Load VS Time Under Tension
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- čas přidán 8. 09. 2020
- #TimeUnderTension #Fitness # Biolayne
Much has been made about how quickly (or slowly) one should train. With proponents of slow training claiming its superior due to extra time under tension (TUT) whereas load proponents claim that training slow limits the absolute load you can use and thus limiting your gains. So which is more important?
A new study sheds some light on this question. I break down the study and explain why the two factors aren’t as separate as everyone thinks and how you can apply the results of this study practically to your own training.
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Never stop what you are doing layne. It's hard to make a living in this industry without selling bullshit but you can do it..
I see TuT as a way to achieve progressive overload without the same risk of injury
I’m not sure. You definitely put the muscles under a whole lot of mechanical tension anyway. And especially if you’re training eccentric portions of the movement at a slow speed (like in the TuT) that also stresses muscles and tendons quite a lot
Load size increases more tension , more mechanical tension increases muscle
@@grinding553no not necessarily more load equals myofribrilar hyper trophy so the muscle gets stronger but not necessarily bigger tut increases muscle size
Just do both. It’s like dieting. Instead of eating only veggies or meats... DO BOTH! Wooo feel the gainz!!!
I disagree, the body needs recovery
I have always wondered this too. I pretty much do both. For example, on back day I do 3-4 sets of lat pulldowns @ 255 for like 6-8 reps, then 3-4 heavy sets of cable rowing for around the same weight/rep. After that, I pyramid up for about 4 more sets of each exercise and by the end I'm looking at 100-120 lb. for each of the 2. Nothing but reasonable gains for awhile now.
That said that is a lot but I already operate on 2 workouts per week. Partially cause I have a tight nerve and also only 2 days per week will keep you consistent
Load vs Time Under Tension: What is more important? A big load, or time under "tension"?
That is what men ask their women............
that's what she said
🤣
Tore my bicep in my shoulder so was out of the gym some months... Went back in with lighter weight and TUT exercises... Put most of the muscle I lost back on relatively quick... TUT is great with injuries!!!
Great video, a lot of points were covered and the explanation was really thorough!
Great video with great content as always from Layne!!💪😎
I love what I’ve heard here. It’s what I have intuitively thought but had nothing to back it up with.
For non-compound lifts TuT helps me focus on the actual controlled contraction of the intended muscle group and created that muscle memory and connection.
Great video Layne!
Good man Mr Layne. Great content
Good info. Not sure why the nonstop cuts for the video though. It's like having an eye twitch without really having one.
Good stuff bro 💪🏽🙏🏽
TuT has been great with the gyms still being the way they are and stuck with little to no weight at home.
For me....best fitness content on CZcams along side athlelean X. This guys subscribers should be in the millions for sure. Hope that you achieve that bro for your honesty and great content 💪
There’s more than one way to swole a cat. 😂😂🐱💪
Great and clear content as always Lane! Really enjoyed it. I have a specific question tho: is it possible to re-gain muscle from muscle memory (after a couple months off), while on a cutting diet?
Love this!!
Come to think of it, it kinda makes sence of you do the math 😅 amazing info as always 🤙🏼
Another helpful and science backed video. Thank You Layne
Great , please more videos about training :D
Love it!
Really wish you would have mentioned/clarified that you still to effective control reps through the eccentric, maintain good form through, etc on top of load or TUT.
Over the years, almost two decades now, I found that focusing on increasing load over time gives much better results than focusing on lifting to failure or TUT or total volume. Whenever I focused on anything else, lowering the load, even a little bit, I was seeing drops in strength and muscle mass. Just my personal experience.
Hey doctor ,i have very hard problem with decide my post workout meal cus i train late at night and is my last meal im trying to get lean and ripped im around 12-10 % body fat and 164? Lbs 5.5 hight pls if u can give me an advice about that
Like saying running uphill makes you fitter....training hard is training hard
Could I get the cite for this research paper? I would like to read it. Thank you.
I have been looking at the research and yes it aligns with this but is it missing something?
I think so.
It’s not ‘technique’.
It’s not light versus heavy as these are relative.
It’s following a natural pathway of movement.
Take a lat pull down. Am I pulling the weight or using the weight to add additional stress to the lats?
Or the tricep push down. Try thinking of this as the tricep pulling the arm at the elbow back towards the body not pushing a rope or bar. The rope/bar then becomes an extension of the arm, adding load and tension. Doing these excercises correctly means using light weights because otherwise the body will recruit other muscles to help out. So yes, you get a bonus workout for your delts but at the expense of your triceps.
