Why Time Under Tension Builds Muscle

[@InspiredByBrad]

I knew a thin guy who moved furniture for a living and he had HUGE biceps as a result - tons of time under tension day after day - really made me think that time under tension is a BIG missing link for breaking through plateaus!

[@RedDeltaProject]

Good example!

[@pratikkambli9267]

Ya extremely true if i do 9 reps of push with perfect form and slowly, The pump which i feel that is nothing like anything in simple word woooow

[@CultivateAwareness]

It wasn't time under tension it was workload and volume. If all you did was lift all day every day even with sissy weights, your body will adapt and make you bigger. It's far from optimal.

[@PaulWBruce]

This channel is perfect. I'm a personal trainer - been one for not quite a year - and my colleagues are sometimes shocked as to how much I've learned. I gather information from MANY sources, but RDP always stands out. And it's not just because of the information it provides, but moreso the way it structures my thinking about fitness. Learning to break down all these complex concepts into the principles has made a profound difference in the way I approach my own training and that of my clients. As for time under tension, I find a nice method is to set the clock, and do what you can at what difficulty you can for that period. 10 secs. (~1-4 reps), 20 secs. (~5-8 reps), 30 (~9-12 reps), etc., of work as the highest progression possible. If during that interval, I can't do more, simply regress the technique slightly and continue. Rest for the remainder of the minute. It's worked out very well for me.

[@RedDeltaProject]

+Paul Bruce Thanks for the props Paul, and kudos to you for taking your learning so seriously. Too many trainers get their degree or certification and figure they know enough. Your timing idea is very good and a fun way to challenge yourself. As I'm doing my own experiment I'm playing with it a bit myself and it's very challenging!

[@PaulWBruce]

+RedDeltaProject Definitely. Kinesiology is so fascinating, and much more complex than often believed. My degree is actually in psychology, and it's similar - much more complex than most think. When you worry less about the reps, but rather time, I find you can focus more on the technique. Rather than thinking "I need 6 reps!", you're thinking "I need PERFECT reps". You may only get 3, but three great reps will do more for you than 6 crappy ones. The progressive time (as you're suggesting, increasing time) is a great method. When one is more pressed for time, though, the method I suggested could work. And hey, if you finish your Interval, but you want to crack out one or two more... As long as they'll be good, why the heck not?

[@robert50173]

Here is a fun TUT experiment. Do pushups with the song "Bring Sally Up, Bring Sally Down" Has anyone here completed this? Vids are on KZbin.

[@PATeBike]

That challenge is very hard :d i Dont get it

[@styleyK]

Robert G Six of us did it in the gym I used to work in, we had that tune playing in the gym with the members watching us cringing at the pain we were going through.

[@jayfinn6698]

well said explaning this ive been tut for a year and im stronger at 53 then i was at 40 for sure maybe 35.people dont want to do it because they dont like the pain but, the mind meets the muscle with this kind of exercising for sure.

[@RedDeltaProject]

+Jay Finn You're certainly right about the pain side of things. I've certainly pushed myself to new levels of discomfort doing this.

[@jayfinn6698]

after 30 years lifting weights kinda on and off this tut has peaked my interest like no years before.twenty somethings get a little intimidated by the old mans strength,sometimes i even surprize myself

[@imhandyarry9006]

I’m 57 and I do TUT exercises, and I feel so much stronger than in my 20s.

[@kungfuzzzz]

king TUT.

[@RedDeltaProject]

+kungfuzzzz There's a reason why the ancient Egyptians worshiped him :) Maybe he was believed to be the god of hypertrophy.

[@xCorvus7x]

kzbin.info/www/bejne/jobLh3alidh1l68

[@flyingspaghettimonster2925]

@@xCorvus7x You got me.

