Time Under Tension for Muscle Growth | Jim Stoppani, Ph.D.
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- Опубликовано: 2 авг 2024
- What's the best rep range for maximizing muscle size? How about for increasing strength and power? Jim Stoppani shows you the best ways to lift weights to build muscle.
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00:00 - Intro
00:13 - Reps for Muscle-Building
01:04 - Slow Down The Pace
If you answered 8-15 reps for the former and 1-6 reps for the latter, most trainers would say you're on the right track. I would, too, with one caveat: that your time under tension (TUT for short) also falls in the appropriate range for your goal, either size or strength.
TUT is just another way to measure a set. Whereas most people define a set as how many reps are performed, TUT expresses it in terms of how long it takes to complete the set-in other words, how long your muscles were under the tension provided by the resistance you used.
For example, if you did a set of 8 reps, and each rep took you 4 seconds to complete (2 seconds on the positive, 2 seconds on the negative), your TUT for the set was 32 seconds. A 15-rep set with the same rep speed would have a TUT of 60 seconds, and so on.
| What Is Time Under Tension? |
TUT is just another way to measure a set. Whereas most people define a set as how many reps are performed, TUT expresses it in terms of how long it takes to complete the set-in other words, how long your muscles were under the tension provided by the resistance you used.
For example, if you did a set of 8 reps, and each rep took you 4 seconds to complete (2 seconds on the positive, 2 seconds on the negative), your TUT for the set was 32 seconds. A 15-rep set with the same rep speed would have a TUT of 60 seconds, and so on.
So, which definition of a set is better, rep count or TUT? Counting reps is obviously more common, not to mention more convenient, as keeping a tally in your head during a set is easier than keeping an eye on a stopwatch. So, for sheer practicality, I say feel free to keep counting reps.
I also highly recommend monitoring your rep speed, which will determine your TUT for a given set. In my opinion, the best way to ensure you're maximizing your goal, be it size or strength, is to be in the sweet spot that hits both ideal reps and TUT.
The sweet spots for TUT appear to be 4-20 seconds for strength and power and 40-60 seconds for hypertrophy, aka muscle growth.
| Monitoring TUT While Counting Reps |
Now ask yourself, do your strength-building sets of 1-6 reps fall in the 4-20-second range? Chances are they do, as it only takes 1-2 reps to make a set last 4 seconds, and most superheavy sets are impossible to continue for longer than 20 seconds.
Where hypertrophy sets are concerned, it may be a different story. You may think you're training for size, but if you fly through your 8-rep sets in only 20-30 seconds (1-2 seconds up, 1-2 seconds down on every rep), your TUT could be falling well short of the muscle-building sweet spot.
| Jim's Take-Home Advice On TUT |
If you want to maximize muscle size, make sure your sets are falling in the 40-60-second TUT sweet spot, not just the 8-15-rep range. And if you're partial to the low end of that range (say, sets of 8-10), keep your reps fairly slow and deliberate. If it only takes you 20 seconds to do 10 reps of dumbbell presses, you're probably going too fast to pack on ample muscle mass.
Also, keep in mind that a set can fall outside of the 8-15-rep range but still be good for promoting hypertrophy-for example, a set of 5 super-slow reps, where rep speed is 5 seconds up, 5 seconds down (10 seconds per rep, 50 seconds TUT for the set). Likewise, a 20-rep set with faster reps (say, 3 seconds per rep for a TUT of 60 seconds) is perfectly acceptable, provided you control the negative on every rep.
As for strength, if you're putting your true 1-6-rep max on the bar, your rep speed will more or less take care of itself and probably fall in the range of 4-20 seconds. Make sure you're lowering the weight on the descent under control and pressing (or pulling) it with maximal force. Other than that, I don't advise slowing down or speeding up your reps.
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I think the entire industry looks at time under tension incorrectly. Time under tension from my expeireince is really good at building those secondary muslces that "control" the movement. This could lead to less injury and all the rest. But the industry is OBSESSED with "building muscle" when i think yall are talking about how bad a wrench is at hammering nails.
TUT: Time under tattoos
Lol
😂😅
He looks like he has grey scale from GOT
Tattoos under tension
Couldn't have written it better 🤣😂😃🤣🤣 my word. Genius
Great video, a lot of points were covered and the explanation was really thorough!
