Time Under Tension in Weightlifting: How to use it for Maximising Muscle Growth

When it comes to building a physique, there's more to lifting weights than simply moving them up and down. There is a lot to be said about technique, and as we are about to explore in this article, the speed at which you perform each rep. This article will teach you about the concept of "time under tension", for experienced lifters, this is a game-changer.

What Exactly is Time Under Tension?

Think of it as the amount of time your muscles are engaged during each repetition of an exercise. Instead of rushing through your reps, or even working through them at a reasonable pace, time under tension encourages you to slow right down and focus on the quality of each movement.

Now, you might be wondering, why does it matter how long my muscles are under tension? Well, let's break it down: When you slow down your reps, you're forcing your muscles to work harder for a longer period of time. This prolonged period of time combined with the weight load leads to even more strain on the muscle fiber and ultimately, more muscle growth.

If you don’t know, muscle growth happens when the muscle fibers tare during your workout, and they heal themselves when you’re at rest. The muscle heals itself by building a little extra muscle each time it repairs. This is why the additional time under tension results in more muscle growth, you are simply giving your muscles more to recover from by using this technique.

But that's not all. By slowing down your reps, you're also reducing the momentum and relying solely on your muscles to do the work. This not only makes your workouts more challenging but also reduces the risk of injury by ensuring proper form and control throughout each exercise.

How to Incorporate Time Under Tension Into Your Workouts

This is simple. Instead of rushing through your sets, focus on slowing down the eccentric (lowering) phase of each rep. Take a full two to three seconds to lower the weight, really feeling the burn in your muscles.

Once you've mastered the eccentric phase, try slowing down the concentric (lifting) phase as well. This might mean switching to a slightly lighter weight than you're used to, but the results will be worth it. Aim for a three to four-second lift, focusing on squeezing your muscles at the top of the movement for maximum engagement.

Keep in mind that it is important to listen to your body and adjust the tempo based on your own strength and fitness level. Start by incorporating time under tension into one or two exercises per workout, gradually increasing the intensity as you become more comfortable with the technique.

And don't forget to mix things up! Experiment with different tempos, rep ranges, and rest periods to keep your muscles guessing and ensure continued progress.

So, there you have it – the secret to unlocking serious muscle growth lies in the power of time under tension. So next time you hit the gym, slow down, focus on your form, and watch those gains roll in. You've got this, girl!