Prolonged Resistance Training Workouts: Could Sustained Discomfort Yield Greater Gains?
Time Under Tension Workouts: A New Approach to Building Strength and Muscle
Time under tension (TUT) workouts are a new fitness trend that focuses on prolonging the tough phases of exercises, rather than aiming for maximum reps. This method can be applied to favourite exercises such as planks, push-ups, squats, lunges, leg lifts, and Downward Dog.
The principle behind TUT workouts is to focus on longer hold times during the most challenging parts of exercises. This approach might lead to increased post-workout perks, such as a metabolism boost and growth hormone release.
A study from 2012 found that increasing each move's time from 1 second to 6 seconds stimulated muscle fiber synthesis for up to 30 hours post-exercise. However, not all research supports the effectiveness of TUT workouts in increasing muscle size and strength. A 2019 study and a 2021 study, for instance, found that TUT had no noticeable effect on muscle size and strength.
To reap the benefits of TUT workouts, it's essential to go slow and take controlled movements. Starting with lighter equipment than usual is recommended, and it's important to prepare for fatigue and lean into the discomfort. It's also beneficial to alternate between other forms of training to let the muscles recover.
In a TUT workout, it's crucial to focus on the challenging part of an exercise (usually the lengthening or eccentric phase). To keep these workouts safe, start with a weight that's just heavy enough to tire muscles, rest between sets, take recovery seriously, and consider a trainer for guidance.
TUT workouts offer several benefits, including squeezing the most out of each rep, improved form and alignment, enhanced muscle control, increased capacity for fatigue, and reduced risk of injury. They can help stimulate muscle growth without the frenetic pace of high-intensity interval training.
As with any new workout method, it's advisable to incorporate TUT gradually. Consult a trainer if unsure of how to start, and remember to cycle through different muscle groups each time. Recent research suggests that some people may experience a decline in performance after a week without live instruction, so it might be helpful to attend a class or work with a personal trainer to ensure proper form and technique.
In conclusion, Time under Tension workouts offer a unique approach to building strength and muscle, and while the research is still emerging, the benefits are promising. By focusing on longer hold times during the toughest phases of exercises, TUT workouts can help improve form, add intensity, and challenge your fitness routine. As with any workout, it's essential to approach TUT workouts with caution, consult a trainer if needed, and prioritise safety and recovery.
Read also:
- Behavioral Differences in Honeybee Stings Revealed in New Research
- Asthma Flare-Ups in Cooler Weather: Understanding Root Causes, Recognizing Symptoms, and Managing Remedies
- Tests to Detect Diabetes-Linked Kidney Disease
- Symptoms of Thrombophlebitis Include: Pain, Inflammation, Redness, and Various Other Markers
