Utilizing Time Under Tension As A Training Variant – Application To COVID-19 Isolation & Future Training
Background
In this short blog, we’ll be explaining how you can use time under tension (TUT) within your training regime, both during and after the COVID-19 pandemic. Time under tension refers to the duration of time a muscle is put under a given stress over a working set and is said to be better labelled as ‘time under load’. Although TUT doesn’t have as much of a significant effect as other factors such as volume, load/intensity and frequency, it still plays an important factor in both hypertrophy and strength related goals, as well as a tool to increase total calorie expenditure.
When talking about altering TUT within training, it is usually known as ‘tempo’.
We make this easier by creating a 4/1/0 (e.g.) formation, this stands for a 4 second eccentric, a 1 second pause and no alteration to the concentric portion. It’s theorised that time ranges from 10 to 50 seconds per set for more of a strength focus and 30 to 70 seconds are more ‘optimal’ for hypertrophy. Using a tempo in training also means we’re able to focus more on the mechanics of movements due to having more time during each rep to think about positioning and movement patterns. There is also literature on tempos that shows that eccentric and isometrics are one of the best interventions for rehab, ‘prehab’ and pain reduction for soft tissues.
COVID-19 Training
During this difficult time, lots of people are finding it hard to cause enough stress whilst exercising, usually due to the load/intensity and nature of the given movement. This is when a training tool like tempos can come into place, using a longer TUT can increase the intensity/exertion (one of the most important factors in strength and hypertrophy) of a movement. In order to use this more accurately we’ll use an autoregulatory system like RPE or RIR (this is for a future blog) or a measurement like % of 1RM (If you are not familiar with these measurements, please contact one of our PT’s at the bottom of this blog). For example, if you’re doing press ups and you’re getting 25 reps at RPE 4/RIR 6-8, then you add a tempo could bring you up to the desired RPE 6+/RIR -4, thus making the movement much more stressful.
If you have a homemade bench press for example and you know your 1RM bench press is 120kg, but you’re only able to load 50kg on the bar, this being only 42% of your 1RM, then you could look to use a tempo which makes that load a much larger stress than not increasing the TUT. This can be applied to almost any resistance based exercise there is and can definitely be experimented with.
Future Training/Post COVID-19 Training
When you return back to normal training, the issues of not enough load and nature of exercises as mentioned earlier, should no longer be a problem. However it can still be used as a training variant and assist other factors (mechanics, rehab, ‘prehab’, pain etc.). Therefore, should still be incorporated into your training for strength and or hypertrophy.
Using tempos for strength based athletes are very useful and one of the best tools improving movement patterns, for example, working on bar path in a squat. Bad bar path patterns are very common, by adding a tempo, the individual is able to concentrate different movement factors associated with bar path. This should also decrease the likelihood of injury, which as we know, is very important for strength athletes.
Using tempo’s for hypertrophy athletes as previously mentioned could alter/add stress to a movement that could help with hypertrophic adaptations. For example, the lateral raise. This is a stable shoulder movement, but can only be altered a few different ways mechanically, so by using a tempo could create the variation you’re looking for. If you’re in a lower volume (relative/absolute) phase, experimenting with a tempo could help reduce this as you would simply not be able to achieve as many reps in a set, nor load it as much.
Conclusion
Due to attempting to keep this a short blog, there is a lot more to go over, so please feel free to message one of the ARC Gym team in the Instagram handles below if you would like clarification, or you’d like to learn more. But, as a conclusion, increasing TUT/using a tempo is definitely a great tool to be utilized in either certain situations or certain phases of your training. If you do not have access to your optimal amount of equipment during COVID-19 like a lot of us, it is highly likely utilizing TUT can make a huge difference to your training and progression.
Connor Sharp, BSc.
References available upon request.
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