We are getting things wrong because we are still focusing on the excercise and not on what the actual target muscle or muscle groups do to make that movement possible.
If I think of a squat in terms of lowering a w weight on my back and lifting it back up, I can do that but where are those quads at when I look in the mirror?
If instead I focus on my whole skeleton from the feet upwards, I can then appreciate what is actually going on from a muscular point of view.
So as I lower, I control the weight, gripping the floor with my feet. I pause then focus on my quads lifting me up, not driving the weight up!
This is transformative people.
The studies have missed this. Good form and weight load is the focus. Could form is just the ‘correct way’ to move a weight but if it doesn’t follow a natural pathway then it is just an exercise. Take the dumbell fry. This is an arm bar! But a cable cross over mimics a natural movement without the stress.
It’s taken me over 35 years to fully appreciate this. I’m always reading and experimenting but I’m seeing great results now that I never saw before.
Injury prevention is a good reason
This video will be archived
Do you have a video on gaining muscle after age 50?
Time under tension to remove last part of letting your dumbbells fall for exercises like shoulders fly works great for me personally... Never used less weight and had bigger shoulders 😎 plus as a style of training with bends when muscles are fully contract it can work... Still in isolation didn't do proper gym session in 6 months and still looking great
What is needed is the outcome in terms of actual muscle size, not the proxies such as lactate...
Yessss
TUT is good for band resistance training
I think the slow eccentric is good for tendons as well if I'm not mistaken.
Do you think TUT can be used as a valuable tool in case of beginners training (or wherever the lack of thecnique doesn't justify the use of higher loads) ?
even if theyre both similar as far as hypertrophy goes, wouldnt the slower reps be better as far as injury prevention? if so, wouldnt that be the superior method?
You are correct. And slow reps have been proven to be just as effective, if not more effective than faster reps, if controlled for TUL, and assuming the sets are taken to failure (and assuming the volume and frequency don’t exceed what you can recover from and adapt to).
Only if there is reliable data showing that normally-paced reps cause more injuries.
@@Tablespoonmischief type in “ proven way to build muscle faster” by athean x. You sir have no idea what your talking about I’ve read your rambling in another post here aswell that was also uninformed. Faster reps are lroven to promote more muscle
Muscles do not know what reps are
Facts!
TUT is not cumulative and has not much to do with (super) slow motions, you just keep tension on the muscle over the whole rep-range avoiding momentum and locking out for the whole set
That is NOT time under tension. What you’re describing is what you would call “continuous muscular loading” where the slow order motor units are not allowed to recover, this recruiting the higher order units (Hennemans size principle of motor unit recruitment). Time under tension is simply the TIME you spend loading the muscles. It’s a measurement. That’s all. It is typically only utilized when performing cadence controlled, single sets to failure.
it's good training for older people tut i mean.
SST training ie Patrick Tuor. Clicks all the boxes.
I understand the point but the guy banging out curls as fast as he can close to failure or not can’t be as productive as controlled reps just due to muscle to mind connection alone.
That or the muscle's not even doing the work. Most of the people I see training calves do raises like it's a race without appreciating that they're really just bouncing off their achilles tendon
While I agree in sentiment, try doing feeder work and see if you don’t experience not only a sick pump but some intense mind-muscle connection.
I do the 30/30/30 or 20/20/20 30 seconds or 20 seconds time under load i get a great workout and faster gains in less time in the gym.
One of it's most obvious flaws is how to actually train TUT in practise. If I'm doing a set of squats to failure I have a hard enough time splitting my focus between counting reps and not dying. There's not a cat in hells chance I'll also consistently manage to count to exactly 6 seconds on every rep.
Not every set has to be tempo squats
Yeah TUT "works", but in practice it's probably the worst route to go down if you're serious about training (trying to progressively overload). It's fine for keeping it interesting for gym noobs or people scared of lifting heavy I guess.
Ken, FWIW, Superslow used 20 second rep's (10 second positives and 10 second negatives) which are much easier to watch on a clock or stopwatch. I trained myself that way for over 15 years and only occasionally lost track of my rep's due to being too wiped out recall what I just did.
@@paulthomas5901 sure you did buddy lol, did you attach a stopwatch to your bench press bar or the ceiling and just stare at it the whole set? Sounds very realistic and practical.
@@WhopperCheeseDota, I just picked up two cheapo analog clocks at Walmart and put them on opposite walls of the room at home (or the garage for a while) where I trained. I would get into position and watch the seconds hand on the clock and do my best to start a set at the top of the minute. If I had to lay down to bench press or some other exercise where I couldn't stare straight ahead at the clock and time every rep during the exercise I'd just pick my head up to see when to start and then check the time again when I was done and divide the time by 20 for my number of rep's if I lost count.
