of motor unit recruitment, actual movement velocity is critical for the amount of muscle growth that results from strength training, mechanical loading that determines the magnitude of the hypertrophic stimulus, and not the degree of motor unit recruitment, requires a slow muscle fiber shortening velocity, slow lifting tempos do not stimulate greater muscle growth, number of motor units that are recruited, and therefore the number of activated muscle fibers, fatigue increases the level of motor unit recruitment, actual bar speed reduces towards the end of the set, https://www.patreon.com/join/SandCResearch. J. Appl. You can use a daily or weekly undulating periodization scheme that has regimented light-load days. During each rep, your biceps are under tension for a total of four seconds. Physiol. Check it out. What is the relationship between the acute muscle protein synthetic response and changes in muscle mass? Can. According to this theory, sets of longer or shorter duration will be suboptimal for muscle gains. Take a look. Beware the lockout.. Avoid spending long amounts of time during the easiest portion of an exercise (at the top of a... 2. Popov, DV, Tsvirkun, DV, Netreba, AI, Tarasova, OS, Prostova, AB, Larina, IM, Borovik, AS, and Vinogradova, OL. In my view, this confusion arises because we have traditionally not defined which muscle fibers are being subjected to tension, nor have we defined the level of tension that must be experienced. Eur. How much muscle can an advanced, natural lifter gain in middle age? Sex differences in muscle fatigability and activation patterns of the human quadriceps femoris. Fiziol. Time under tension is one of the most commonly discussed concepts in the science of hypertrophy, and yet it remains poorly understood. Fiziol. Hypertrophy is mainly the result of single muscle fibers inside a muscle increasing in volume. What is the maximum number of stimulating reps that we can do in a workout for a muscle group? The results? 43: 179-194, 2013. This means that the definition needs to refer to: (1) which muscle fibers are being subjected to tension, and (2) the level of tension that is applied, by reference to the speed that the muscle fibers are shortening. From a practical standpoint, the evidence indicates that adding in some high-rep sets with a TUT of around 60-90 seconds (20-30 RM per set) can be beneficial if your goal is maximal hypertrophy. Boost performance, wipe out imbalances, annihilate weak points, build muscle, and improve all the big lifts... with one exercise. An extremely simple diet tweak will get you ripped, keep you ripped, and still allow you to build muscle. 68: 465-469, 1994. Add this exercise to your program now. That said, we'll stick with the term TUT given its widely accepted use. Unfortunately, researchers have as yet been unable to make connect time under tension with the amount of muscle growth that results, under all circumstances. Sports , 2010. Squat or bench more weight than ever with this seriously simple trick.