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Time Under Tension - What It Means, How to Do It in Strength Training

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If you’ve long been quickly trying to squeeze in as many reps as humanly possible before your muscles fatigue during a strength workout, you might want to literally slow your roll. There’s a new (-ish) strength-training practice to get familiar with that has nothing to do with speed, and everything to do with slow, controlled movements. Learn this phrase: time under tension (TUT).
Trainers everywhere agree the TUT technique is one of the most effective ways of increasing
hypertrophy, the term for increasing strength and muscle.
“TUT is a type of exercise technique that aids in stimulating muscle fibers,” says Jessica Mazzucco, a New York City-area certified fitness trainer. “Instead of focusing on the number of reps of an exercise, TUT training aims to make athletes slow down and perform an exercise with less momentum.” ....

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How to Exercise if You Have an Mesomorph Body Type

Medically Reviewed
People with mesomorph body types tend to see big gains from strength and interval-type workouts. But longer cardio training is important, too.
Jakob Lagerstedt/Stocksy
How do you know if you have a mesomorphbody type? You might love Tabata and other high-intensity interval training (HIIT) workouts, but find long bouts of cardio arduous. You may naturally enjoy the weight room because that’s where your strengths no pun intended lie.
“A mesomorph is generally defined as someone who has a body type that has a high level of muscle and strength,” says Adam Feit, the head strength and sports psychology coach for Precision Nutrition in Springfield, Massachusetts. Now, perhaps you don’t have lots of muscle at the moment because you’ve been inactive for a while. But you know if you did start working out, you would gain muscle relatively easily. ....

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Why You Should Incorporate'Time Under Tension' in Your Strength Workouts

Why You Should Incorporate‘Time Under Tension’ in Your Strength Workouts
Marissa Miller
If you’ve long been quickly trying to squeeze in as many reps as humanly possible before your muscles fatigue during a strength workout, you might want to literally slow your roll. There’s a new (-ish) strength-training practice to get familiar with that has nothing to do with speed, and everything to do with slow, controlled movements. Learn this phrase: time under tension (TUT).
Trainers everywhere agree the TUT technique is one of the most effective ways of increasing
hypertrophy, the term for increasing strength and muscle. ....

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Time Under Tension - What It Means, How To Do It In Strength Training

Unlike dreaded large muscle tears, like injuring an ACL, TUT training can cause small micro-tears within the muscle to form, she says, which cause the body to focus nutrients toward the muscles to repair them, leading to growth and boosted metabolic response.
How To Focus On TUT In Your Workouts
Using the TUT method will look a little different for each workout, but here are some pointers to keep in mind:
Slow down. You’re looking for that
slooooow burn. “For example, you may be used to doing 10 squats in 30 seconds, but try slowing that down by using a count,” says Dalby. Try moving at this pace (using the squat example): three seconds down, one second hold at the bottom, three seconds up. It will take you longer to complete the reps, but you’ll be in your eccentric phase of the repetition for a longer period of time, Dalby says. Using this pace, 10 squats should now take you between 60 to 90 seconds instead of 30 seconds. No weights? No problem. Dal ....

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