[@xCorvus7x]

@@flyingspaghettimonster2925 No, now I got you: kzbin.info/www/bejne/nqnWgIuFhdOcZtE

[@chrisnewtownnsw]

great points. I'll remember these. Thank you sir

[@sarmadghafoor1484]

Just to let you guys know on a molecular level an example of what is going on in your muscles. Take your fingers put them in front of you horizontally and the palm side facing you. interlock your fingers slightly not all the way in and that is how your muscles are when relaxed. Then to contract push your fingers into your other fingers to interlock them and ATP (energy carriers) are required to perform this action and more and more is needed to maintain the weight your carrying, eventually this rips some of the muscle fibres and the release your fingers. When you are then releasing it makes your fingers recharge with ATP into little slots of your muscle, then you do this over and over again.

[@RedDeltaProject]

That's one of the best visuals of the sliding filament theory I've ever come across, totally going to use that with clients! Thank you!

[@sarmadghafoor1484]

haha, I am studying biomedical science in my first year so I know how it works :P got my test on this very process soon at the university of Kent.

[@brandongonzales4744]

+RedDeltaProject the music scales goes from A to G lol big fan of your KZbin channel! thanks to your channel I went from 225 pounds to 168 pounds and gain loads of muscle

[@RedDeltaProject]

+Brandon Gonzales Bravo there Brandon! Well done!

[@joe12524]

Matt, you should bring a book out it would be awesome.

[@RedDeltaProject]

+joe12524 book 1 is on it's way, I'm just waiting for the cover art. Book 2 is being writen and I hope to have it out this winter. Stay tuned!

[@joe12524]

+RedDeltaProject Thanks Matt \m/

[@pablodiaz9652]

RedDeltaProject I'd buy it, I'm currently on CC x3 days a week but would love your input

[@allencampbell1058]

Can we build muscle mass with calisthenics doing Time under tension?

[@darkwolf6122]

very good video. I really wish some people would give calisthenics a chance and not be so quick to underestimate it. thank you for the motivation my friend.

[@IanBuell]

So really, work out for TIME for the longest duration possible, under the greatest TENSION you can bear. That doesn't have anything to do with reps... Unless your reps are a measure of time.

[@UberEliteGamer]

I hate how there is so many bodybuilders that don't believe on TUT and then they bring up a study that doesn't even mention the weights used what is the point of a TUT study if they are gonna change the weights for a normal group and the TUT group? I believe in TUT there are alot of people who don't but lets put it simple, keep the reps and sets u are doing the same just the only difference is do each rep slower. YOU will see results better than ever, don't listen to people who say " but using these weights and doing these amount of reps are the same than doing 5 reps slower" like the main point is TUT will actually save u time even tho it takes longer to do the reps. And another main point is for those people who workout at home and can't afford those weights, TUT will give u equivalent gains if not more strength if u are prepared for that pain and bodyweight workouts, I literally haven't stepped into a gym once where as my friends are doing 3 hours everyday yet I'm literally stronger than them in every workout (except squats I need to work on that). I mean is it not a good thing if TUT with lighter weights is equivalent to using heavy weights and smaller reps? That's pretty much the main argument against TUT.

[@RedDeltaProject]

Don't forget that TUT is also greatly misunderstood as a particular style or type of training. But all TUT really is, is just recognizing the only two variables that exist in any training program 1)how much tension is in a muscle and 2) how long you have that tension for.

[@bodybuild3407]

How many sets is enough with 42h recovery 1 gave 2 more ...? The biggest Grail natural bodybuilding is to know when your body is recovered and upgraded and at that time it again to train.

[@RedDeltaProject]

+Body Build It's that the million dollar question?! There are so many variables influencing your recovery knowing that is often more art than science. Heart rate variability seems to be a good measurement for tracking that though.

[@chrisglover718]

so, if time under tension is the key for muscle growth, do you think it is possible to continue to build muscle mass using bodyweight only if you simply increase the length of time per rep as you get stronger? for example, continuing to gain mass from just slowing reps down more and more over time?

[@RedDeltaProject]

You mgiht be able to, the math should point to yes, but it's a lot easier to also progress with harder variations of the basic exercises too.

