UNIT 4

• Time under tension

  • refers to the amount of time a muscle is held under tension or strain during an exercise set. During TUT workouts, you lengthen each phase of the movement to make your sets longer.
• The idea is that this forces your muscles to work harder and optimizes - muscular strength, endurance, and growth.
• During TUT workouts, you lengthen each phase of the movement to make your sets longer
• By slowing down the movement, the muscle is held under tension for a longer period, which may yield better results
• Exercises that use the TUT method include weightlifting and bodyweight training.
• found that TUT has a negligible effect on resistance exercise training in increasing muscle size and strength.
• A small 2016 study found that making the eccentric phase (lengthening) double the length of the concentric phase (shortening) can have positive results on muscle growth
• Using slow movements can help you to be more purposeful while at the same time allowing your mind to relax. This can stimulate awareness and concentration, which helps you to be more mindful.
• They can design a program based on target goals such as:

  • power

  • strength

  • muscle growth (hypertrophy)

  • muscular endurance
• Trainers have a wealth of experience and can show you exactly how to make improvements to your

  form

  breath

  alignment.
• People who increased the duration of the eccentric phase of a bench press repetition increased muscle activation and blood lactate response