While this may. A small 2016 study found that making the eccentric phase (lengthening) double the length of the concentric phase (shortening) can have positive results on muscle growth. Most TUT programs (this one included) focus on a slow lowering phase and a fast lifting phase. This points to the importance of working regularly with a professional as well as having clear, precise instructions to do the workout on your own. This includes the time spent in the concentric (shortening) phase, peak contraction phase, and eccentric (lengthening) phase. To incorporate TUT technique into your exercise program, slow it down. Try to maintain a steady tempo.. A typical tempo in seconds for each rep during a … Focus on timing your sets instead of simply doing lots of repetitions in a short time. Bigger, stronger muscles enhance muscular control, improve bone mineral density, and lower body fat percentage. There are lots of reasons to have an eye on the clock when you’re training. This 4-week program comprised entirely of supersets will turn your love handl... Gradually increase the stress on your body each week. Use a weight load that’s heavy enough to cause muscle fatigue. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. TUT can be achieved in two ways. Whether lying face-down or seated, you already feel all the isolated tension when doing a hamstring... Lat Pulldown. In those serious cases, treatment is needed to help clear up the infection. While you may be able to bench 225 for 10 reps normally, the longer lowering phase will make things much harder. And while it may take a workout or two to get used to using tempo, the benefits are worth it. Focus on spending more time doing the difficult part of an exercise, which is usually the lengthening or eccentric phase. The results of a 2019 study found that TUT has a negligible effect on resistance exercise training in increasing muscle size and strength. This helps to develop muscular control and correct posture while stabilizing your body in a way that prevents injuries. The second number refers to any pause at the bottom of the movement. Or you can make the eccentric phase double the length of the concentric phase. Over several weeks, you can increase the weight that you’re lifting or do more challenging exercises. How to Know Which One You Need, 12 Stretch and Strength Moves for Ankle Mobility, The 12 Best Nursery Gliders to Complete Your Baby’s Room, Providence Medicare Advantage: A Guide to Your 2021 Plan Options, Debra Sullivan, Ph.D., MSN, R.N., CNE, COI, What to Do If Your Baby Shows Signs of Pink Eye, What to Know If You’re Told Your Baby Needs Tongue-Tie Surgery. For this... Sets 5 & 6: 6 reps (same instructions as set 4) Timing your workouts and rest periods will make sure that you aren’t taking too long between sets; it will guarantee you finish your training with enough time to get to work; and it will even get you back on track when you are staring too long at the cute girl wearing yoga pants in the squat rack. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), The Skinny on Getting Lean: Low-Carb vs. Low-Fat, 10 Superfoods to Eat During Cold and Flu Season, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, Commitment to Ticket Holders Sends Olympia to Orlando, Gene Mozee: Bodybuilder, Editor, Photographer, Shawn Ray: A Pound-For-Pound All-Time Champion, Breathing Tips From Halle Berry's Trainer, Phil Heath Officially Started His Olympia Prep, Flex Lewis Took a Year Off Before — It Paid Off, Shaq Talks Mr. Olympia and Bodybuilding Motivation, The 50 Best Fitness Influencers on Instagram, perform an exercise for that amount of time without stopping, slow down the eccentric or lowering phase.