I'm a personal trainer — this is why you should slow down every single rep
Time under tension (TUT) refers to the time muscles spend active during an exercise. We cover how it works and the benefits of slowing your reps.
Time under tension (TUT) is a weightlifting technique that involves slowing down reps, particularly during the eccentric phase when muscles lengthen. By holding muscles under tension longer, TUT can stimulate muscle growth without needing heavier weights. Research supports the effectiveness of TUT, showing it can boost strength and prevent injuries by strengthening tendons and ligaments.
A study suggests that 60 seconds or more of total TUT per set can be particularly beneficial for hypertrophy. To incorporate TUT, you can adjust your program to include sets with 35-60 seconds of tension, such as performing a bench press with a 4-1-4-1 tempo. However, it's crucial to maintain proper form and not sacrifice range of motion for the sake of slowing down reps.
Remember, building muscle and strength also requires adequate protein intake, sleep, recovery, progressive overload, and consistent training.
Written by urgent.news from Tom's Guide's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
