TUT is the amount of time a muscle is “under tension” during an exercise. For example, during a Bicep Curl the timing might be 4…1…2 Which indicates that the weight is lowered for 4 seconds, paused for 1, and finally lifted over a duration of 2 seconds. 

Why is the idea of TUT appealing? For one it makes you work harder! It slows you down, creates increased awareness of  technique, and eliminates the presence of body language during the exercise.  It allows you to gauge every movement and make corrections. It improves your eccentric strength, when the muscle fibers lengthen to lower a load, and thereby benefits your overall strength and muscle growth.

By tracking your time under tension during a workout you keep tabs on exactly what is happening. And that very simply creates a better understanding of what is working and what is not and that leads to more effective planning, fitness strategy and increased success in attaining those goals.

Have you ever watched someone else workout in the gym? It can be shocking. The body language is often incredible. I’ve seen guys do 100# bicep curls swinging their bodies is every manner. Almost looks like they are dancing sometimes. And fast. They are ripping it up like the building is on fire and they better get it done before the flames hit. This is most often seen when working with the more traditional style of training…three sets of 10 format. But SKILLED  training formats, using TUT, are 6 sets of 5. Do the math. The numbers are the same…30 reps. But the results differ greatly primarily in that the “skilled” format develops greater strength compared to the “traditional” in part because it creates less fatigue and focuses on greater precision.

I recently particpated in a group workout. Orders were barked to do 10 pushups. I dropped and began. The group was done by the time I got to three.  I was looking around thinking, what? I had to step it up but I sure didn’t like it. It felt sloppy, careless and ineffective.

I have clearly learned and embraced the value of form and precision of movement. Using your back, neck, shoulders and everything else to get 10 bicep curls completed in ten seconds is not only dangerous but it improperly develops your muscles.

So, give TUT a try. See for yourself the difference. And don’t forget about muscle confusion. Change up the tempo (time under tension) every 4 weeks or so to keep it challenging!