Ronald Trujillo, BS, reviews how to adjust the Time Under Tension (TUT) in your program to break through plateaus and help keep your clients on track even when faced with changes to equipment availability. Time under tension is one of the core variables we consider when programming exercises for our clients, and it should be directly correlated to their desired outcomes. Ronald shares ways to modify Time under tension to keep your clients on track and explains how each correlates to differing goals. Understanding the mechanics and modifications best to meet the demands of your client’s desired outcomes helps you level up your exercise instruction.
What is Time Under Tension?
Time under tension refers to the total time a muscle is under strain during a resistance training set, significantly influencing muscle hypertrophy and strength. Research indicates that manipulating TUT can enhance muscle growth by promoting metabolic stress and mechanical tension (Schoenfeld, 2010). A higher TUT, especially during the eccentric phase of an exercise, can lead to greater muscle fiber recruitment, which is essential for muscle adaptation (Wernbom et al., 2007).
As a personal trainer, incorporating TUT strategies into your clients’ routines can optimize their results. For example, a 3-second eccentric, 1-second concentric, and a pause at the peak contraction can maximize muscle engagement. Varying TUT across different training phases can prevent plateaus and stimulate continuous progress.
By emphasizing time under tension, you’ll help clients reach their fitness goals effectively while enhancing their understanding of effective training techniques.
References Used
Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.
Wernbom, M.,augas, S. I., & Hultman, E. (2007). A review of the effects of resistance training frequency on muscular adaptations in trained and untrained individuals. Scandinavian Journal of Medicine & Science in Sports, 17(2), 163-182.
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