[@hansimeier6587]

I am experimenting very low weights (i.e. 1 kg), but very optimalest muscle tension, super slow repitions and of course quite high rep numbers (20 and much more). This produces quite a burn (at least in shoulder and upper back) and sometimes a kind of soreness that holds longer than exercises with with heavy loads. It produces really unique perceptions. But here are some questions: What do I actually train? Is it useful? Just muscular endurance? Nervous system? Mind muscle connection? Does this help to build muscle or strength? Increase of blood flow and other fluids that brings nutrition to the muscle? Warm up for lifting heavy? Muscle activation? Is this good for stabilizing joints? In the moment I do different exercises before I start lifting heavy (1-3 exercises) and just 1-2 sets/exercise. I do very much not abstain from lifting heavy and medium loads, but try to add something new and special to my routine. What do you think about this kind of method? Why the unique perceptions?

[@RedDeltaProject]

This method can be very effective for serval things, like the tension control, muscle endurance etc. Like all methods, it's good for somethings (like the benefits I mentioned) but maybe not best for others (explosive power, raw strength, etc.) so it's great or not so great depending on what you want to get out of it.

[@ronbrockway3665]

I can't do pull ups but I can hold my body weight with elbows bent in the pull up position. Would this be better than doing pull downs on a machine?

[@RedDeltaProject]

Both can work very well, it's more about what appeals best to you. You can also do pull ups with your feet assisting on a chair or box or rows.

[@ronbrockway3665]

RedDeltaProject ok thanks appreciate it.

[@xCorvus7x]

What about muscle fibres being damaged during exercise and, as usual during repairs, are restored to be thicker? Isn't that also part of muscle growth?

[@RedDeltaProject]

You're right, that is part of it, but the research these days is suggesting that muscle damage may not play as much of a role in muscle growth as initially thought. in some cases, muscle damage hasn't lead to any growth and growth has sometimes occurred with very little damage. It's still believe to play a role, but working out with the intent to damage the muscle may not be the most productive way to go

[@xCorvus7x]

@@RedDeltaProject So, this aspect of growth just happens with the right degree of stress on the muscles (more than for strength training and less than for endurance training; or is it just what happens when you train to be both strong and endurant)? Edit: You know, it feels kinda weird and unsatisfactory to consider my muscles cells balloons that only grow by being filled with more fuel than before.

[@WHBJr]

So i should train to failure for hypertrophy; Or train with heavier weight, but with more coordination?

[@RedDeltaProject]

Always strive for better coordination for sure, but don't worry too much about the failure. It's a pretty subjective thing anyway. Instead focus on making progress and improving your performance over time.

[@georgeduba9446]

Hey Delta, what about the fact that the eccentric contraction and contracting muscle while almost fully extended is better stimulus for building muscle than concentric movement and contracting muscle while fully shortened.

[@RedDeltaProject]

Form what I've come across there's still some debate on this. I know the idea of the eccentric being valuable is that there's more muscle damage during eccentric and the idea that muscle damage is the key to hypertrophy, but even that idea is up for debate these days. Eccentric may be better, but only if you're using a really heavy load that you may struggle to lift concentrically so in that case it's not because you're doing an eccentric it's because you're using resistance that so heavy you're creating a lot more total muscle tension than with a weight you may be able to lift for reps.

[@georgeduba9446]

@@RedDeltaProject I agree that in a scenario where there is a heavy load you cannot lift concentrically it makes sense that eccentrically there will be more muscle damage. What interests me is a scenario where there is a weight you can lift but focus on negative portion of the movement (fast concentric, slow eccentric with good mind muscle connection). From my experience this approach yields best result. What do you think about this 1st study? kzbin.info/www/bejne/gV7MdYODm6mDhdU

[@energyfitness5116]

Good stuff! King TUT is king!!!

[@ahitoramaroson]

Hey Matt. What do you mean by "carbon copy reps"? Any help is appreciated!

[@RedDeltaProject]

+Allan Ramaroson Just that each rep is as much the same as the one before it as possible with as little variation as possible.

[@ahitoramaroson]

RedDeltaProject Hey Matt. So like each rep has as strict of a technique as the starting rep. But if we can't manage this because our muscles are on the brink of being exhausted, should we stop at a certain point? Any help is appreciated!

