What is “Time Under Tension” and how do your coaches include it in our strength training

Time under tension (TUT) is commonly used in strength and conditioning/ bodybuilding. Essentially, it refers to how long a muscle is under strain during a set and the tempo the person performing the exercise is withholding.

A typical set of approx 8-10 reps for an average lifter will take anywhere from 15-30 seconds depending on lifting speed and the exercise. By putting a muscle under longer bouts of strain, you can cause extensive muscle breakdown leading to sleeve-busting muscles. Your coaches will always stress the importance of TUT in Dynamic and Amplify classes by altering your lifts to have a slower or faster tempo. Our cables station area a great way to train TUT to gain maximum muscle gain.

4 ways to improve our training via tut

#1- Avoid Lockout. Avoid spending long amounts of time during the easiest portion of an exercise (at the top of a bench press for instance).

#2- Hold a steady a tempo. Have a plan with your tempo and think to yourself 2/1/2 *Lower for 2, Hold 1 and Up for 2.

#3- Focus on Form and Technique. Really slow down your exercise to master the technique and form. Always prioritise good form over weight.

#4- Use drop sets!. Our coaches here loves these. When we see you struggling to finish off those last set, we drop you down in weight and immediately continue the exercise. You’ll last the entire duration of the set and won’t need to cheat to get through it.