AN OLD CONCEPT RE-DISCOVERED BY THE CURRENT ATHLETES
It was popularized by the Irish Charles Poliquin, considered to be the big “guru” of the training of force, after having led the athletes, so much to gaining medals in the Olympic Games, as Bodybuilding competitions. The “time under tension” (TUT), considered to be one of the props of the muscular development, thinks about how to find the ideal time during which to place to the muscle under a tension that produces the ideal stimulus to achieve the target.
What is TUT?
In a few words, it is the total amount of time that a muscle is making an effort, throughout a whole series. In this way, the system of training does not depend on the number of repeats to be performed, but the speed of the same and the time of total effort.
The measurement of the TUT is performed through a “tempo” (PACE) that measured in seconds, the cadence of each repetition.
Why is the TUT important?
One of the reasons is that lets you control the time that the muscle fibers are subjected to a constant effort, during training with weights.
This effort is causing micro cracks fibrillary that, in its subsequent recovery, will produce the muscle growth.
There are many studies on this matter and a clear conclusion is that a minimum of 30 seconds is needed, at least, under tension to obtain the stimulus that allows to unleash this way the necessary mechanism to provoke the muscular hypertrophy. The same studies indicate that the muscle must not also be submitted to a tension of any more 60 seconds to optimize the hypertrophy, since it eliminates the contraction force.
Therefore, for a training faced by force or to the functional capacity, the ideal thing there are series from 5 until 20 seconds. If the training is faced to the muscular development – which is the target of every bodybuilder – then the ideal thing series are 30 to 60 seconds. Finally, when we think about how to work already the force resistance, the series must be over the 70 to 90 seconds.
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5 BASIC RULES OF THE TUT
- The very short series below 30 “, are not ideal for muscular hypertrophy not for the development of the Force
- The series from 30 to 60″ are suitable for muscular development.
- Longer series, above 70 “are ideal for strength-resistance improvement
- It uses a tempo of suitable repetition. Rapid controlled print and denial.
- Do not block the joint it is in every repetition do not even interrupt the muscular tension.