[@RedDeltaProject]

+Allan Ramaroson It depends on the move you're doing. Some moves carry more risk under fatigue, like barbell work and hand stands. otherwise, I'm a fan of pushing through fatigue and making the technique as good as possible. Then your progression isn't so much to do more reps, but to make those later reps cleaner.

[@ahitoramaroson]

+RedDeltaProject Hey Matt. Thanks for clearing that up for me. Looking forward to see more great content as always

[@kev1870]

So what would be an ideal amount of time under tension for muscle growth generally?

[@onceuponthecross1]

+Kev 1 when you can't do more good reps you call it a set. 2-4 sets is a good number.

[@RedDeltaProject]

+Kev 1 oh, about an hour or two. JK, Shoot for about 30s each set. Once you can do about 45s each set increase resistance.

[@demetri4583]

+RedDeltaProject What about leg exercises by any chance?...since legs are usually high reps being such big muscles, how much time should you be around before increasing resistance or a more difficult progression ?

[@RedDeltaProject]

+Demetrius Carter I've been playing with around 50s each leg for TUT and am starting to thing usually around 30-45 seconds is good time to start playing with more resistance. That's my experience anyway.

[@Randoomness]

@@RedDeltaProject whats the diffrence betwen fast reps and slow reps, both done for 40s?

[@Flickchaser]

Makes you wonder if the old school strong man, Charles Atlas, w/his" Dynamic Tension" course without weights was into TUT way back then with just a different name??

[@RedDeltaProject]

Yea, I read a bunch of similar stuff like Harry Wong's Dynamic Tension too. It's a fascinating field to look into. I think Charles Atlas was right when we said that the point was just to create tension in the muscle, but I do think you need some resistance against gravity to optimize that tension.

[@lowes1388]

This guy is speaking facts! #subbed

[@sergeilopez4575]

Real informative channel. Good advice and tips. Calisthenics is the way to go! Big up to your channel man, hope you get many more subscribers. Be fit, live free ;)

[@RedDeltaProject]

+Sergei Lopez Thanks much Sergei! Don't forget I've god some free ebooks for you over at reddeltaproject.com to take your BW training to another level!

[@codishaa]

How often should we be doing TUT? I've heard every 3 days.

[@RedDeltaProject]

Technically TUT is in everything you do, even walking or getting up from a chair, but focusing on it every few days works well for most people so i would start there. You can then adjust the workout depending on how well/ fast you recover.

[@jhezy2000]

Inbox me for details

[@ntapasar89]

i have a question matt ;when doing pull up or push up etc..does it matter the position where the elbow joints are straight, to be fully straight or smth like 10 degree? of course tension is always on

[@onceuponthecross1]

+rasa pant just don't use the locked position as rest.

[@tallwaters9708]

+rasa pant Check this out scoobysworkshop.com/2016/03/22/optimal-range-of-motion-rom/ You definitely don't need full ROM to get as strong as you like.

[@RedDeltaProject]

+rasa pant There's always more benefit to more ROM. Keto down below is right though, you don't need it, but I've found it's always beneficial to go for more ROM when you can as long as your body will allow it.

[@renekrsnadasa14]

I never feel sore the day after training :/ And I do slow reps, I do 1 1/2 pullups which are going all the way up, then half way down, 3 seconds there, then all the way up again and all the way down for one rep and still no soreness :( Help me please :(

[@RedDeltaProject]

That's a good thing, the body adapts very quickly and you don't need to be sore after a workout to make gains. Don't worry about it, just focus on adding more time you can hold that tension for and maybe add some reps.

[@CrispyBacon11]

Hi... would this not mean that doing max sets everytime would be the best because you would push your body the most and have the most time under tension. This then sounds like endurance training (going for larger rep ranges)... for example going for 3 x max set push ups instead of just 3 x 20.... I don't know maybe you can clear it up if you understand what I'm getting at.

[@RedDeltaProject]

+Christian Putter It can be geared for any form of training, the more time you do the more endurance it is, and then shorter time is more strength. It's programmed just like with reps, but it's more honest regarding how long a muscle is under tension.