Them slow reps are key
This is so helpful!! Thank you!
What an outstanding presenter 🙏
Thank you for the precise to the point video Doc!
Time Under Tension:
- 8-12 reps per set
- 40-60 seconds per set
- Approx 5 seconds per rep
I got TUT all wrong :(.. shoulder press for example i thought the tension was when having the weight up over your head and you hold it there for 40-60 secs
@@HeriB1994how we all started🤦🏽♂️😭😭
3-5 seconds per rep (because your last few reps would be better forced or partial)
@@HeriB1994 you confused it with time under injure
How many sets? Most TUT gurus say one set per body part.
Great instruction. Thank you.
Thanks Dr. Jim! Your training strategies and content are always brilliant! Incorporating time under tension with my current programming tomorrow morning! 🙌💪
Same .. get after it 💪💪
This was good stuff. Thanks.
This is hands down the single most useful and succinct explanation I have come across whilst trying to research how to use this lifting technique.
Thank you.
Indeed i found out i did tut wrong, spend 5 secs going up and 20 secs going down per rep, so 10 reps got me to 250 sec, or 4 min and 10 secs for 1 set, cause i misunder stood what i red online 😅
Thank you very much 🙏 Sir.
Perfect vid
I've been doing some really slow and deep squats lately. It seems to help to avoid injury and allow me to go into "toes over knees" at the bottom. I go down with a light weight on the bar, all the way to where I'm sitting on my heels. It seems like mixing in some super slow training has made me more sore than quick or athletic moves.
Don't train so deep on the squat. It's meant to be a muscle workout, not a join workout. My best squat in competition is 360kg uising high bar and narrow foot stance:NOT the bar halfway down your back and wide legged shit..
TUT is the best way to train while avoiding unnecessary injuries. The sweet spot for me is to use a heavy weight allows me to do around 4-5 hard reps with enough energy to explode up about 1-2 reps.
i use tut but for 16 to 20 reps. works fine, no injury prone, very strict form. i have to use lighter weights due to cervical surgery/fusion, metal in my neck.
Thanks for reminding, tomorrow's back and biceps day.
Superb sir
That time under tension working... burning hell!
Try it with pull ups, such a good workout
As someone who's done TUT with Push ups and dips, it is actually really helpful as my results around my chest and triceps actually grew ! Now it may not be for everyone but it really does help with getting the proper muscle mind connection when you train them
Dig that.
Great bit of wisdom been harping about this fur years...call it time under load...coupled with exemplary form you could probably shave another 5 lb off.. neutral spine tight shoulder and hip and flex that 💪...🔥
Pull ups with 5 sec hold at top and bottom between each rep is a great burn
Strong, stronger, THE STRONGEST
Nice video
this channel is fkn dope kudos to all involved
Jeff Bezos sure looks buff
LOVE BODYBUILDING WITH ALL MY HEART
good bro!
Great video doc!
There are some studies out that show isometrics are the best exercise for blood pressure.
Also some good products out using photobiomodulation that keep the telomeres long and release stem cells.
To do what to blood pressure?
stick with it and you will get it
I believe in TUT 100%
Time under tension is a crucial determinant for muscle growth. Everybody claiming anything else don't understand how hypertrophy works.
Keeps you injury free as well
Hello, can you elaborate ?
I’m just chiming in quickly, the recruitment of muscle fibers involved with more time under tension can be compared to heavier loads, so you get the same effect (almost) lifting with higher loads, but with less risk of injury. As Jim states in the video, the first few reps are pretty easy, but then it gets harder and that’s when the muscle fibers start to increase in number of recruitment to be able to overcome the resistance.
Super💪👍
This man is one of the workout *guru's*
@Anurag Singh you're a moron if you capitalize every word you write ;)
That’s a really fast 5 seconds lol
Actually it wasn't. The up and down portions were both included in the 5 seconds
That means I choose a weight that I train to failure in the 40-60second spot. If I reach it, I increased a bit the weight and try to come to the 40-60 second spot and so on?
