Il TUT (time under tension) or time under tension, refers to the amount of time a muscle is held under tension during exercise; during TUT workouts, you lengthen each phase of the movement to make sets longer.
The idea is that this forces the muscles to work harder and optimizes the force, endurance and muscle growth. Exercises using the TUT method include the sweight lifting and training with your own body weight.
In all workouts the movements of each repetition are slowed down and more time is dedicated to the difficult phase of the exercise. By slowing down the movement, the muscle comes kept under tension for a longer period, which can give better results.
Benefits of the TUT
Incorporating the TUT technique into your workouts will help help you get more out of your exercise routine; TUT workouts are designed for create tension in the muscles for a longer period of time, which leads to muscle growth.
Bigger, stronger muscles improve muscle control, bone density and reduce body fat percentage; using slow movements can help you be more decisive and, at the same time, relax your mind.
This can stimulate awareness and concentration. When you pay attention to the movement, you can focus on correct breathing techniques and movement patterns; this helps develop muscle control and correct posture, stabilizing the body in order to prevent injuries injuries.
Is the TUT technique effective?
The scientific evidence in favor of the TUT technique is variable, but very promising; in general, doubling the duration of the eccentric (stretching) phase compared to the concentric (contraction) phase can give positive results in terms of muscle growth.
You just have to try!
How to insert the TUT method in training?
To incorporate the TUT technique into your training program, you have to perform the movements at a slower pace; you may need to use a lighter weight, because the increased tempo will make it harder to sustain.
To use the TUT, you must slow down the eccentric phase of each repetition; prolong each eccentric phase by 2/3 seconds or double the duration of the eccentric phase compared to the concentric one.
The TUT can be more challenging since it is more difficult to stay in one position for a long time or move the body slowly rather than rushing through the movements.
You are more likely to perform fast movements when you are tired or overweight.
Advice
- Concentrate on the hardest part of the exercise, which is usually the stretch or eccentric phase
- Perform at least 4/6 series of 6/12 repetitions for each exercise
- Use a load of sufficient weight to cause muscle fatigue
- Give yourself time to recover between workouts by targeting different muscle groups on different days
- Focus on timing your sets instead of doing a lot of reps in a short amount of time
- Finish with one set at an even slower pace.
And you, have you ever used the TUT technique? Let us know in the comments and don't forget to follow us on our telegram channel