Gaining strength with time under tension

MoniqueHoltman
MoniqueHoltman Posts: 44 Member
edited November 2024 in Fitness and Exercise
I’ve been weight training for about a year now and I love it. Looking to mix things up a bit and also gain some strength so have been reading a lot about time under tension when lifting weights. Have people got good results from this and how many times a week do you use this method? Thank you!

Replies

  • heybales
    heybales Posts: 18,842 Member
    edited June 2018
    TUT is basically the basis for making sure you are doing enough reps in total for the week. Like 60-120 for big muscles, 30-60 for small.

    Which is why the whole bro method of 1 body part a day a week is a very non-optimal method - not nearly enough TUT.

    A year is basically still in the beginner stage (just barely if you were doing everything right during that time) - where having enough weekly frequency and duration is automatically going to cause enough TUT for positive effects.

    But someone could focus on TUT and miss the much bigger effects of frequency & duration and not advance as well.

    How many times a week, and how many sets & reps are you hitting the major muscle groups?

    And have you been using an actual program, which will likely be progressive and cause strength gains by merely following it?
  • Metalman224
    Metalman224 Posts: 26 Member
    Check out volume training.
    You can mix it up and achieve the same weight moved but have much more time under tension. Massive muscle growth stimulus.
    I.e. rather than 3 sets of 20kg you can do 6 sets of 10kg. The same amount of total work has been done but the time under tension has been doubled.
    This is mainly for new muscle growth rather than strength but they kind of complement each other. Give it a try and you will find you will have a whole new burn. Just don't push too hard at first because that change of routine will pretty much guarantee some serious DOMS.
    (Delayed onset muscle soreness).
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