Time under tension (TUT) is a training method that focuses on prolonging the duration of each repetition during weightlifting exercises. By increasing the time a muscle spends under tension, you can enhance both endurance and strength training. This method can be applied to various exercises, including those targeting the lower body.
Benefits of Time Under Tension:
- Increased muscle activation and engagement.
- Improved muscular strength, endurance, and growth.
- Enhanced muscle fiber recruitment.
- Greater muscle time under tension, which can lead to better results.
Examples of Lower Body Exercises Using Time Under Tension:
- Squats with a 4-1-1-0 Tempo: Lower the weight for 4 seconds, pause for 1 second at the bottom, lift the weight quickly (1 second), and do not pause at the top (0 seconds). This would result in a 48-second set for 8 reps, which falls within the ideal TUT range for muscle growth (40-60 seconds)[3].
- Lunges with a 3-1-1-0 Tempo: Step forward, lower your body for 3 seconds, pause for 1 second at the bottom, lift your body back up quickly (1 second), and do not pause at the top (0 seconds).
- Romanian Deadlifts with a 3-2-1-0 Tempo: Hinge at the hips, lower the weight for 3 seconds, pause for 2 seconds at the bottom, lift the weight quickly (1 second), and do not pause at the top (0 seconds).
These examples demonstrate how to incorporate time under tension into lower body exercises by slowing down the eccentric (lengthening) phase and speeding up the concentric (shortening) phase. This technique can be applied to other lower body exercises like leg presses, leg curls, and calf raises.
Remember that when using time under tension, you may need to use lighter weights to maintain proper form and control throughout the movement. It’s also essential to consult with a certified personal trainer to ensure you’re using the technique correctly and to progress safely.
In summary, time under tension can be a valuable addition to your endurance and strength training routine, as it promotes muscle growth and enhances performance. By focusing on the tempo of your lifts, you can optimize your workouts and achieve better results.
Citations:
[1] https://www.healthline.com/health/exercise-fitness/time-under-tension
[2] https://youtube.com/watch?v=KC3HMGevf9A
[3] https://www.muscleandfitness.com/workout-plan/workouts/workout-routines/time-under-tension-training-plan/
[4] https://www.livescience.com/time-under-tension
[5] https://www.masterclass.com/articles/time-under-tension
