If you’re slamming through sets without thinking about tempo, you’re leaving gains on the table. Time Under Tension (TUT) is the key to maximizing muscle growth by keeping your muscles engaged for longer periods during each rep. Here’s how to use it to get absolutely swole:
Why TUT Works
Muscle fibers grow when they experience sustained stress. By slowing down your reps—especially the eccentric (lowering) phase—you create more muscle damage, leading to better recovery and hypertrophy.
How to Apply It
1️⃣ Slow It Down – Lower the weight for 3-5 seconds on every rep. Control is king.
2️⃣ Pause for Power – Add a 1-2 second pause at the bottom of your lifts to eliminate momentum and force full muscle engagement.
3️⃣ Explode Up – Use a controlled but explosive concentric phase to recruit fast-twitch muscle fibers.
4️⃣ Adjust Your Weight – Since TUT increases intensity, you may need to drop the weight slightly—but don’t worry, the pump will be real.
Try This: TUT Chest Day Example
💪 Incline DB Press – 4x8 (4 sec down, 1 sec pause, explode up)
💪 Cable Flys – 3x12 (3 sec stretch, 1 sec pause, slow contraction)
💪 Push-Ups – 3x15 (5 sec down, 2 sec hold, controlled push)
🔥 The Result? More muscle fiber recruitment, better pumps, and a one-way ticket to Gainsville. Don’t just lift—control the weight and OWN every rep.
#Meathead #GetSwoleSaturday #TimeUnderTension #NoWeakReps #ControlledChaos
