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TUT (time under tension)


Hayden.M.
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i was wondering if anybody knew the exact "rules" of time under tension, e.g. X amount of time for X activity.

and could anybody mention if these rules apply to both dynamic and static exercises the same please?

thanks for your time

hayden

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Joshua Naterman

The cadence, as the timing is referred to, is really dependent on what you want to get out of the exercise. The advantage of not moving quickly is that you allow all the muscles involved in stabilizing and moving the body at every moment in the given exercise are forced to do their work, while fast movement enables these muscles to either work less or not work at all due to the body being "light" from momentum. You'll notice, for example, that fast push ups done for 5 seconds feel much easier and different than a single 5 second repetition. That's because with the slower rep you are forcing your shoulder to stay stable, while your body is bouncing and floating through the movement most of the time with the faster reps, letting your muscles relax for a moment. This is not good for strength or stability, and when used exclusively almost always leads to injury as well as inferior results.

If you're looking primarily for strength and power increases in a given movement, 2-3 second descents and ascents, with either a 1 second pause or no pause at all at the bottom and top of the movement are going to work better. This is about as fast as you can move your body without momentum starting to alter the workload in parts of the ROM. This cadence also increases stability, but not as much as the slower ones.

If you're looking to specifically increase stability, slower cadences tend to produce better results. These won't lead to the same strength increases, though they WILL cause you to get stronger. 4-7 seconds down and 4-7 seconds up, for example, with at least one of those being on the longer end, will work the stabilizing muscles much harder, because your body will have to stay steady for longer periods of time in the various parts of the ROM. Faster movement means your stabilizers work less. These slower cadences tend to work better for prehab purposes than faster cadences.

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I'm not a big fan from TUT when it becomes to weight training. Cant speak for gymnastics here because I just dont know. TUT takes away one of the most important factors of weight training, Progressive overload because the weight has to be decreased. TUT has its value but that benefids negates when it come to progressive overlaod.

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