Time Under Tension For Maximum Gains ⏱️💪

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[SeanNalewanyjShorts]

Time under tension means next to nothing on its own.

There’s no specific timeframe that your set needs to last in order to stimulate growth, whether it’s 40 seconds, 60 seconds or whatever else.

Tension obviously matters, but it’s only the tension generated on the final few reps of the set close to failure that are responsible for triggering growth.

You could perform a set lasting 2 minutes that provides minimal stimulus if the effort level wasn’t high enough...

Or a set lasting 20 seconds that provides a significant degree of stimulus if it was high enough.

Worrying about the overall length of the set and intentionally prolonging it in order to hit some arbitrary number of seconds is counterproductive and focusing on the wrong thing.

Slower reps are good...

But only if it’s a gradual involuntary slowing as a result of you exerting maximally close to failure on the last few reps.

Slowing down the concentric portion of the rep on purpose will only weaken the stimulus and unnecessarily extend how long it takes you to get to failure.

(Which in turn will actually make it more difficult to get there since you’ll be more likely to end the set due to outside factors like cardiovascular stress or muscle burn and not necessarily because the targeted muscle was actually trained to its maximum strength potential)

Don’t overthink this.

Perform the concentric portion of the rep as hard/fast as you can while maintaining good technique...

Lower the weight under control...

And continue the set until you’re somewhere between about 0-2 reps shy of failure.

(The precise RIR will depend on the individual in terms of what their goal was with that specific set)

As long as you’re doing that - and you’re getting at least 4-5 reps or more in total - then congratulations, you just performed a maximally stimulative set for hypertrophy and you don’t need to worry about how many seconds it took to complete.

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[calvinathy]

I’m always under tension. Problem solved.

[Mr-vengeance]

This guy made gym so easy it was so overwhelming at first now its go to gym, train till failure, eat well, sleep, wake up, shit and get out of bed

[pumpkinLive]

Bro took 3 to 5 business days on the eccentric

[ShlokPalandi]

Controlling the negative is very important tho, especially in the last few reps

[corruptedhooman]

Stretching the muscle well and controlling the eccentric is the way to go

[tolypolonty]

As long as the eccentric is controlled and the concentric doesn't use momentum from other muscle groups, you're good.

[MarcosAG]

Maximising TUT usually implies more controlled eccentrics, which does have a positive impact on hypertrophy. So while TUT alone is not a main goal, it does have a place

[eddmonk]

2 second tempo on the eccentric is the basic thing that you need (literally just think: “1” and then “1, 2”

[Maniac-]

been doing sets till failure, shorter overall workout time, more growth

[trikto]

You are right. As long as you have controlled eccentrics in a 5 - 12 rep range for 0-2 RIR, the time under tension component gets satisfied automatically.

[choosetolivefree]

All you gotta do is watch like 4 of this guys videos, and you know he is a no BS dude. Love your content man

[jakes.]

If you’re going to failure, the last few reps WILL slow down as you begin to fail.

The only thing I’d add is control the negative on those last few reps even though it’s tough. Don’t just let gravity take it all.

[dr.miguelpicard-ami]

"High Intensity Training" forever!💪🏼

[kodycook]

I was actually gaslit by none other than V Shred to try out TUT when I first started training (I was new and didn’t know any better), and lemme tell ya the placebo effect is very very real

[pedroloco]

Im yanking every morning at full speed with my right arm, and my right arm is twice as big as my left arm. Tension last only 1 minute at max. Works great.😊

[sythbtd]

Slow eccentric is great for muscle stimulus. However, time under tension is great for tendon health. If you’re an athlete and train vertical jump, you want to do isometrics or slow heavy lifts for tendon health.

[rcrbrewster]

Progressive Overload + Sufficient Nutrients + Sufficient Sleep/Recovery 🤗

[Kilogram]

Im under tension at work, at home, all the time !

[hsstdatabot]

By the way, this is for when you get old!!! When you’re young feel free to throw the weight around in a controlled way, keep it mostly strict in the beginning and definetly bang out a couple momentum reps at the end!!! Go hard, then when you turn 35/40 start doing curls like this