Tip The Best Way to Boost Time Under Tension Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The Best Way to Boost Time Under Tension For best results should you do slow reps or just more reps per set Check out the new science here by Shawn Wayland February 26, 2018July 14, 2022 Tags Bodybuilding, Tips, Training The term "time under tension" or TUT has been flying around the bodybuilding community for years. It's usually associated with the term "slow and controlled" when referring to rep speed. But simply slowing your reps way down to increase TUT probably isn't the best way to do it. Adding more reps is. Time under tension deals with set duration, not just rep duration. Slowing reps down or adding more reps can both increase the TUT of a set, but which is better? Let's take a look at a study that examined identical time under tension with different rep schemes and durations. Twenty-two males with at least 6 months of training experience and the ability to bench at least bodyweight were recruited. After establishing 1RM, the subjects performed two protocols on separate days: Three sets of 12 reps at 60% of 1RM on Smith machine bench press, 3 minutes rest between sets. Rep duration was 3 seconds: 1.5 seconds eccentric and 1.5 seconds concentric (lowering and lifting phase of each rep). Three sets of 6 reps at 60% of 1RM on Smith machine bench press, 3 minutes rest between sets. Rep duration was 6 seconds: 3 seconds eccentric and 3 seconds concentric. Total time under tension per set for each trial was 36 seconds. EMG of the anterior deltoid, pec major, and triceps were recorded. Lactate values were assessed prior to exercise, 1 minute after each set, and every 3 minutes for 12 minutes following the final set. EMG was higher during the protocol with shorter rep duration. EMG was higher in all the muscles during the shorter rep duration protocol. Lactate values were higher during that protocol as well after each set. They remained elevated for longer post workout too. The increased muscle activity during the shorter rep duration, along with the higher lactate values, show a clear winner in the time under tension battle. With TUT equal (36 seconds), doing more reps seems to be the winner via increased activation and greater lactate levels, indicating greater metabolic stress. So instead of slowing down your reps in a workout to increase time under tension, simply add a few more reps with a faster rep speed. Lacerda LT et al. Variations in repetition duration and repetition numbers influence muscular activation and blood lactate response in protocols equalized by time under tension. J Strength Cond Res. 2016 Jan;30(1):251-8. PubMed. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Radical Methods for Increasing Strength "What are some of the most radical and perhaps bizarre methods you have ever heard of for increasing strength?" Training Dennis Weis October 4 Training Tag Team Tate and Wendler What do you do when you have two loud, smart, Elite bad-boys on the phone? You shut the hell up and listen. Powerlifting & Strength, Training Nate Green February 2 Training Tip Do This Exercise BEFORE Bench Pressing Want to bench more weight with fewer risks of injury? "Prime" your pushing muscles with a few sets of this. Tips, Training Dr John Rusin June 21 Training Gravity Iron No Weights Needed Combine bodyweight exercises with the deadlift for this simple program that'll pack on muscle. Bodybuilding, Training Tom Furman September 8