How To Use Time Under Tension To Get the Most Out of Your Workouts

What Is Time Under Tension?

First off, what exactly is time under tension? Simply put, it’s the amount of time your muscles are working during a set. Instead of rushing through your reps, you slow them down, keeping your muscles engaged for a longer period. This increased duration under strain can lead to better muscle growth and strength gains because your muscles are working harder.

So, is it better to do ten fast reps or six slow reps with the same weight? The difference might seem minimal, but it’s significant. Fast reps can help recruit more motor units and muscle fibers, which is great for building strength and explosiveness. However, slow reps, which increase time under tension, offer better control, reduce the risk of injury, and still provide substantial muscle-building benefits.

For most people, I recommend starting with slower, controlled reps. The biggest reason is safety and control. Lifting weights quickly can be risky if you don’t have excellent form and stability. Think about doing a fast squat. If you’re not an expert, the chances of getting injured are pretty high. But with slower reps, you get to focus on your form, reduce injury risk, and still build muscle effectively.

Why Slow and Controlled Reps Matter

Slowing down your reps allows you to feel each part of the movement, making sure you’re engaging the right muscles. It’s not just about moving the weight from point A to point B; it’s about how you get there. When you lift slowly, you have to keep your muscles engaged throughout the entire movement, which increases the time they’re under tension. This can lead to greater muscle fatigue and, ultimately, more growth.

Using time under tension requires more than just physical strength; it demands mental focus and patience. Slowing down your reps forces you to pay attention to every part of the movement, use the proper form, and engage the right muscles. This mindfulness can make your workouts more effective and reduce the risk of injury.

Beyond muscle growth, time under tension can also improve your overall fitness. Slower, controlled movements can enhance your balance and stability, which are crucial for athletic performance and everyday activities. Plus, the increased focus and control can translate to better form in all your exercises, helping you lift more efficiently and safely.

How to Implement Time Under Tension

Now, let’s talk about how to implement this in your workouts. The key is to control both the eccentric (lowering) and concentric (lifting) phases of the exercise. For example, when doing a bicep curl, take three to four seconds to lift the weight (concentric phase), hold at the top for a second, and then take three to four seconds to lower it back down (eccentric phase). This way, each rep takes longer, and your muscles are working harder for a more extended period.

Another great method is adding isometric holds. This involves pausing at the point of maximum tension during a rep. Take the bicep curl again: after lifting the weight, hold it halfway through the lowering phase for a few seconds before completing the rep. This increases the time your muscles are under tension and adds another layer of intensity to your workout.

While increasing time under tension is beneficial, it’s crucial to progress safely. Start with a manageable weight that allows you to maintain good form. As you get more comfortable with the slower pace and isometric holds, you can gradually increase the weight. Remember, the goal is to keep your muscles working longer, not just to lift heavier weights.

After mastering the basics with slower, controlled reps, you can start integrating some faster, explosive movements. This approach is especially useful if you’ve been training for a while and need to add some variety to your routine to keep making progress.

Let’s break down a couple of workouts that incorporate time under tension. For a chest workout, you might start with slow, controlled bench presses. Lower the bar to your chest over three to four seconds, pause briefly, and then press it back up over three to four seconds. Follow this with isometric holds during push-ups, pausing halfway down for a few seconds before pushing back up.

For a leg workout, try slow squats. Lower yourself into the squat over three to four seconds, hold at the bottom for a couple of seconds, and then stand back up over three to four seconds. Finish with isometric wall sits, holding the seated position for as long as you can to really fire up those quads.

Adjusting Your Routine

As with any workout technique, it’s important to listen to your body and adjust your routine as needed. If you find that your muscles are overly fatigued or you’re experiencing joint pain, it might be a sign that you’re pushing too hard. Take a step back, reduce the weight, or shorten the time under tension to ensure that you’re working within your limits.

Incorporating time under tension into your workouts can significantly enhance your muscle-building efforts and overall fitness. By slowing down your reps and focusing on maintaining tension throughout each movement, you can maximize muscle engagement and growth. Start with the basics, progress safely, and mix in some explosive movements as you advance. With patience and dedication, you’ll see noticeable improvements in your strength and physique. So, next time you hit the gym, remember to take your time and make every rep count.