The optimal TUT for hypertrophy is 30-60 seconds per set. Even to this day, time under tension is still seen as the most important muscle-building factor for a lot of coaches. But last week or so I've also come across a tread here that said, to summarise - "you should aim to finish a rep as fast as possible without using gravity or ruining form". As adaptation eventually occurs, and surely it will, it's good to know you have some options available, especially if simply putting more weight on the bar just doesn't seem to work any longer. Making Progressive Overload Work For You. You can include any of these methods in your training, but it's best to focus on just one at a time. First, the term TUT is somewhat of a misnomer. Training using time under tension is important for muscle growth, but it ignores other factors of muscle growth like mechanical tension and progressive overload. Progressive Overload vs Time Under Tension. T empo lifting is the speed and time under tension (TUT) that muscle fibers are recruited and in the eccentric, isometric, and concentric phases of strength training. Time Under Tension vs Progressive Overload TUT is not a myth, but the foundations of its claims on muscle growth are contested widely in the fitness world. Simple, your spotter opens the valves, you start lifting, and depending on your lifting strategies, you can achieve both progressive overload and time under tension at the same time. Not quite. Progressive overload training should be done only after you’ve mastered an exercise with proper form. By general rule everyone says that time under tension is the way to go for proper volume. Heavier weights equals greater tension which equals bigger muscles . If you perform a rep at your 1 rep max (RM), it will necessarily create more mechanical tension than a rep performed at 50% 1RM. Like this, you can have the best of both worlds, leading to the ultimate gains and a free ride with Mutated Nation's non-existent rental Lamborghini. The list goes on. At this point, it is widely accepted that progressive overload is the main mechanism of … The question is: Should you be timing your sets and ignoring weight on the bar? Now that you know what each of the concepts are, the question will of course be which is better in the debate of progressive overload vs time under tension for muscle growth. You can increase time under tension by lifting with tempo. Mechanical tension is directly related to the magnitude of load or weight you're lifting. Whether that means adjusting exercises, rep ranges, number of sets, heavy vs light weight. Time under tension is another one of these methods, but it really only came into prominence fairly recently… Progressive overload; Time under tension “Time under tension“ refers to the amount of time your muscles spend contracting and relaxing while lifting a weight. Gaining strength through progressive overload ensures that we continue to place more tension on the muscles over time, forcing them to adapt by growing larger. The Truth About Time Under Tension Guys are always looking for ways to make their workouts more effective. Progressive Overload vs Progressive Resistance: Lastly, ... We know from the Time Under Tension , Biomechanics and Growth and ... both strength and technical proficiency in a particular movement can lead to progressive resistance and achieved overload over time. The answer is of course that you need both for optimal results and it will always come back to the point of mechanical stress. Time under tension vs controlled speed? "Time Under Load" is More Accurate.
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