[{"data":1,"prerenderedAt":656},["ShallowReactive",2],{"lexique-en-tut-time-under-tension":3,"lexique-all-en":298,"lexique-trans-en-tut-time-under-tension":651},{"id":4,"title":5,"body":6,"description":288,"extension":289,"lang":290,"letter":291,"meta":292,"navigation":293,"path":294,"ref":12,"seo":295,"stem":296,"__hash__":297},"lexique/lexique/en/tut-time-under-tension.md","TUT - Time Under Tension",{"type":7,"value":8,"toc":277},"minimark",[9,13,18,30,33,36,39,44,47,60,63,74,76,80,158,160,164,197,199,203,235,237,240,242,246,260,262,266],[10,11,5],"h1",{"id":12},"tut-time-under-tension",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,25,26,29],"p",{},[22,23,24],"strong",{},"TUT"," (Time Under Tension) is the ",[22,27,28],{},"total time, in seconds, that a muscle stays under mechanical load during a set",". Calculated as: number of reps × duration of each rep.",[31,32],"blockquote",{},[19,34,35],{},"💡 TUT is a key variable for hypertrophy. It depends on tempo, not just on rep count.",[37,38],"hr",{},[40,41,43],"h3",{"id":42},"how-to-calculate-tut","How to calculate TUT",[19,45,46],{},"Example with a 10-rep set, tempo 3-1-1-0:",[48,49,50,54],"ul",{},[51,52,53],"li",{},"Each rep takes 3 + 1 + 1 + 0 = 5 sec",[51,55,56,57],{},"10 reps × 5 sec = ",[22,58,59],{},"50 sec of TUT",[19,61,62],{},"Same set with no tempo (1-0-1-0 explosive):",[48,64,65,68],{},[51,66,67],{},"Each rep takes 2 sec",[51,69,70,71],{},"10 reps × 2 sec = ",[22,72,73],{},"20 sec of TUT",[37,75],{},[40,77,79],{"id":78},"optimal-tut-by-goal","Optimal TUT by goal",[81,82,83,99],"table",{},[84,85,86],"thead",{},[87,88,89,93,96],"tr",{},[90,91,92],"th",{},"Goal",[90,94,95],{},"TUT per set",[90,97,98],{},"Why",[100,101,102,114,125,136,147],"tbody",{},[87,103,104,108,111],{},[105,106,107],"td",{},"Maximum strength",[105,109,110],{},"5-15 sec",[105,112,113],{},"Few reps, fast execution",[87,115,116,119,122],{},[105,117,118],{},"Strength-power",[105,120,121],{},"10-20 sec",[105,123,124],{},"Heavy + explosive",[87,126,127,130,133],{},[105,128,129],{},"Hypertrophy",[105,131,132],{},"30-70 sec",[105,134,135],{},"Optimal anabolic stimulus",[87,137,138,141,144],{},[105,139,140],{},"Strength-endurance",[105,142,143],{},"60-120 sec",[105,145,146],{},"Sustained metabolic stimulus",[87,148,149,152,155],{},[105,150,151],{},"Aerobic endurance",[105,153,154],{},"120+ sec",[105,156,157],{},"Mitochondrial adaptation",[37,159],{},[40,161,163],{"id":162},"why-tut-matters-for-hypertrophy","Why TUT matters for hypertrophy",[48,165,166,173,179,185,191],{},[51,167,168,169,172],{},"✅ ",[22,170,171],{},"Maximizes mechanical tension",": longer time under load",[51,174,168,175,178],{},[22,176,177],{},"Increases metabolic stress",": lactate, hypoxia",[51,180,168,181,184],{},[22,182,183],{},"Promotes pump",": bigger, more durable",[51,186,168,187,190],{},[22,188,189],{},"Stimulates growth",": 30-70 sec per set is the \"hypertrophy sweet spot\"",[51,192,168,193,196],{},[22,194,195],{},"Improves mind-muscle connection",": feeling the muscle better",[37,198],{},[40,200,202],{"id":201},"how-to-optimize-your-tut","How to optimize your TUT",[48,204,205,211,217,223,229],{},[51,206,168,207,210],{},[22,208,209],{},"Slow down the eccentric",": 3-4 sec minimum",[51,212,168,213,216],{},[22,214,215],{},"Add pauses",": 1-2 sec at the bottom or top",[51,218,168,219,222],{},[22,220,221],{},"Control concentric",": 1-2 sec, not explosive (except for power)",[51,224,168,225,228],{},[22,226,227],{},"Avoid lockout",": stay in tension at top of movement",[51,230,168,231,234],{},[22,232,233],{},"Choose hypertrophy reps",": 8-15 reps with controlled tempo = ideal TUT",[31,236],{},[19,238,239],{},"⚠️ TUT is a tool, not the only goal. A 60-sec set at light weight isn't equal to a 60-sec set at heavy weight. Mechanical tension matters more than just time.",[37,241],{},[40,243,245],{"id":244},"common-mistakes","Common mistakes",[48,247,248,251,254,257],{},[51,249,250],{},"❌ Doing fast reps and thinking volume is enough",[51,252,253],{},"❌ Using too light loads to maximize TUT (insufficient mechanical tension)",[51,255,256],{},"❌ Confusing TUT with rest time",[51,258,259],{},"❌ Always doing the same TUT on every exercise",[37,261],{},[40,263,265],{"id":264},"key-takeaways","Key takeaways",[19,267,268,269,272,273,276],{},"TUT is ",[22,270,271],{},"a key variable for hypertrophy, often ignored",". Aim for 30-70 sec per set with a controlled tempo. ",[22,274,275],{},"It's not about going slow on light weight, it's about controlling heavy weight",". Tempo + load + reps = optimal TUT.",{"title":278,"searchDepth":279,"depth":279,"links":280},"",2,[281,283,284,285,286,287],{"id":42,"depth":282,"text":43},3,{"id":78,"depth":282,"text":79},{"id":162,"depth":282,"text":163},{"id":201,"depth":282,"text":202},{"id":244,"depth":282,"text":245},{"id":264,"depth":282,"text":265},"TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","md","en","T",{},true,"/lexique/en/tut-time-under-tension",{"title":5,"description":288},"lexique/en/tut-time-under-tension","sR1fxyYNKjyiz8UmT9BdCN7tnAeaBwvRO80EEp8GvdU",[299,303,307,311,315,319,323,327,331,335,339,343,347,351,355,359,363,367,371,375,379,383,387,391,395,399,403,407,411,415,419,423,427,431,435,439,442,446,450,454,458,462,466,470,474,478,482,486,490,494,498,502,506,510,514,518,522,526,530,534,538,542,546,550,554,558,562,566,570,574,578,582,586,590,594,598,602,606,610,611,615,619,623,627,631,635,639,643,647],{"title":300,"description":301,"slug":302},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":304,"description":305,"slug":306},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":308,"description":309,"slug":310},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":312,"description":313,"slug":314},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":316,"description":317,"slug":318},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":320,"description":321,"slug":322},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":324,"description":325,"slug":326},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":328,"description":329,"slug":330},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":332,"description":333,"slug":334},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":336,"description":337,"slug":338},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":340,"description":341,"slug":342},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":344,"description":345,"slug":346},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":348,"description":349,"slug":350},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":352,"description":353,"slug":354},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":356,"description":357,"slug":358},