Why?

Maximising time under tension = maximising growth!
The amount of time you put your muscles under tension is a critical component of muscle growth. Anyone from the gym, whether they’re a newbie or a hardcore lifter can benefit from mixing some increased time under tension techniques into their programme.

Benefits:

Besides creating a significant “pump” and feel good factor to your training, one of the biggest benefits is that it keeps your training interesting. For example; you have the option to change up the tempos. If your aim for a particular exercise is 40 seconds TUT for 10 reps, you have many options of tempos to use to help keep it interesting, like a 2020 tempo, 3010 or a 2110.

Tips

1. Try to maintain a steady tempo.
A typical tempo in seconds for each rep during a set would be 2/4/0 (lifting, lowering, pause).

2. Spend more time on the eccentric portion of the movement.
That refers to the lowering portion when your muscle is slowly elongating. Slowing down the eccentric portion of the lift causes more muscle damage and hence encourages more growth.

3. Focus on form.
With the longer sets, fatigue will set in and compromise form. Make sure you don’t cheat yourself and miss out on gains by breaking form or doing partial reps.

I absolutely love this form of training for myself and my clients and have found it a fantastic way of training.

In terms of motivating myself to train, I find that upbeat music the way forward for me. Usually house music or some forms of drum and bass. Make sure you have good quality gym kit on when training. If you feel and look good when your training, that will go a long way!

Tom Bellak,

Starks Fitness Trainer

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