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T.U.T. Time Under Tension ESC 305 Fall 2006. Defining T.U.T. Time Under Tension (T.U.T.) is the amount of time your muscle is being stressed while performing.

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Presentation on theme: "T.U.T. Time Under Tension ESC 305 Fall 2006. Defining T.U.T. Time Under Tension (T.U.T.) is the amount of time your muscle is being stressed while performing."— Presentation transcript:

1 T.U.T. Time Under Tension ESC 305 Fall 2006

2 Defining T.U.T. Time Under Tension (T.U.T.) is the amount of time your muscle is being stressed while performing a particular exercise Also referred to as Time Under Load (T.U.L.) Relatively new as a focused training modality Negatives were used in the past New way to quantify muscular output Organized to not absolutely rely on burn, fatigue, or failure Truly profound biofeedback

3 New Awareness Most begin resistance training in the wrong manner and keep the bad habits Using momentum Bad tempo No justification for rep and set scheme No time to learn the big picture for any lift Classically reps are same Time dictated by number of reps and/or weight used

4 Variables Time Forces muscle to recruit more fibers Ensuring the nervous system is stimulated Eccentric Focus Eccentric phase stronger than concentric Approximately 20% stronger More muscle trauma occurs in this phase of lift DOMS is largely due to eccentric phase

5 Rep Schemes 4…1…2 Weight is lowered for 4 seconds, paused for 1, and lifted over a duration of 2 seconds 4…0…X…0 8…1…1…1 3…0…3 5…0…5

6 The Details Literally quantify the time your muscles are under tension Time it takes for each repetition, multiplied by number of reps Example If your tempo is 2-1-2-1 then each rep takes about 6 seconds. Multiply 6 seconds by the total number of reps (8) and you're total T.U.T. is 48 seconds

7 General Reference Workout Goal Strength & PowerHypertrophyEndurance Time Under Tension Per Set 4-30 sec30-70 sec70-120 sec Rest Between Sets 2-4 min1-2 min30 sec - 1 min

8 Benefits Teaches the lifter muscular control Time to appreciate appropriate technique Time to learn technique Time to address functional weaknesses Time to recruit more muscle fibers

9 Application T.U.T. can serve as a primary philosophy Stern advocates use this system exclusively Can be effective enough to use primarily May need to adjust reps for explosive training Auxiliary Method Can work into a portion of every work out Can use as a cycle during off season

10 Who should use T.U.T.? This modality can be applied to any experience level For the beginner To consciously teach the lifts To allow muscles to coordinate force production To avoid injuries due to control and technique To avoid developing functional weaknesses To orient to a usable measure for tempo To develop additional variable for future

11 Who should use T.U.T.? For the experienced lifter- Allows greater control over quality of work Good way to quantify work for analysis

12 Tips Use spot through concentric phase Are you over the weight or under it? Consider whether you are locking your joints Keep your stimuli challenging Can alter both total time and time committed to eccentric vs. concentric Use a metronome

13 Testimony Charles Poliquin Judd Logan


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