Building muscle effectively requires an understanding of how different variables influence hypertrophy. Time under tension (TUT) is a vital training concept that involves manipulating the duration a muscle remains under strain during a set.
Maximising TUT can lead to greater mechanical tension, metabolic stress, and microtrauma in muscle fibres, which are key drivers of hypertrophy. This article explores three scientifically-backed strategies to optimise TUT for building a strong and muscular upper body.
What is Time Under Tension (TUT)?
TUT refers to the total duration a muscle is actively contracting during an exercise. By increasing this time, you stimulate more muscle fibres, which contributes to greater growth and strength development.
Studies show that TUT influences hypertrophy primarily through sustained mechanical tension and increased metabolic stress (Schoenfeld, 2010). For effective hypertrophy, a TUT of 30–70 seconds per set is considered optimal (Schoenfeld, 2011).
Strategy 1: Control the Eccentric Phase of Each Rep
The eccentric phase occurs when the muscle lengthens under load, such as lowering a barbell during a bench press. Research indicates that the eccentric portion of a lift is highly effective for muscle growth due to the increased tension and damage it causes to muscle fibres (Hedayatpour & Falla, 2015).
Slowing down the eccentric phase enhances TUT and stimulates greater hypertrophic adaptations.
Practical Application:
- Extend the Eccentric Phase: Take 3–5 seconds to lower the weight during exercises like bench presses, pull-ups, and overhead presses. For example, when performing a pull-up, lower yourself in a controlled manner over 4 seconds.
- Use Submaximal Loads: Use weights that are 60–80% of your one-rep max (1RM) to ensure control without compromising form.
- Incorporate Tempo Training: Implement a lifting tempo of 3-1-1 (three seconds eccentric, one second pause, and one second concentric) to standardise TUT across sets.
Evidence:
Eccentric-focused training has been shown to produce superior increases in muscle strength and size compared to concentric or isometric training (Douglas et al., 2017). By prolonging the eccentric phase, you maximise the mechanical tension placed on the muscle, a critical factor for hypertrophy.
Strategy 2: Increase Repetition Volume with Moderate Weights
Higher repetition volumes with moderate weights extend the total TUT for each muscle group. This method induces metabolic stress, which is a key factor in hypertrophy due to its ability to trigger muscle fibre recruitment and hormonal responses (Schoenfeld, 2010).
Practical Application:
- Choose Moderate Loads: Work with weights that are 50–70% of your 1RM to complete 10–15 reps per set.
- Focus on Muscle Fatigue: Perform each set to near failure to maximise muscle fibre activation.
- Limit Rest Between Sets: Rest periods of 30–60 seconds maintain metabolic stress, ensuring the muscle remains under prolonged tension throughout the workout.
Exercise Examples:
- Dumbbell Bench Press: Perform sets with a controlled tempo (2 seconds up, 3 seconds down).
- Seated Overhead Dumbbell Press: Use moderate weights and aim for 12–15 reps per set, focusing on constant tension.
- Barbell Rows: Incorporate a slight pause at the top of the movement to increase TUT.
Evidence:
Moderate-load training with extended TUT has been shown to elicit greater metabolic stress and hormonal responses, including increases in growth hormone and testosterone levels (Goto et al., 2005). These adaptations contribute to enhanced hypertrophy and upper body development.
Strategy 3: Add Isometric Holds at Peak Contraction
Isometric holds involve pausing at the point of maximum contraction during an exercise. This technique increases TUT by keeping the muscle under tension without changing its length. Isometric holds also recruit stabilising muscles, enhancing overall strength and muscle balance.
Practical Application:
- Incorporate Pauses: Add a 2–3 second pause at the peak contraction of exercises. For instance, hold the barbell at the midpoint of a bench press or pause at the top of a pull-up.
- Combine with Traditional Reps: Alternate between isometric holds and full-range reps within the same set to target both strength and hypertrophy.
- Start with Bodyweight Exercises: Begin with movements like push-ups, holding at the bottom position for 3–5 seconds before pressing up.
Exercise Examples:
- Pull-Ups: Hold at the top position where your chin clears the bar for 3 seconds before lowering yourself.
- Incline Dumbbell Bench Press: Pause at the point of full chest contraction for 2–3 seconds per rep.
- Plank-to-Row Variations: Hold the row position for 3 seconds to enhance core and upper back engagement.
Evidence:
Research highlights that isometric training at peak contraction increases intramuscular tension and improves neuromuscular efficiency, contributing to both strength and muscle growth (Lum & Barbosa, 2019). Integrating isometric holds into your routine enhances your ability to sustain tension, resulting in better upper body hypertrophy.
Programming Time Under Tension for Optimal Results
To apply TUT principles effectively, structure your training programme with specific exercises, tempos, and volumes tailored to your goals. Below is an example template for incorporating TUT-focused training into your routine:
Conclusion
Time under tension is a powerful tool for building a muscular upper body when applied strategically. By focusing on eccentric control, increasing repetition volume, and incorporating isometric holds, you can maximise hypertrophy and develop greater strength. Combine these methods with proper nutrition and recovery to optimise your results.
Key Takeaways
Bibliography
Douglas, J., Pearson, S., Ross, A. and McGuigan, M. (2017). Chronic adaptations to eccentric training: A systematic review. Sports Medicine, 47(5), pp.917–941.
Goto, K., Ishii, N., Kizuka, T. and Takamatsu, K. (2005). The impact of metabolic stress on hormonal responses and muscular adaptations. Medicine and Science in Sports and Exercise, 37(6), pp.955–963.
Hedayatpour, N. and Falla, D. (2015). Physiological and neural adaptations to eccentric exercise: Mechanisms and considerations for training. BioMed Research International, 2015, pp.1–7.
Lum, D. and Barbosa, T.M. (2019). Brief review: Effects of isometric strength training on strength and dynamic performance. International Journal of Sports Medicine, 40(6), pp.363–375.
Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp.2857–2872.
Schoenfeld, B.J. (2011). Is there a minimum intensity threshold for resistance training-induced hypertrophic adaptations? Sports Medicine, 41(6), pp.439–448.
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