Daily Archives: July 3, 2019

TUT for more progress

If there is one thing you can do to immediately get more results it’s to spend more time under the bar, literally.
 
TUT (time under tension) is a key element in gains.
 
Classic tempo prescription is 4-1-1-0 (eccentric, pause at bottom of lift, concentric, pause at top of lift).
 
The first three are of great importance, the last one can be seen by some as a time for potential rest.
 
In regards to the eccentric portion 2-10 seconds lowering range is good for most people, this can help them start to feel what’s doing on (obviously it will be harder in some lifts vs others).
 
Stopping at the end ROM is where you’ll find people can do ‘Pause Reps’ and anything less than 4 seconds is just to create some control (if they dive bomb a lift).
 
You’ll find that really you’d want to pause for at least 4 seconds to allow the stretch (myotatic) reflex to dissipate. Yep your muscles store that good old potential genetic energy for that long.
 
^^ Have someone else time or put a timer in front of you because no one ever counts their pauses correctly, what they feel is say 4 seconds is actually 1, and what they think is 10 seconds is more like 4 😂
 
In regards to the concentric you’ll find this is typically written as a 1 second movement or an X – this means be as explosive as possible.
 
Top end of the lift is where you simply chill out, re-brace and then do more reps.
 
You can periodise TUT like any other element of training, here are a couple of options I’ve used in the past.
 
Sets & Reps – 4-6×4-6, if all reps hit add 1-2% load
 
Tempo periodisation: Goal – Hypertrophy
 
Weeks 1-3: 8-0-X-0
Weeks 4-6: 6-0-X-0
Weeks 7-9: 4-0-X-0
Week 10 – Deload – 2-0-X-0
Repeat with added load or different rep range
 
You could also play with the pause at the bottom.
 
Sets & Reps – 3-5×3-5, if all reps hit add 1-2% load
 
Tempo periodisation: Goal – Strength
 
Weeks 1-3: 2-4-X-0
Weeks 4-6: 2-6-X-0
Weeks 7-9: 2-8-X-0
Week 10 – Deload – 2-0-X-0
Repeat with added load or different rep range
 
In short, having your body create more tension and spend more time in that state is a good way to progress.
 
Go lighter than you think you should.
 
Like at least 25% off of what you think you can handle because there is always room to add more weight in a cycle.
 
Trying to be a hero and starting off too heavy doesn’t do you any favours.
 
Enjoy,
Ross

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