PATHFIT REPORT

TIME UNDER
TENSION
Group 5
DEFINITION
It refers to the amount of time a muscle is under
stress or tension during a strength training
exercise. It is a concept that refers to the duration
for which a muscle is working during a single set of
an exercise, as opposed to the number of
repetitions.

A longer time under tension can lead to increased

muscle activation and stimulation, leading to
greater muscle growth and strength gains.
This concept is often used in strength training
programs to target specific muscle groups and to
create variety in a workout routine.

By manipulating the time under tension, trainers

and athletes can alter the focus and intensity of an
exercise to achieve specific training goals.
 USAGE OF TUT WORKOUT
Time under tension (TUT) is a workout technique that involves performing exercises with a
slow and controlled movement, holding the muscle under tension for a specific amount of
time. The goal of TUT is to increase muscle activation, endurance, and overall strength.

Here are some ways to incorporate TUT into your workout routine:

1 SLOW REPS 2 ISOMETRIC HOLDS

Slow down the speed of your reps to
increase the time the muscles are
under tension. For example, instead
of quickly lifting and lowering
weights, take 3-4 seconds to lift and 4-
5 seconds to lower.
Perform an isometric hold by holding
a weight in a fixed position for a
certain amount of time. This can help
increase overall strength and
stability.
 3 SUPERSETS 4 INCREASE WEIGHT

Combine TUT with supersets, which
involve performing two exercises
back-to-back without rest. This can
help increase muscle activation and
endurance.
Increasing the weight you lift can
also increase TUT. This is because as
the weight increases, the muscles
have to work harder to lift and
control it, resulting in a longer time
under tension.

It's important to note that TUT should be used in conjunction with other techniques, such
as compound movements and traditional strength training, for a well-rounded workout
routine.

And always remember to listen to your body, start with lighter weights and gradually
increase the weight and TUT as your strength improves.
 PURPORTED BENEFITS
CHALLENGE UP YOUR BODY PUSH THROUGH
MUSCLES MORE AWARENESS A PLATEAU

It allows the body’s The slow tempo of TUT The slower speed takes
proprioceptive allows you ample time to momentum out and makes
responses to endure a focus on your form and each move a totally fresh,
positioning. more strenuous exercise.
challenge in cohesion

with the weight or

It also makes the method “Your muscles work
resistance being used. harder without adding
ideal for newbies, who
can create a strong weight,” You're holding the
weight in the muscle for a
foundation for future
longer period of time, so
results.
you’ll make greater gains.
 LESS RISK TO TRAIN EFFECTIVELY BETTER MUSCULAR
INJURY WITHOUT CONTROL AND FORM
EQUIPMENT

Because you are Ultimately with TUT, you get

focusing on executing more out of each rep, which can
the lift correctly during be super beneficial if, say, your
heaviest 10-pound dumbbells
training, you are less
are starting to feel a little light
likely to injure
or you're away from your
yourself.⁣
weights.
With TUT, there’s more
time for the muscles and
mind to fully process the
exercise, react, and
stabilize the joint. What
you see is improved form.

“The method challenges your

body and allows you to tire
muscles at specific points in the
full range of motion of an
exercise.”
 BETTER FOCUS MAKES LIFTING
ON LIFTING SUBMAXIMAL
TECHNIQUE WEIGHT
CHALLENGING
Since you will be using
lighter weights when The longer duration of
you train with time your training sets
under tension, you can makes lifting with
have better focus on submaximal weight
mastering your lifting challenging.
technique.
 KEY POINTERS IN DOING
TIME UNDER TENSION
1 Focus on spending more time doing the difficult part of an exercise.

2
Perform at least 4 to 6 sets of 6 to 12 repetitions for each exercise for
maximum muscle growth.

3 Use a weight load that’s heavy enough to cause muscle fatigue.

4
Over several weeks, you can gradually increase the weight that
you’re lifting or do more challenging exercises.
5
Allow for recovery time between workouts by targeting different
muscle groups on different days.

6
A strength training TUT set typically lasts between 30 and 60
seconds.

7
Instead of simply doing a lot of repetitions in a short period of time,
focus on timing your sets.

8 Finish with one set at an even slower tempo.

9 It is critical to rest between sets during TUT workouts.

THANK
YOU!