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":360,"description":361,"slug":362},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":364,"description":365,"slug":366},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":368,"description":369,"slug":370},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":372,"description":373,"slug":374},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":376,"description":377,"slug":378},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":380,"description":381,"slug":382},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":384,"description":385,"slug":386},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":388,"description":389,"slug":390},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":392,"description":393,"slug":394},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":396,"description":397,"slug":398},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":400,"description":401,"slug":402},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":404,"description":405,"slug":406},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":408,"description":409,"slug":410},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":412,"description":413,"slug":414},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":416,"description":417,"slug":418},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":420,"description":421,"slug":422},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":424,"description":425,"slug":426},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":428,"description":429,"slug":430},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":432,"description":433,"slug":434},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":436,"description":437,"slug":438},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":129,"description":440,"slug":441},"Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":443,"description":444,"slug":445},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":447,"description":448,"slug":449},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":451,"description":452,"slug":453},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":455,"description":456,"slug":457},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":459,"description":460,"slug":461},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":463,"description":464,"slug":465},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":467,"description":468,"slug":469},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":471,"description":472,"slug":473},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":475,"description":476,"slug":477},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":479,"description":480,"slug":481},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":483,"description":484,"slug":485},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":487,"description":488,"slug":489},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":491,"description":492,"slug":493},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":495,"description":496,"slug":497},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":499,"description":500,"slug":501},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":503,"description":504,"slug":505},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":507,"description":508,"slug":509},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":511,"description":512,"slug":513},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":515,"description":516,"slug":517},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":519,"description":520,"slug":521},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":523,"description":524,"slug":525},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":527,"description":528,"slug":529},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":531,"description":532,"slug":533},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":535,"description":536,"slug":537},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":539,"description":540,"slug":541},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":543,"description":544,"slug":545},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":547,"description":548,"slug":549},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":551,"description":552,"slug":553},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":555,"description":556,"slug":557},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":559,"description":560,"slug":561},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":563,"description":564,"slug":565},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":567,"description":568,"slug":569},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":571,"description":572,"slug":573},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":575,"description":576,"slug":577},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":579,"description":580,"slug":581},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":583,"description":584,"slug":585},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":587,"description":588,"slug":589},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":591,"description":592,"slug":593},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":595,"description":596,"slug":597},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":599,"description":600,"slug":601},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":603,"description":604,"slug":605},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":607,"description":608,"slug":609},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":5,"description":288,"slug":12},{"title":612,"description":613,"slug":614},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":616,"description":617,"slug":618},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":620,"description":621,"slug":622},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":624,"description":625,"slug":626},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":628,"description":629,"slug":630},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":632,"description":633,"slug":634},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":636,"description":637,"slug":638},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":640,"description":641,"slug":642},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":644,"description":645,"slug":646},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":648,"description":649,"slug":650},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":12,"en":12,"es":652,"fr":653,"it":654,"pt":655},"tut-tiempo-bajo-tension","tut","tut-tempo-sotto-tensione","tut-tempo-sob-tensao",1784214985596]