Another Way to Grow Your Muscles: TUT

Personal trainers have a lot of goals that aren’t focused on aesthetics. We want you to activate your glutes and fix muscle imbalances. Increase your V02 max and improve your neuromuscular control.

But that doesn’t mean I’m not interested in aesthetics; I’m very interested in aesthetics and get a lot of gratification from enlarging my muscle fibers, so to speak. Add in a low-fat diet and you’ve got a supremely cut, lean physique. What’s not to love about that? It’s surely a worthy goal whether the experts agree or not.

There’s an aesthetic ideal you want to reach – be it looking lean and tight, seeing muscle definition in your shoulders, shaping your butt, or winning a competition. With aesthetics, the basic goal is always to gain muscle (and many times to lose fat as well). Losing fat will come from diet, but I’m going to talk about gaining bigger muscles – hypertrophy – here.

I’m of the opinion that muscle definition on men and women is highly attractive, and if you don’t grow your muscles you surely can’t change the composition of your body and gain that definition.

Time under tension

By definition, hypertrophy is the enlargement of skeletal muscle fibers in response to overcoming force from high volumes of tension. It stands to reason that if the time under tension (TUT) is longer, the muscle must work harder.

I’ve talked before about the importance of knowing how long to rest and how many reps to do, but changing how long your muscles are under tension is another important technique. Incidentally, TUT is also referred to as “tempo” (which is written as x/x/x – eccentric/isometric/concentric).

There are optimal times for time under tension, depending on your goals. According to the National Academy of Sports Medicine, the optimal TUT for hypertrophy is 20-70 seconds per set (8-10 reps in a range between 4/2/1 and 2/0/2 tempos). So for a goal of 40 seconds TUT, a set of 10 reps would need to consist of four-second reps. One very effective way to stimulate muscle growth is a longer eccentric phase, when the muscle is lengthening and resisting gravity. For example, when doing a bicep curl, you would curl the weight up for one count and down for three. If you do eccentric training, you should cycle it in your training and not use it every workout to avoid overtraining.

Even if you don’t want to worry about TUT, I promise you that slowing down your reps will encourage more muscle growth than rushing through. I can’t tell you how many times I’ve seen people in the gym doing quick reps and even quick partial reps. Partial reps have a place in training, but when done quickly, they are a supreme waste of time. Just remember to vary the times under tension weekly and don’t fall into the habit of always using a 4/0/1 temp, for example. Varying tempo is one of the fundamental principals in creating changes in your body.

For more information about TUT, check out this article. But before you do, please leave me a comment about whether you’ve thought about or used this technique before and what you think of it!

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Comments

  1. Great article, I always tell my clients “Muscle not Momentum”! Myself, I’ve been doing front offload squats with a count of 3 down. Doesn’t take a lot of weight to feel that one burn. 🙂
    Pamela Hernandez recently posted..My Favorite Dumbbell ExercisesMy Profile

    • Good motto! Sometimes my clients actually take it too slow on the concentric. I like to tell them to power up and slow down. A nice combo.

  2. Adrian Griffith (@adriang1960) says:

    Love the article. The Dynamic Tension Workout in the May 2012 issue of Fitness Rx uses this technique to a degree. Their time under tension is simply 6 secs up and 6 seconds down. “Do 1 to 3 sets of 8 to 12 reps to failure at 50 to 80% maximum strength (1RM) two times a week if you want to build muscle and strength”.

    I missed the “two times a week” comment and embarked on a 1 month trial. At the end of my 2nd week I felt and looked great. I decided to do a strength test. And was I disappointed. I lost strength. I looked good but I lost strength.

    I love the strategy. Felt and looked great. But i think I will employ it again as a once a week, Friday workout.

    Does TUT generally increase hypertrophy at the expense of strength?

    I would love to find a mix/balance to achieving both goals: hypertrophy and strength! Is “tempo” and frequency the key?

    • Hmm, no I’ve never heard of TUT compromising strength. Strength gains are done with a lower rep scheme but can be in different tempos as well. A pause at the isometric phase is another very burn-worthy way to confuse your muscles. If your goal is both, your strategy should be to cycle (or periodize) your training. There’s lots written on cycling… You’ll have several weeks each of strength, recovery, and hypertrophy. I should write something on this as well. Let me know which direction you go!

  3. Thanks for this post–you’ve got me thinking about tempo, and it’s a topic I probably should pay more attention to. I do always focus on mindfulness and correct form (for myself and others), and to a certain extent that helps ensure reps aren’t blasted out too quickly.

    Oh, and I totally agree: hypertrophy is the bottom line. 🙂
    Mary C. Weaver, CSCS recently posted..Dirty little secrets of the diet industry:free webinar April 30 or May 2My Profile

  4. LOVE it Suzanne! You know I do!!! Of course I have cycled tempo thru the years & love how different it feels to change it up! I tend to be very in control anyway but I am going to really slow it down next time for some body parts! I love that feeling! For those out there that have not done it, prepare for major DOMS! 😉

    Off to read the article!!!
    Jody – Fit at 54 recently posted..Gratitude Monday, Enjoyment & OC HousewivesMy Profile

  5. Working with TUT tempos in my workouts has evolved over the past few years…to the point where a lot of my training is based on time instead of reps & sets.

    And yet if we look at mainstream fitness sites, TUT is virtually ignored.

    Thank goodness for fitness bloggers willing to push the envelope
    Doug recently posted..Introducing the K-E Diet : aka Stupid Diet Fad of the MonthMy Profile

    • Thanks Doug! Great to connect with you. I agree, you don’t hear much about TUT/tempo much. Such a powerful technique, that’s just a shame.

  6. Thank you thank you thank you! I just tried this and I feel like I did more good in one short workout than I have in weeks!

  7. Suzanne, before reading this post I just thought TUT was the name of an Egyptian king. My trainer has been focused on going slower on certain moves and now I can see why. As always, you are a great source of enlightenment. 🙂
    Shira recently posted..Can romantic bliss blast your waistline?My Profile

  8. Kazsandra says:

    This is actually the first time I have heard about TUT and you gave me a lot of great ideas shared here.. I am sure this can help a lot of people, not just me..
    Kazsandra recently posted..Gout Natural RemediesMy Profile

  9. Ahhhhh – I learn so much here! Yes, I think in terms of tempo… and since I’m not a lover of working out, my tendency is to rush rush rush. But I have definitely been more “mindful” – in general and in terms of tempo. When people want to mix it up? I think this is an often overlooked tool to incorporate, eh? Love this! Love you!
    Kris @Krazy_Kris recently posted..My GAWD He Eats a Lot!My Profile

  10. Again, thanks so much for this WONDERFUL information. I learn so much from you….
    ragemichelle recently posted..Happy Pigs In A Blanket Day!My Profile

  11. TUT – new word or acronym for me. 🙂 It does sounds great to know about it especially its technicalities. I mean, gaining lean and large muscles is not an easy task and it is better to do it in the right way. I’m really learning a lot here. 🙂
    Kristia recently posted..how to learn photographyMy Profile

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  1. […] weight lifter, and a killer blogger to boot, explains this concept perfectly in her post “Another Way to Grow Your Muscles: TUT“  TUT stands for Time Under Tension, and refers to the amount of time your muscles are […]

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