⭕️Time Under Tension (TUT), Tempo and actively slowing reps for Hypertrophy⭕️ ⁣⁣

⭕️Time Under Tension (TUT), Tempo and actively slowing reps for Hypertrophy⭕️ ⁣⁣

You may often hear discussions about “slow reps” in the context of hypertrophy, but it’s crucial to differentiate between two types of slow repetitions. The first are those that are slow because they are being actively controlled, and the second are those that are slow because they cannot move any faster, which we can call unconditionally slow.

Misconceptions are abundant when it comes to Time Under Tension, rep “Tempo,” and their correlation with Hypertrophy. This confusion is mainly due to the widespread belief that by merely slowing down reps and increasing the duration of muscular contraction, one can achieve a greater degree of hypertrophy. It’s true that this notion holds some merit, but it doesn’t paint the whole picture and can be considered a partial truth at best.

The question arises: why is this belief not entirely accurate? The answer lies in the importance of tension. Tension plays a significant role in muscle growth, but its impact is most pronounced for repetitions that approach the end of the set—those that are close to the point of failure. It’s at this stage that muscles are truly challenged, and the body is forced to adapt and grow in response.

In this post, I delve deeper into this topic by analyzing the available research on the matter. My goal is to elucidate the relationship between rep speed, tension, and hypertrophy, dispelling misconceptions and providing you with a more accurate understanding of how these factors interact. By considering the nuances in this complex relationship, you can optimize your training for more effective muscle growth and long-term progress.