When building muscle, it is common for most beginners to think that all they need to do is hit those heavy weights. However, it could not be further from the truth. If you want to achieve muscle growth, the best thing that you can do is aim for a weight which lets you do 8 to 12 reps in each set. It is important that you keep in mind that your form has to be on point, as well as your range of motion. Aim for a full range of motion for the best results.
Now, if you cannot finish the workout with a proper form or full range of motion, you are only growing your ego and not your muscles. It is not just about getting the weight from one point to another. You have to work on the muscle to mind connection. However, it might take you some time to do so if you have just started out. It means that during your workout, you will feel muscles contract and release. But, things will get easier once your muscles start to grow bigger.
How to Lift Weights?
When it comes to lifting weights, the goal should always be to exhaust the muscles using weight. You must keep your muscles contracted for a long time during lifts to achieve that. Aim for time under tension. No momentum or jerky movements, just slow and controlled lifts are what you need.
Another great thing that you can do is hold at the end of each push/pull movement. Make sure to squeeze your muscles extra hard. Give it a try yourself to see the amazing difference it makes in making your muscles sore and grow. It indicates that you have stressed out your muscles which will allow them to grow. Remember, the secret to muscle growth is putting your muscles to stress so they are forced to adapt.
So What Is Time Under Tension (TUT) Training?
In the simplest of words, time under tension (TUT) training refers to the amount of time that you place your muscles under stress during an exercise set. To make the most of TUT workouts, you have to ensure that you lengthen each and every phase of the movement to achieve longer sets.
The idea behind TUT training is that it forces the muscles to optimize muscular strength and to work harder. Exercises in which the TUT method can be used include bodyweight training and weightlifting. Since you will need to spend more time on all the difficult parts of the exercise, you will see impressive results. Thus, the movements of each repetition are slowed down for maximum effort.
As you slow down movements, your muscles will be subject to tension for a much longer period of time.
Is Time Under Tension (TUT) Training Even Effective?
According to scientific evidence, it has been found that the effectiveness of TUT training varies. A study was conducted in 2019 which revealed that TUT training had a negligible effect in increasing muscle strength and size when participants engaged in resistance exercise training.
On the other hand, other research revealed more promising results. A study conducted in 2016 showed that lengthening of the eccentric phase and doubling the length of the concentric phase led to positive results related to muscle growth.
Participants who had increased the amount of time spent in the eccentric phase of the bench press showed blood lactate response and increased muscle activation. It clearly indicates that adding even 2 seconds of time to the eccentric phase stimulates our higher physiological demands which make each movement more effective and challenging.
How to Boost Muscle Growth?
The following tips will help you boost muscle growth.
- Do at least 4 to 6 sets for each exercise to 12 repetitions to achieve maximum muscle growth.
- Spend more time on the difficult part of the exercise.
- Make sure to use a weight load which is heavy enough to tire your muscles.
- Increase the eight of your lifts after a few weeks or perform more challenging exercises.
- Do give time to yourself to recover from workouts and target different muscle groups.
- When engaging in TUT workouts, it is crucial that you rest between sets. A minute of rest in between sets should be sufficient to allow your muscles to recover.
- Finish each set with a slower tempo.
Make the most of TUT training by taking advantage of this guide. It provides you with all the information that you could possibly need.