H.Are you working out in the gym with your butt off but not achieving the results you were hoping for? It may come down to your method. What if, instead of worrying about the number of rips, you focus on how many seconds your muscles are working?
Some pro trainers are calling this shift in focus the next frontier of fitness.
The concept is referred to as “time under tension” or TUT for short. Sebastian Lagri, creator of Lagri Method (a mega-farmer’s workout which is mega-challenging) is a huge proponent of this idea. “TUT is the amount of work a muscle does during an exercise set,” he explains. Instead of calculating the rip — because of the many changes in personal speed and performance every day, what Lagri says is “actually useless,” from representative to representative: “You contract the muscles over time, and it becomes a new measure of profit.”
Rob Darnbro, co-founder of the Smart Fit Method, sincerely agrees. “Tension is the time when muscles are being challenged throughout the entire range of motion,” he says.
It works both in the concentric phase যখন when the muscle is short এবং and in the stimulus phase যখন when the muscle is long. (Think of a biceps curl: when you lift weights up and in, it’s a concentrated contraction; when you lose weight, it’s an anxious contraction.) The goal is to have enough tension to relieve fatigue in both of these stages. Muscle
“If you close your joints or take breaks at the scheduled time for exercise, you are not using the time under tension method,” said Heather Peren, senior master trainer at Lagri and co-founder of Lagring Home. “Time in tension means the name: you keep the muscles tense for the whole period. There is no break!”
Time advantage in tension
Skill is really the name of the game here. Theoretically, the concept reduces “wasted time” during workouts. (One might argue that the benefits of mental health and recovery during a workout are not necessarily RuinedBut to minimize the input for maximum output, we will take it.)
“Strength training comes in three things,” Darnbro said. “Mechanical load, muscle damage, and metabolic stress.” Applying the right amount of time to the excitement will maximize the results you get from each of those factors.
“The body doesn’t care how much you set or rip,” Durnbro continued. “It only matters how long the muscles are really in tension.”
Experts at the Lagri Method point out that TUT forces your muscles to work harder, and therefore optimizes muscle strength, endurance, and growth. “It’s a great way to give your body a challenging, high-intensity workout,” Peren said. “Because TUT is done on time, not repetition, you can slow down, which makes your workout safer.”
Lagri himself added that TUT is “a more accurate measure of improvement than just counting repetitions.” You can’t speed up your path by challenging or abusing — when you are able to spend more time compressing a muscle, you really know that it is getting stronger.
How To Apply Time To Tension In Your Workout
TUT can be used in any type of energy workout, including pilates, megapharma workouts and classic weight lifting and strength training.
Adriana Vargas, Master Pilates Instructor and Founder of Live + Love Pilates in La Jolla, California, said: “It not only allows you to focus on your form and your breathing, but also connects and pulls the muscles. Speed — or control খুবই is very important with this particular resistance, because it allows you to focus and build those long lean muscle fibers. Which we develop through Pilates practice. “
Lagri says the idea has been a part of his approach for almost 20 years. Her classes use a minimum of one minute for core and upper body exercises and a minimum of two minutes for lower body exercises. “We never count the repetitions in class, we just keep looking for the time,” he said. “You can easily incorporate TUT into other forms of exercise using the stopwatch instead of counting repetitions for failure. Each time you perform a move, try to increase the set so that it takes a little longer than before.”
If you use hand weights, dumbbells, or a traditional gym machine, Durnbro says TUT can be achieved by “reducing movement” and basically holding it where you feel a little more burning.
Looking for a general guidepost? An ideal time for tension is between 90 seconds and two and a half minutes for most exercises, Durnbro said. “It will increase muscle damage and hypertrophy, energy and metabolic conditioning.”
Ready to get stronger? Try testing the time in excitement with Arnold Press: