The problem is that all these ranges assume that each rep takes about four seconds to complete. Research shows that the best way to gain muscle strength is by performing 1-6 reps per set for muscle growth, your ideal rep range is 8-12 and for muscle endurance, 15-30 reps prove most beneficial. For maximizing strength, the ideal TUT is about 20 seconds or less for muscle mass, it’s at least 40 seconds and for muscle endurance, it’s at least 70 seconds.ĭon’t abandon set and rep ranges just yet, though you have good reason to focus on them. And that’s the basis of TUT training: Focus on sets that last for a certain amount of time based on your training goals. Although the number of reps and the amount of weight are the same, the second set might not increase your muscle mass to the same level as the first. If you increased the speed of those reps to about three seconds, then it would take you only 30 seconds to complete a 10-rep set. Therefore, the TUT for that set is 40 seconds. Performing 10 reps at this pace would take a total of 40 seconds. ![]() For example, if you did the barbell curl and it took you two seconds to curl the weight up and another two seconds to lower it, that’s four seconds of tension per rep. It refers to the total time a muscle resists weight during each set. Time under tension (TUT) is a way of calculating the total amount of work you place on a muscle. However, this time component rarely has been taken into account when putting together a weight-training program … until now. You see, while reps, sets and rest time are important variables in your workout, the total amount of time you spend actually doing each set of an exercise can also be critical to reaching your training goals. What we are promising is that if you focus on a specific range of seconds, you’ll challenge your muscles in an entirely new way. ![]() No, we’re not promising that you can work out for less than a minute. Give us a few seconds and we’ll give you stronger and bigger muscles.
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