Time Under Tension (TUT)
The total time a muscle is under strain during a set.
Updated
Time under tension refers to how long your muscles are actively working during a set. Longer TUT (typically 40-70 seconds per set for hypertrophy) increases metabolic stress and can promote muscle growth. This is achieved by controlling the tempo of your lifts, especially the eccentric (lowering) phase. However, TUT should not come at the expense of progressive overload.
Examples
- 3-second negative on each rep
- 40-70 second sets for hypertrophy
- 4-1-2-0 tempo (4s down, 1s pause, 2s up, no pause)
Related Terms
Compound exercises
Put this into practice with exercises from the library.
Quick Leap
Plyometrics · Other
Rack Delivery
Olympic Weightlifting · Barbell
Rack Pull with Bands
Powerlifting · Barbell
Rack Pulls
Powerlifting · Barbell
Return Push from Stance
Plyometrics · Medicine Ball
Reverse Band Bench Press
Powerlifting · Barbell
Reverse Band Box Squat
Powerlifting · Barbell
Reverse Band Deadlift
Powerlifting · Barbell
Common questions
What is TUT?
The total time a muscle is under strain during a set. Time under tension refers to how long your muscles are actively working during a set.
What exercises train the TUT?
Good options include Quick Leap, Rack Delivery, Rack Pull with Bands, Rack Pulls, Return Push from Stance. Each links to a step-by-step guide with demonstration images.
What are examples of TUT?
3-second negative on each rep; 40-70 second sets for hypertrophy; 4-1-2-0 tempo (4s down, 1s pause, 2s up, no pause).
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus