3-4 sets of 6-10 repetitions are the standard for the average gym-goer who wants to build strength and size. Even if you don’t include in things like how fast or how hard you’re lifting, that’s a wide range for an activity. Changing the weight you lift, the number of repetitions you do, and ensuring that you perform each exercise properly are all essential components of a solid workout.
In other words, if you haven’t paid attention to how long you’re doing your activity until now, it’s a good idea to start. You may do this by gradually increasing your pace from a slower starting point. If the TUT is extremely short, you should investigate whether or not raising it will give new training stimulus.
It’s referred to as “Time under Tension” training
TUT, or time-under-tension, is a key component of strength and conditioning and bodybuilding training methods. There are several factors that contribute to how long muscles are under stress throughout the course of a workout.
It might take anywhere from 15 to 25 seconds for an average lifter to complete a set of 10 repetitions. You may end up with sleeve-busting muscles if you exercise a muscle for a long period of time under a lot of stress.
Time under strain may be implemented in six ways:
- Lockouts are a real threat
Make sure you don’t spend a long time at the most difficult point in an exercise (like the top of a bench press) (at the top of a bench press for instance). The least demanding part of a lift is the one that requires the least amount of effort from your body.
- Try to Keep a Consistent Pace
In terms of seconds, 2/4/0 (lifting, lowering, and pause) is a typical speed for a set of reps (lifting, lowering, pause).
- The eccentric portion of the movement should be given more attention
That’s when your muscle is elongating at a steady rate. An increase in muscle damage and subsequent muscular growth is stimulated by decreasing the eccentric component of the workout.
- Focus on the shape
It is inevitable that fatigue will set in with the longer sets, resulting in poor form. You don’t want to miss out on gains by breaking form or doing half-reps, so be careful.
- Use Drop Sets to Your Advantage!
Reducing the weight and immediately starting the exercise can help you get through those final few repetitions. You’ll be able to sit through the whole set without resorting to any kind of cheating.
- Be Consistent in Your Workouts
Lifting until the bell rings does not ensure development. At the end of the workout, the weight and activity should be challenging enough to cause physical tiredness. Lifting at least 60% of your 1-rep max will help you get the best results.
There are several ways in which time-under-tension may help you to get the most out of your workouts. When you change up your workout programme, you’ll be able to break through any stumbling blocks. It has a positive impact on your daily life and sports performance because of these benefits.
In order to gain muscle, you need to keep your muscles under stress for a longer period of time using TUT workouts. Your results will improve in direct proportion to how hard you train your muscles.
Having larger, more powerful muscles improves muscular control, increases bone mineral density, and reduces body fat %. You’ll look and feel better-toned, but you may also have greater physical pain.
In order to be more deliberate while allowing your mind to rest, slow movements might be used. Your capacity for self-awareness may be improved as a result of this. Your movement may help you focus on breathing techniques, body alignment, and movement patterns. Your posture will improve as a result of doing this, and you’ll be less likely to be injured.