Nice. And I didn't have to watch a 20 minute add to get the secret 😂
I find the 20 minute videos hilarious when they have the caption "Learn how to do this in 3 minutes"
Wow
Sounds just like Al Bundy off Married With Children. Wouldn't say it to his face though, he looks well hard. Great vid! 👍
Reps in Reserve is also important, only leave 1-2 in the tank for TRUE Failure. The Mike Mentzer crap was too much on the nervous system and didn’t give me gains. I wish it did but too many variables involved. Time under tension 1-2 true reps in reserve should get you there. Well most anyway.
TUT may work for some people, but for the most part (notice I didn't say always) growth is a result of the overall volume lifted, within reason. For example, flyes: 50lbs x 8 reps x 4 sets = 1600 lbs of volume vs. 25lbs same reps & sets = 800 lbs. Of course there's so many other factors.....nutrition, rest, recovery, genetics, supplements, etc. Try TUT once in a while for muscle confusion or if recovering from an injury, but not for every workout. Stick to 8-10 controlled reps with perfect form, and toss in a couple negatives at the end for good measure.
My comparisons of 50lb vs. 25lb flyes is referring to what was done in the vid: he dropped the weight and slowed down the reps. Muscle confusion is a long known fact. Do the same curls for 20 years, in the same method, same day of the week without adding additional bicep exercises, but a few lbs every now and then, and see how much you'll grow. Also, to grow, you do not have to KEEP adding more weight. If this were the case, people would stop growing once they hit their lifting plateau. With your theory, you HAVE to keep lifting heavier and heavier to grow! So, people can then bench 1500lbs, because they have been lifting since they were 15yrs old and keep adding weight, because they want to get bigger?! Of course not. Yes, I do agree you have to put additional stress on your muscles to force a breakdown and then repair to grow, but this stress can come via overall volume, etc, not simply by adding a plate to the bar. Your comment is shortsighted.
No. The amount of effort when doing slower reps is more than just lifting. I would say the mind muscle connection matters more as well as time under tension for the best muscle growth. This has worked way better for me than just lifting heavy weights. Another big key factor that I don't see many people talk about the is the stress hormone cortisol, which you can easily get more of in heavier weight training which leads to worse over results. Look up Cushing Syndrome as well. Many gym goers typically overdo it with too much weight and bad form and results in bloated bodies. They also have to worry about their joints, with controlled time under tension, you will almost never have an injury or joint pain.
I 2nd you absolutely. Its physics, you need to increase work done, while under control of the resistance. Its not SLOW, its CONTOLLED. SLOW reps will improve TUT, but muscle activation goes for a toss. The difference in pump, and fullness post a set, says it all.
@@rajeshwardutta youre increasing work done by increasing the TUT genius. You think controlling the negative is the same difficulty as letting the negative drop like most people do?
@@rajeshwardutta bruh TUT is work done...
How many sets?
This has been around forever, we called this “concentration curls”
Drax the Destroyer demonstrates his workout techniques to us mortals.
😂
Im inot whipped
By the way how should the breathing be while doing such a tut?
When to inhale hold and exhale?
Just don't stop breathing and you will be ok...
👍👍👍
Who else thought this Rajda Naingolan from the thumb nail 😂
Hahahaha
刺青えぐい
How many seconds exactly did he say?
5 per rep
You can't outtrain a bad diet... I learned that the hard way training so hard and having poor results. Then I started following the Agoge diet, and I finally started seeing some awesome results.
the agoge diet looks really good and easy to follow, thanks for sharing!
I've been trying to outtrain a bad diet for a few months now, muscle-wise all the extra carbs are working pretty well. But fat-wise you can guess what I'm dealing with!! LoL, I am adjusting my diet this week, and plan on being on a chicken, rice and broccoli diet in a 500 calorie deficit for at least 12 weeks. I really think that will put me where I need to be, aesthetically speaking.
shit reads like a bad ad
@@cokedupcat Might as well be a bad ad given how unrelated of a comment it was.
@@jeremyrandolph8337 You stole my name! Wait, did I steal your name? I am also a Jeremy.
👍
It's super Jeff Besos to you
Majin Buu is impressed
I haven’t even watched and already hit like.. I love this dude
What if you have unlimited time?