How about time under tension using normal rep speed and not completely locking out for a couple sets? I do this on the hack Squat and have seen great results. I still do my regular full range sets as well don't worry lol
I have done this on squats as well and it was intense! Like 4 pump reps going all the way down and up about 80% of the way then locking out the 5th rep.
Bryce, the problem with faster rep's is that increasing speed means using momentum and merely throwing the weight, rather than properly loading down the muscle with slower, deliberate movement. The faster you go the less actual "tension" in the muscle. And unless we utilize a plan intending for failure to happen within a specific window of time (say 1 - 2 minutes) as the ultimate finishing point for a set then we don't know if we're even using a "meaningful load" (as described by Doug McGuff over 20 years ago). All this and more is why these studies are meaningless and why "Superslow" shouldn't even be mentioned in the same breath. Superslow always required reaching failure within a given window of time while using rep's that were 10 seconds on the positive and 10 seconds on the negative. And the goal of Superslow was to produce far more than just muscular hypertrophy. It was a prescription for general exercise (as defined by Ken Hutchins).
@@paulthomas5901 for sure slow reps are awesome. I'm not trying to say slow reps don't work. And I guess when I said fast I meant just faster than super slow. Normal rep speed with tension through multiple reps is what I meant.
@@BParker55, now I think I understand what you're getting at. It sounds reminiscent of Power Factor Training, using partial rep's, keeping a particular window of time, maybe? Anyhow, the difficulty with the "time under tension" terminology in the way most people use it is that without a truly defined endpoint (where 100 effort equals failure) then we have no way to work backward to determine whether we ever loaded the muscles with proper "tension". It's just our percieved difficulty which is pretty loosey-goosey. And I'm probably doing a terrible job of articulating what I'm getting at. I guess I'm just coming at the terminology from this historical perspective, "Time Under Load" was a phrase used by Doug McGuff MD back in the late 90s within the context of Superslow research. The training client only experienced the proper amount of tension if it was a load that caused failure within a specified window of time while using the 10/10 rep speed. It appeared to be coopted by others later and turned into "T.U.T." which doesn't prescribe rep speed nor taking it to failure so "tension" became an arbitrary or meaningless extra word. Anyhow, I'm not being a CZcams troll nor talking smack to you, just trying to clarify some of the terms and definitions where this stuff came from because the waters have become pretty muddy with personal trainers trying to invent novelty terms over the last 30 years since Superslow was first introduced. Circling back to your original question, have you found a particular time that produced a gnarly pump with just a regular rep speed instead of counting reps. Have you tried using a slightly lighter weight that allows you to just do higher rep's but still not going all the way to failure?
@@paulthomas5901 oh I definitely do this as a "drop set" after my working sets. Usually around 80% of my 6 rep max. If I had to put a time to it I'd say I do 20-30 seconds of my "tension reps" with a 5 second rest at lockout. I do that three times as a full set and then I do it again. So that process twice. It is complete and utter leg murder. The pump from this is pure insanity!
@@BParker55, very interesting. I always found pumps to be kind of elusive from Superslow workouts but much more predictable with the higher volume and slightly faster rep's I've used in the last two years. The downside is that I don't think I get the same overall metabolic conditioning that I had been getting with Superslow. 🤷♂️
Please i want to know haw to plan a cut from 100kg to 85 kg with building muscle and i m a beginner i haven't trained in 2 years
dude whatever you will do will work, if you havent trained in two yrs you will be able to gain muscle while loosing weight. Easiest way i think, is low daily training volume but high frequency..it works well when on lower calories for building muscle.
Vertical diet, eat 300 to 500 calories below maintenance cutting weight very slowly
@@tuckstar Vertical diet isn't necessary at all. Just get enough protein, eat below maintenance as you said and then do whatever diet one prefers.
@@CrappyBaraLugnt I never said it was necessary but its one of the optimal ways to lose fat and gain (or at least hold onto) lean mass ... which the guy asked about
Having used 20 second Superslow rep's (10 seconds up then 10 seconds down) for the last 20 years I don't think it's superior for muscular hypertrophy alone but it is superior for its intended purpose of general "exercise", as defined by Ken Hutchins. Hutchins believes exercise must contribute to all six of the following or it does not qualify as such and is merely a recreational activity: 1- Muscular Size, Strength & Endurance; 2- Bone Strength; 3- Cardiovascular Efficiency; 4-Enhanced Flexibility; 5- A Contribution to Body Leanness; 6- Increased Resistance to Injury. I have seen faster muscle gains in myself when using methods other than Superslow but I don't believe those methods produced the same results as Superslow for numbers 3 through 6 on the previous list.
