Time under tension refers to the amount of time a muscle is under strain during a set of an exercise.
Progressive overload is a crucial concept in strength and conditioning. In my last article I talked about some strategies that can be used for progressive overload.
Progressive Overload refers to the gradual increase in stress placed on the body during physical activity.
This stress is necessary for the body to adapt and improve, but it must be applied intelligently in order to avoid injury and optimize progress. Especially in the development of lean muscle, this is a vital and important concept that should be given thought and strategy.
One effective way to apply progressive overload is through the use of time under tension (TUT).
TUT refers to the amount of time a muscle is under strain during a set of an exercise. By increasing TUT, you can place greater stress on the muscle, leading to greater adaptation and strength gains.
There are several ways to increase TUT, including:
1. Increasing the number of repetitions:
This is perhaps the most obvious way to increase TUT, as each additional repetition adds time under tension. However, it’s important to ensure that you are still using good form and not sacrificing technique for the sake of additional reps.
2. Decreasing rest periods:
By reducing the amount of rest time between sets, you can increase TUT by keeping the muscles under tension for a longer period of time. This can be particularly effective when combined with high-intensity exercises such as plyometrics or Olympic lifts.
3. Slowing down the tempo:
Another way to increase TUT is to slow down the tempo of the exercise. For example, rather than performing a bicep curl in a smooth, fluid motion, you could try taking a full 3 seconds to lift the weight and another 3 seconds to lower it. This allows you to place more time under tension on the muscle, leading to greater adaptation and strength gains.
4. Using isometric holds:
Isometric holds involve maintaining a static position with the muscle under tension. For example, you could try holding the top position of a push-up for 10 seconds before lowering back down. This can be a particularly effective way to increase TUT, as it allows you to apply maximum tension to the muscle for a sustained period of time.
By incorporating these techniques into your training program, you can effectively use TUT to apply progressive overload and continue making progress in your strength and conditioning journey. Just be sure to listen to your body and avoid pushing too hard too soon, as this can lead to injury and setbacks. By gradually increasing the stress placed on your muscles over time, you can safely and effectively use TUT to achieve your strength and fitness goals.