TUTRT
Being a 'doctor', I can't believe the obvious flaw in this 'experiment'. How on earth can you compare which is more effective (slow or fast reps i.e., the INDEPENDENT variable) with two different weights??!! The weight is the CONSTANT variable here and it cannot be changed; the same weight must be used! You can clearly see the extra 'swing'/ body movement/momentum, call it what you will, when lifting the heavier dumbbells, therefore rendering his demonstration completely null and void.
TUT: Time under TRT
I'm always under tension dont see me building no muscles
In my personal opinion and experience, the difference boils down between slow reps and controlled reps. A 5 seconds per rep might elongate TUT, but it diminished muscle activation. A rep should be just slow enough, to make you deliberately feel both the stretch and flex, and this ideally would be much lesser than 5 seconds.
I disagree. I think you're making that up. That's just a habit of yours.
@@markothwriter nope it you use more weight and more reps at say 3 sec a rep you get more volume with the same tut,he has a good point and yes he made that up cause it is his words
@@bigm186 there are a lot of big dudes who use slow training. you're just a little twit, what do you know? try true slow training and get back to me. 3 seconds is not slow.
@@markothwriter be nice it will help you sleep better, good night
Actually no, slow reps doesn’t diminish muscle activation. If you use the right weight or go close to failure, all your muscle fibres will be activated all right.
There’s something called “The all or nothing law of muscle contraction”, which states that a muscle fibre will contract to its highest potential for any stimulus that crosses the activation threshold. Its like an on/off switch. There’s no in between. What then produces more force in a muscle is not an increase in force production by a single fibre but rather, more muscle fibres being turned ‘on’ to accommodate for fatigue or increased resistance.
Thus, the best way to activate most fibres is not by increasing tempo, but rather by increasing the weight or by going close to failure.
That being said, everything depends on your goals. If you aiming for muscle growth and the weight you are lifting permits you to have a fast tempo while reaching higher reps, then you are instead working towards endurance and aerobic activity. For muscle growth, you want a weight that lets you fail at around 8-12 reps or a tempo that lets you fail at around 40-60 seconds.
That being said, the advantage of fast reps is in its blood pumping effect. It lets you drive more blood/nutrients to the muscle being worked. So a good way you can implement this in your hypertrophy training is:
Phase 1: Pick a light weight and do a set of fast reps to drive blood to the muscles, which fuels them with nutrient. Perform this set for less than 2 mins. Then rest for 30-45 secs.
Phase 2: Pick a weight that lets you fail at around 8-12 reps. Or a tempo that doesn’t let you complete the set in more than 2 mins.
Phase 3: After phase 2, rest for 3-5 mins then repeat phase 2.
Cheers.
I have been weight training for a long time now and I really never heard the term, “ time under tension “ until I started watching videos of this guy that sells rubber bands called Undersun claiming that muscle can be built or maintained by using these bands. I can’t remember his name but he does have a great physique.
James Grage
Your jacked
This is nothing more than coining a phrase for combining static contractions with reps
JIM YOU NEED A CHIRO ADJUSTMENT, YOUR LEFT SIDE IS ALL LOWER THAN YOUR RIGHT.
intelligent very smart
Anybody here work out with helium balloons?
Byc bri
That's a nice tattoo you have
The Agoge Diet is truly something else, do not know why, but somehow it worked better than anything else I tried for building muscle.
TUT= tatoo under tension
Dont bother with silly dumbells just do variation pull ups you also get a back and abb workout all at the same time BANG FOR YOUR BUCK 👌
Ok Dr Jim. Now go train those bird legs 😁
Bruh it's cuz he had 6 surgeries on them
@@noahespinoza8241 seriously? What happened to him? I was wondering why his legs were as skinny as mine. But I had a accident and couldn't walk for a year and a half. Crazy how fast my leg muscles vanished.
@@mdtaylor2274 im not sure but on his tik tok someone asked him to do a vid on legs and he said that he just had his 6th surgery on his legs
@@noahespinoza8241 dang that really sucks. Hope he gets better and is able to do leg training again. I'm just starting mine and it's tough.
@@mdtaylor2274 yea well good luck to you too
And what exactly are you a doctor of, Mr Venkman
Exercise Physiology. It's so cringey and obnoxious to call yourself a Dr. with a degree any average person can attain.
