June 28, 2023 3 min read
Have you ever wanted to unlock your bicep potential? Are you looking for an effective training method to get bigger, stronger biceps? Look no further than Time Under Tension (TUT) training. This type of training is designed specifically to help you maximize muscle tension and time under tension, helping you get the most out of each rep. In this article, we’ll discuss what Time Under Tension training is and how it can help you achieve greater biceps growth.Shop The Collection: Dumbbells
Time Under Tension (TUT) training is a form of resistance training that focuses on the amount of time a muscle is being worked during a given exercise. The goal of TUT training is to increase the amount of time a muscle is under tension, which helps to maximize muscle growth. The length of time is typically measured in seconds and varies depending on the exercise being performed.Shop The Gear: MAGMA Rubber Hex Dumbbell Sets, from $108.99 USD
For example, if you were doing a bench press, the ideal time under tension would be around 3-4 seconds per rep. This means that you should take 3-4 seconds to lower the barbell to your chest and another 3-4 seconds to push it back up. By taking longer to perform each rep, you are increasing the overall time your muscles are under tension and thus maximizing your gains.Shop The Collection: Barbells
It’s important to note that TUT training isn’t just limited to the bench press. You can apply this type of training to any exercise that involves resistance. This includes bodyweight exercises, dumbbell exercises, and barbell exercises.Shop The Gear: CAP Barbell Olympic Solid Bar, 5-ft, from $108.99 USD
The primary benefit of TUT training is that it can help you maximize muscle growth. By increasing the amount of time a muscle is under tension, you are forcing it to work harder, which leads to increased muscle size and strength. This type of training is particularly beneficial for those looking to build bigger biceps as it will help to ensure that your biceps are being properly stimulated during each set.
Another benefit of TUT training is that it can help to increase muscular endurance. By increasing the time under tension, you are forcing your muscles to work for a longer period of time, which can help to improve your overall endurance. This can be especially beneficial for athletes or anyone who participates in sports that require long bouts of exertion.
Finally, TUT training can help to reduce the risk of injury. By taking longer to perform each rep, you are allowing your muscles to become accustomed to the movement. This can help to reduce the risk of straining a muscle or other soft tissue injuries.
The first step to performing TUT training is to select the appropriate rep range and weight. For the best results, you should aim to keep the rep range between 8-12 reps per set and choose a weight that allows you to hit the desired rep range without sacrificing form.
Once you have selected the appropriate rep range and weight, you can begin performing the exercise. As mentioned previously, the ideal time under tension should be between 3-4 seconds per rep. This means that you should take 3-4 seconds to lower the weight and another 3-4 seconds to raise it. Be sure to focus on controlling the weight throughout the entire range of motion, as this will help to maximize the amount of time the muscle is under tension.
It’s also important to rest for at least 30-60 seconds between sets. This will help to ensure that your muscles are fully recovered before beginning the next set. Additionally, it’s important to maintain good form throughout the entire range of motion. Poor form can lead to reduced gains and can even increase your risk of injury.
Time Under Tension training is an effective way to maximize muscle growth and improve muscular endurance. By increasing the amount of time a muscle is under tension, you can effectively stimulate it and promote greater gains. It’s important to remember to keep the rep range between 8-12 reps per set and to take 3-4 seconds to lower and raise the weight. Additionally, be sure to rest for at least 30-60 seconds between sets and to maintain good form throughout the entire range of motion. With proper execution, Time Under Tension training can help you unlock your bicep potential and get bigger, stronger biceps.