Tut doesnt define volume, intensity and its not trackable at all
TUT is far more accurate in terms of tracking progress over time. Problem is that you’re listening to a video by a guy who doesn’t understand he concept at all.
There is no “VS”. You increase your weight as you grow stronger while taking about 4 seconds to do a rep. Start out with a weight that you can complete 8-10 slow and controlled reps. Everybody is different but this has worked for me lifting for 30+ years.
He’s said it himself slow is less chance of injury and tension on the muscle creates constant tension it’s a no brainier you do 12 sets of chest and get barley any tension and at a faster rep speed with greater chance of injury and that takes 1 hour plus , just experiment yaself keep the weight on you slow control and I can guarantee you will be doing 60% less weight but the effects will be much greater also rest is just as important you do not need to speed 2//3 hours 6 days a week it’s a negative for the body eventually injury will happen and may even be permanent
"swole a cat"
righto
10 bucks?!?! That’s a lot here in Brazil
👍
King TUT was killed as a teenager.. lol
I understand TUT as the maximum time while the load being ABOVE the threshold to activate your fast twitch muscle fibres. Whether fast or slow twitch muscle fibres are activated is decided automatically and almost instantly by your central nervous system in response to the perceived exertion.
Otherwise lets say you deliberately slow the rep down and having to take an extra light weight to do it. You can go on till the sun goes down. You will build nothing. Marathon runners have the highest TUT .. they are skin and bones. Sprinters on the otherhand are built up
Well, basically quality (30-40 sec under tension, fast positive, slow/controlled negative, good form, until failure) or just make 10 reps and done, doesn’t matter how.
@@gustavpropovski9932 I disagree. If you can manage the weight for a whole 40 seconds its too light for you, which means it wont activate those fast twitch fibres. Remember slow twitch doesnt really count in the size game. Id say somewhere in the region of 10-20. Watch any professional bodybuilder and you will see they dont train that way or do slow negatives. Also consider total time under tension for whole workout. You can get "relevant" fast twitch time under tension by doing many more sets but keeping them short-ish in in the 10-20 second range
dude dude what matters is to go failure. If i reach 40 sec with the exercise, I’ll increase the weight until i can’t reach 40 sec. tryna keep it between 30-40. But we are bodybuilders, we want to make gains. And getting stronger doesnt mean you getting bigger. Just like big muscles doesn’t mean huge strength. Controlling the weight for 30-40 sec, sometimes is harder than do 2-3 reps. And i don’t really want to get injured. When i was doing heavy deadlift 4-5 reps i could feel it bad. Or even squat. Even tho i warm up with 3-4 sets everytime before and building up after the weight till it gets heavy enough for that 4-5 reps. Basically 6-7 warm up sets. But i don’t count those as proper sets.
dude dude and those motivation videos are for motivation. Of course they will put a lot of plates on the bar, and struggle to do the exercise with bad form. Because the people will aah, that looks good and strong. And doesnt look boring. But in reality, if you see like greg douchette videos or joe linder or whoever they’ll explain and show you how to do it. And you can see they are controlling the movements and they are not doing it with heavy reps. And i can tell, even most of the bodybuilders got injured many times.
@@gustavpropovski9932 czcams.com/video/XPEx8ftdiPQ/video.html&ab_channel=DexterJackson this is an example of what im talking about from 3:42 to 3:55 thats a hypertropy set right there 13 seconds time under tension. Dexter is one of the most durable bodybuilders. Sure everyone can get injured time to time but he has lasted the longest out of all of them
I'm cat (in Brazil that is a slang for "hansome") but I want to be a swole cat!
Layne is a smart guy and a good scientist. I’m surprised on how little he knows about time under tension.
Because it's bullshit...
Ryan Ford Time under tension is not a “style of training”. It is a way to measure volume. It is also a way to measure the amount of inroad over time.
@@Tablespoonmischief It's not an effective way to measure volume because it is difficult to determine what type of tension is being measured. Also, the tension curve through the range of motion is not linear. Simply supplying more 'time' under tension through most of the movement is ineffective and is not a helpful reference mark, and, in most cases, is inferior to absolute tension = i.e true signal for growth. If time under tension was the key training principle, then endurance athletes would have enormous levels of hypertrophy.