You can't perform time under tension when you increase the weights. TUT works well for lighter weights but if you need size you ought to lift heavier and you just can't hold your dumbells for 5 seconds there. Good for 1st and 2nd set. Great video though!
I mean the only reason to use higher weights is to increase strength, by cheating the weight up and utilizing TUT on the way down. Also just because the weight might be a bit lighter (or distributed to more muscles) doesn't mean that the TUT disappears you just have increments of higher and lower tension in the main targeted muscle, in this case the biceps
Tut is for muscle growth not strength
you fell for the power lifting meme and now youre forever small until you learn
PhD. in Bro-Science.
Time under tattoo needle much ?
Old school body building
agoge diet gave me disrespect when i fart but it keeps the wife away
pajac
Lol coach Greg called this guy out a while ago and I’ll never listen to anything he says
There‘s a 0,3% chance greg is wrong.
So basically a ZEEEERRRO percent
Thanks for saving me time.
I agree a total scam!
Who's coach Greg and what did he say??
@@darkknight17 the doctor
If you want to build muscle as fast as possible, I recommend the personalized Agoge diet... I'm seeing great results!
Why are you resting after every rep? Your muscle were not under constant tension . Just watch yourself back on screen.
Here first to comment
Why hurt your joints
How is he so skinny with so much knowledge ?
I don't get it
Because the shit don't work, you need to rep out with heavy weights you can safely control. Time under tension basically target your slow twitch muscle fiber... technical you won't grow mass if you activate the slow twitch muscle fiber. You'll get stronger but trust me you won't grow a fcking shit.
True
The mason I hired this summer for my bulkhead is more muscular and dryer that this morron
hes 54 years old.
@@johnbanner4267 Guarentee you look like shit if you train how you just said
Where is ur muscles 🙄🤔
These guys that stick needles somewhere in their body, then come online to give advice on building muscles is off putting to me. SMH
Womp womp
It's a load of nonsense. Lift weights for 8 to 12 reps. Fancy doing 400 pound squats under tension. What next. Isometrics.
Agreed. As long as you're struggling on the 9th to 10th rep and you're doing enough sets, you're gonna grow. You'll never get stronger with this TUT shit.
Yeah the guy in the video doesn’t even look big so I’m not taking his advice
I see each of you have your PHD. Also he's not talking max weights, he's talking building muscle, and in tearing muscle fibres..
Is nobody gonna talk about how many tattoos he has?
What does it matter?
tut is a bunch of bullshit need to do explosive full range of motion reps for naturals !
Van diesel
I disagree with this analysis.
'splain
Because you don't understand the science. Time under tension is a real thing and is proven to be the best method for building new muscle tissue.
@@harrypotter6894 I understand the practice which makes me dismiss the theory. The guy propagating this method odsen't have much muscle mass himself, does he? 'Theoretical' stuff like this is always adhered to by the nerdy beginners who keep little notebook of their workouts: - and who never achieve anything. i speak from long experience. If it works for you: GREAT. It won't.
@@richardduplessis1090 lol he has mass, especially if he's natural. You gotta be trolling. You're the typa guy who says things like ' if it ain't broke don't fix it's and 'its much but it's honest work'
Ya boomer.
Just because you've heard of a process doesn't mean you understand it. Not to mention there is more to strength then just mass. There is so much more that you just don't understand
@@harrypotter6894 How could you possibly know what I do, or don't understand? If you think that skinny guy has mass then you've never even set foot in a gym. If that's you real picture in your icon then I suggest you give up physical aspirations and concentrate on chess or stam collecting. You're a theorist. START doing something physic and try out what he says: - it's better than nothing. It won't achieve much mass though.
That’s a big fat lie bro. They only way to build muscles is to left heavy. Look at Arnold and all the golden era bodybuilders, and watch their workout in the gym. It was shitty form and heavyweights but look at their bodies
Horrible
Looking like Freddy Kruger with all them tattoos, couldn't tell if you're a burn victim or not. This tattoos phase needs to end. Such a silly childish look
You can't outtrain a bad diet... I learned that the hard way training so hard and having poor results. Then I started following the Agoge diet, and I finally started seeing some awesome results.