Time Under Tension Is OVERRATED...or Is It? (10 studies)

It's far from uncommon to hear that time under tension is an important component for building muscle. Indeed, I've come across numerous sources suggesting that sets should last 30 to 60 seconds for inducing optimal muscle hypertrophy. In this video, through evaluating the current scientific research, we'll critically assess these claims.

0:00 Introduction
0:55 Evidence Supporting Time Under Tension
4:39 Research on Time Under Tension With Failure Training
8:17 Super Slow Rep Speeds Are Inferior for Muscle Growth?
9:30 Why Slow Reps and Fast Reps Are Likely Similarly Effective For Hypertrophy
13:26 Supporting Evidence From Rep Range Research
14:17 Minimal Time Under Threshold?
15:20 Conclusion

Music:

References:

[Nial]

This is some next level content bro, remember me when ur at a milli.

[highlyunprofessionalreviews]

So the bottom line is, getting to the finish line (failure) is the most important factor. How you get there (sprinting, jogging, walking) isn't as important. Great video.

[PaulOJazzMusic]

My takeaway from this is slowing your reps (generally) applies greater mechanical tension, which in turn allows training to failure to occur sooner in a set (less repitions needed.)

I particularly see this information useful when it comes to maximizing gains from body weight exercises like pushups. Since pushups becomes easy to do many repitions at a medium to fast speed, there's a point where the number of pushups required to achieve muscle hypertrophy is no longer optimal. Slowing down the reps is a great way to increase mechanical tension and trigger hypertrophy to a workout where it would have otherwise been too easy at a faster repition speed.

This principle could also be applied to other workouts where you are trying to achieve progressive overload via mechanical tension when lighter weights are all that you have avaiable. Some food for thought!

[Johnny_Savage]

Slowing down movements makes it easier and faster to reach failure, so in the end it's better. Also it forces to use proper form and avoid momentum, which makes reaching failure even easier and faster.

[Twobirdsbreakingfree]

It escapes me how the researchers didn't take this into account when designing the studies.

Also, I'm not sure that we need time under tension studies when we already have studies comparing different rep ranges. A longer time under tension is essentially equivalent to a higher rep range at the same tempo.

[sonat]

However you can reach failure quicker with a lighter load when performed slow. So you are working with safer weights and less wear. I do 2/2 or 2/4. Works weell

[Bei_Gandalfs_Bart]

Great video, but I have to disaggree here at 10:07. There is a study that has shown that the eccentric movement is more important to muscle growth than the concentric. Also physiologically it makes sense to me, because in the eccentric MGF (Mechano Growth Factor) gets released into the system. Plus I am certain that many lifters would get a better mind-muscle connection when starting to use a 1 second concentric and 2-3 seconds eccentric rhythm instead of just letting the weight fall in the eccentric as many tend to do. That the mind-muscle connection does actually have an effect to muscle growth has already been proven.

[suley]

I think one thing you missed is slowing down reps allows alot of people(me included) to do the exercise more effectively. For example when i slow down my deadlifts or back squats i can target the correct muscles much more effectively than when i do it faster.
Furthermore when i do those exercises faster i find i eventually slowly injure myself. I start getting a tight lower back or neck etc. Slowing down the rep allows you to do it more safely. In the long run this leads to less injuries and hence more growth.

[steelmongoose]

Most of what I learn from meta-analyses of these studies is:

1. It’s very difficult to devise a study to test for hypertrophy results.

2. Most researchers don’t try very hard.

The lurking variables in these studies don’t even lurk. They step out into the light and shout at you with a bullhorn.

[watchthemtilt]

Bro I've literally never seen a channel more underrated than this one. Maybe you should start branching out into general fitness and wellness as well to get some traction man. This content NEEDS to be out there

[HouseofHypertrophy]

0:00 Introduction
0:55 Evidence Supporting Time Under Tension
4:39 Research on Time Under Tension With Failure Training
8:17 Super Slow Rep Speeds Are Inferior for Muscle Growth?
9:30 Why Slow Reps and Fast Reps Are Likely Similarly Effective For Hypertrophy
13:26 Supporting Evidence From Rep Range Research
14:17 Minimal Time Under Threshold?
15:20 Conclusion

Thank you for watching, I hope the video was useful and informative :)

[hashemamin]

I was just thinking about this yesterday, thank you for the good content!

[jasonhawko]

Love the video. I think this answers my question on your newest video pretty well 👍 I think the slow eccentric after a cheat rep just helps me reach failure near the end of a set rather than ending on a failed concentric

[ferencfarkas]

I don't understand why this chanel haven't more subscriber

[cv]

fantastic work as usual - I've begun experimenting with more sets to failure - doesn't seem to fatigue me like crazy but I am doing high frequency training so not as many set spread-out throughout the week

[alexhawke]

To your last point! The benefit of varying speeds of reps is spot on. During your first initial set, the strongest muscles win. As you fatigue, other minor muscles are deployed to help with sheer BALANCE. (ie: don't drop the dumbbells!) Varying your reps is and should be a completely natural way to work out. EXAMPLE: I've seen really built fellas who have a very hard time doing chin-ups and lunges, simply because they don't practice varying routines, speeds or balance exercises.

[mertonhirsch]

I just watched videos of Ronnie Coleman doing front squats, curls, shoulder presses completing 8-12 reps in a total time of less than 15 seconds. 10 reps at 500 in the front squat in 14 seconds. Similar for Arnold on bench presses, cable rows, T-bar rows. Same for Jay Cutler, Tom Platz. No slow eccentrics, low TUT. Even Yates only averaged 3-4 seconds per rep and his top sets were often in the 4-6 range.

[bills]

Always nice to analyze the science over the stuff we hear anecdotally

[rajpranjal]

Ah yes finally a channel for intellectuals( for real)

[Piccolo_Re]

Good to see vids like this backed by actual studies and not just “experts” talking on a podcast. However, a new study out by the Scandinavian Journal of Science and Sports, article titled, “Effect of daily 3-s maximum voluntary isometric, concentric, or eccentric contraction on elbow flexor strength”, challenges everything in this video.