Definition
Time under tension refers to the duration a muscle is under strain during a set. It factors both rep duration and load as stimuli for muscle growth and strength development.
Explanation
- Time under load stresses muscle fibers – moderate duration spurs hypertrophy, while prolonged tension increases muscle endurance.
- Lower weight, slower tempos and higher reps equate to greater time under tension. But sufficient load also matters.
- Research indicates maximum motor unit recruitment occurs from 40-70 seconds under load.
- Manipulate tempo, reps, sets and rest periods to find the right balance of load and time efficiency.
Examples
- Higher time under tension doing 4-1-4 tempo squats to increase hypertrophy stimulus.
- Decreasing time under tension when training for strength using heavier loads and lower reps.
Related Terms
- Rep duration, tempo training, hypertrophy, strength training, sarcoplasmic growth
Common Questions
- Will increasing time under tension grow more muscle? Yes, when combined with sufficient load to fully fatigue the muscles. Don’t sacrifice too much weight.
- Is it superior to training for strength gains? For pure strength goals, lift heavier for lower reps with adequate rest.
Do Not Confuse With
- Time between sets – Recovery duration, not tension duration.
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