[@CrispyBacon11]

+RedDeltaProject so if I wanted to focus on strength and muscle growth would it be wiser to do exercises which are difficult enough so that I am only able to achieve the rep ranges that suit strength gains and hypertrophy.... or should I just do regularly difficult exercises and then focus on maintaining the right rep range but insuring that each rep itself is slow and controlled (this allowing for my time under tension)...

[@RedDeltaProject]

+Christian Putter Yep, definitely focusing on the more challenging moves is the way to go. Keep in mind, there's almost no difference between building muscle with BW and doing it with weights. The only difference is how you change the resistance because with BW you advance the technique. With weights you advance the weight. other than that, whatever method you use with weights you use with BW training.

[@patrickstarrfish4526]

Christian. I think I understand your question. It sounds like you are aiming at 3x20. I like that you are using higher reps. my circuit training regimen focuses on very high reps, usually 3x25 to as may as 3x60, depending on the exercise. It is easier to get 45-60 sec time under tension each set with more reps, than it is slowing down each rep. if you want to increase strength, my experience is hitting 45-60 sec time-u-tension EACH set is key. The key to doing that is to back off the weight slightly and pushing reps above 25 and going as high as possible to hit failure. On a given day if i'm feeling stronger, I might push the weight up a bit in set #1, then back it off in sets 2-3. In general, upper body tends to be lower reps, 10-25. legs, I can do higher reps so leg press and leg curls I am in the 40-60 range. the easiest way to increase time under tension is to increase your reps. also, more reps means more calories burned, regardless of the degree of stimulus for muscle growth.

[@patrickstarrfish4526]

It is easier to achieve sufficient Time under Tension using more reps, than it is with slower reps. If one is trying to slow down the reps, they will most likely need to back off weight further than doing faster reps. typical ego-lifter: 5 reps, 260lb bench, let's say 2sec/rep. total TuT 10 seconds, total weight lifted 1300lbs less weight, more reps: 30 reps, 210lb bench, 1.5sec/rep: total TuT 45 seconds. total weight lifted 6200lbs even less weight, to slow down the rep: 20 reps, 170lbs bench, 3 seconds/rep: total TuT 60 seconds, total weight lifted 3400lbs Regimen #1 is what most people do, in fact this is the least productive. lowest calorie burn, least total work performed, lowest TuT. regimen #2 achieves sufficient TuT, burns the most calories, muscle sees the most work. regimen #3 achieves greater TuT, but burns less calories and muscle sees less stimulation than regimen #2

[@jadeluvsanime]

Sorry I understood everything but “carbon copied reps” what’s that?

[@RedDeltaProject]

AN old stationary reference. Basically it means, make ever rep exactly the same down to every minute detail.

[@jadeluvsanime]

Oh thank you, 😎 I understand!

[@zlayson]

So TUT is basically endurance training?

[@RedDeltaProject]

It can be, but also strength training. Essentially it's not a particular training method as it is just recognizing the two elements in hypertrophy training. Time and tension.

[@scorchrp6871]

would static holds on like pull ups half way or dips build muscle?

[@RedDeltaProject]

For sure. Really good way to "cook" the muscle. try doing 3 reps, hold for a 3 count, 3 reps, 3 count......

[@theopap4672]

hey matt...what is your opinion on the super slow type(5/5 or even 10/10 cadence) of perfoming reps for building maximum muscle (followed by strength of cource but not the main concern) because that kind of rep speed perfectly matches what you're saying about the time under tension factor, yet there is so much opposition against going that slow even to the extend that could even hinder completely muscle growth and strength....i would appretiate so much your position on the matter cause you have influenced me the most through my calisthenic training road and i'm currently reading (infuenced by you sir) all the literature and research i could find on time under tension, slow reps, high intensity etc and have ended up so confused....

[@RedDeltaProject]

Slow is good, but you can find the answer to any exercise question simply by asking yourself what it does to the tension within the muscles. TUT is king for muscle growth, so what does going slow do. It increase the time of each rep (good) but it's not rep time that matters but total time under tension so doing 20 reps in 30s or 10 reps in 30s is the same TUT. There's more to it that I'll address in a video.

