News & Blog

Get the most from your resistance training (Time under Tension)

If you’re looking to improve the effectiveness of your weight training, having more of a focus on the TUT rule will aid in improving the return you get from your time in the gym. TUT is simply the amount of time a muscle group is under tension for in a set (10 reps at 4 secs per rep = 40 seconds. If your muscles aren’t under tension for a sufficient amount of time then the effectiveness of that exercise will be reduced. You will still need to ensure that your rep range is correct for your training purposes, the table below is a suggestion of this could be carried out.

Training Goal Optimal Rep Range Optimal TUT(per set) Seconds per Rep
Muscular Strength/Power 1-6 4-20 1 rep = 4-20
2 rep = 2-10
3 reps = 2-6
4 reps = 2-5
5 reps = 2-4
6 reps = 2-3
Muscle Growth 6-15 40-60 6 reps = 7-10
7 reps = 6-8
8 reps = 5-7
9 reps = 5-6
10 reps = 4-6
11 reps = 4-5
12 reps = 4-5
13 reps = 4
14 reps = 3-4
15 reps = 3-4
Muscular Endurance 15+ 70-100 15 reps = 5-6
20 reps = 4-5
25 reps = 3-4
30+ reps = 3

 

 

Please email us or call 07988 945 353 to arrange a free consultation and find out how we can help you.