ABSOLUTE VOLUME is easier to objectively measure (sets x reps). Have a look at renaissance periodization to get a better understanding of contemporary sports science.
Ryan Ford Sorry but you pretty much got all that wrong. If you haven’t read Ken Hutchins work, you don’t know what you’re talking about. You’re bringing up resistance curves, when that has nothing to do with time under tension. TUT is a better way to measure progress over time, when performing cadence controlled repetitions. You’re stuck in conventional bodybuilder traditions and are not able to think scientifically about what we’re trying to do with the exercise.
Ryan Ford Periodization is also not necessary in exercise. It was developed for athletes as a way to peek for a competitive, skill based sport. And it has not place in general exercise philosophy. What the body needs is recovery, not constantly switching things up all the time.
When I think TUT I think total time of the set. Picking the weight so that I fail after about 40 seconds, and don't bother to count reps
Why bring up the study if you don't present the findings?! What were the results of the study? Did the load with slow tempo result in the same hypertrophy as the other 2 protocols?
Layne clearly doesn’t understand time under tension or the SuperSlow style of training. Rep speed makes a HUGE difference in time under tension where slower cadences allow for much longer duration sets. What might make a big difference is the ideal TUT range. This differs between individuals.
im here and theres only 1 view wow
its the same shit, greater load means greater tension
GOD Loved you enough too send His Son JESUS for you and if you will believe in Him and at baptized in THE NAME OF THE FATHER, THE SON and THE HOLY SPIRIT and turn from your sins you will be
I prefer the other guy on this show, the one with glasses, he seems more knowledgeable than this jock here.
Layne is once again confusing sport specific training for sports like weightlifting and power lifting, with “resistance exercise”. There is a big difference. Layne is too wrapped up in conventional weightlifting and bodybuilding traditions to think about resistance-based exercise from a scientific perspective. Unless you’re a competitive power lifter, most of his advice is pretty much useless at best, dangerous at worst.
🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣
biolayne You’ve proven your ignorance with this video, where you don’t understand “time under tension” is not a “style of training”. It is the proper measurement of volume. Volume has nothing to do with sets and reps. That is the case in weightlifting and powerlifting, where practicing the “skill” of a competitive lifting and “displaying” strength is the objective. In weightlifting and powerlifting the line between skill acquisition and strength training is indeed blurry. In resistance exercise, the amount of weight you are lifting is the measurement, not the goal, as in a competitive lift.
biolayne If exercise volume was really the most important factor, as some people claim, you would see a significant difference in strength and size gains between groups performing single and multiple sets. However, this is not the case. The majority of research shows it makes little difference whether you perform one set or many. It does, however, show that your intensity of effort (how hard you are working relative to your ability) makes a difference. If you do not train with a high intensity of effort no amount of exercise will stimulate significant improvements in muscular strength and size. If you do train with a high intensity of effort the amount of exercise you perform must be limited to avoid overtraining. The higher your intensity of effort the less work you can perform, the less you need to perform.
For a while I was stagnated in my progress. I did try a higher volume approach (following Brad Schoenfelds recommendations) for about 4 months and saw little to no change. In fact, I was getting weaker. I am now on a cycle along the lines of what Mike Mentzer suggested, which calls for rotating the body in thirds once a week. I will perform two cycles of that, and then I return to a workout in which I split the body in half, working half the muscles with three exercises in one workout and the other half with three exercises the next. So, I’ll do a three-way split for two cycles, followed by one cycle of the two half body workouts, and then return to the three-way split routine again.
I have not witnessed any decompensation as a result of spreading the workouts for each body part out to once every 21 days. If anything, every muscle group has grown bigger, stronger, and fuller. At the end of one work out, when I see with my performance was, I project with the wait will be the next time that particular work out comes up in my cycle. Since I’ve been doing this rotation, whenever that next workout comes up, I plug-in that weight that I projected from my last workout, and every time-without fail-it’s too light.
WOW! CZcams videos! The pinnacle of scientific evidence 🤣🤣🤣🤣
biolayne I took those down because I figured you wouldn’t watch them anyway. I used to really respect your work, but your arrogance really is something else. A scientist is supposed to follow the evidence. Not blindly follow traditions. There’s been no study that has shown doing higher volume programs is superior to single set training. Even Brad Schoenfelds study only showed a 3% improvement on the single set group (and this was with subjects likely performing crappy sets with poor form).
Here’s the video - Why Multiple Sets are Stupid and Why People Perform Them! czcams.com/video/WlPZy9O2yNA/video.html