[@theopap4672]

Thanks so much for your reply!

[@cleartruth9014]

Matt doesn't this contradict not training to failure? Please explain, thank you.

[@RedDeltaProject]

+Clear Truth Not so much, training to failure is more of a mental concept that I'm believing less and less in, not in the value of it, but more so that it's not all that real. It's more of an illusion.

[@cleartruth9014]

+RedDeltaProject Nice observation! I agree

[@RestAsAwareness]

20 pushups in 20 seconds generates the same TUT as 20 (identical) pushups in 1 hour, yet the fatigue is not the same after these 2 different sets. Also, the higher the intensity, the more fibers are recruited, and the quicker muscles get exhausted. TUT is not the only parameter, right ?

[@RestAsAwareness]

+Anthony Intensity That's why I believe fatigue is the only thing that matters in terms of muscle growth because it includes all other parameters : intensity, volume, speed, ROM, etc. You can do 100s TUT one day without really fatiguing your muscles and 50s TUT another day and totally exhaust your muscles because you were already tired.

[@RedDeltaProject]

+Frédéric Sunshine Yea, I forgot to mention that in this video, that time under tension, per unit of time is the whole picture. You're absolutely correct.

[@yahyaaminov3476]

what's "time under tension" ???

[@onceuponthecross1]

+Yahya Aminov it's a beer brand.

[@TheSjoerdirkjan]

+Yahya Aminov the time your muscles are tightened

[@yahyaaminov3476]

+Mrhavermout ahaa thanks a lot...

[@TheSjoerdirkjan]

+Yahya Aminov you're welcome

[@bargenejourney]

GREAT VIDEO COACH I SAW A VIDEO OF A BODYBUILDER COACH HE SAID THAT SLOW TWITCH FIBERS NEED SPEED LIKE BENCH PRESS HE SAID THAT BAR SPEED IN MORE IMPORTANT THAN TIME UNDERTENSION AND YOU CAN STIMULATE GROWTH WITH FAST EXPLOSSIVE REPS MORE THAN TIME UNDERTENSION CUS GOING SLOW WILL CONVERT YOUR FAST TWITCH INTO SLOW TWITCH SOUNDS WEIRD

[@onceuponthecross1]

+bargene journey fast on the way up, pause, slow on the way down, pause. GAINZ!

[@RedDeltaProject]

+bargene journey There's a bit of truth or that, but for the most part that's kind of the old theory of muscle sciecne. When a muscle fatigues it's using up all muscle fibers, both fast and slow twitch. As for converting your muscle fibers you can't convert fast to slow and vice versa but there are some fibers that are kind of a hybrid of the two and they can become a bit more fast or slow depending on training.

[@richardstoc]

Hello been working out with in a group that does circuit training/HITT and we do a workout that incorporates isometric holds ie.do a lunge with weight then hold in half way down this could be done with about any exercise or body weight move planks etc .It is form of time under tension but usually is a short period of time just a few seconds what would you think of a workout like this?

[@RedDeltaProject]

+Rick Walker I like any workout that makes ya work, the big question is what are you working for and what are your goals. All workouts are good, but only a few will fit you and your goals. Going with general movements and methods like that through is all around good. It's hard to miss with the basics.

[@nicholasgm321]

But since I'm primarily training for athleticism for basketball, I like doing my reps fast and explosive. Mind you, I'm doing FRM controlled reps.

[@RedDeltaProject]

For sure, keep in mind that TUT isn't any particular style of training. All forms of training are TUT, even shooting a basketball or running. That's why you want to make sure your TUT in training is similar to the TUT of basketball for maximum functional carry over. Keep up the good work

[@Rexhausted01]

when this guy said "H" as a key.... broski it only goes up to G

[@LeasCraftStudio]

He’s talking about a computer keyboard, not music

[@realhurrikaneisaac]

You look like skips from the regular show!

[@stonedsloth6367]

lmao

[@PoliticallyIncorrectBronto]

hhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh

[@ShanobiBanobi]

too ugly, turned it off