Adding Muscle Bulk Through Boosting Time Under Tension


Time Under Tension pic

Time Under Tension

A resident of New Jersey, Andrew Horun is a graduate of Phillipsburg High School and excelled in wrestling as a student. An avid supporter of local sports teams, from the Brooklyn Nets to the New Jersey Devils, he has experience coaching wrestling as well. Fitness focused, Andrew Horun has trained regularly at MADE Strength & Conditioning for the past several years.

One key aim of many wrestlers is to add bulk and this begins with lifting heavier weights in a coordinated series of repetitions. A combination of exercises such as deadlift, bench, and squats helps gain muscle mass where it counts.

One aspect of this involves increasing time under tension (TUT), or the actual time spent with the muscles engaged weights and straining. Boosting TUT can be accomplished by reducing time spent resting and adding reps to the workout. In addition, the eccentric portion of lifts, when the muscles are being stretched, is emphasized. Instead of simply lowering the bench press bar, take as much as five seconds to slowly lower it and feel the burn.

Similarly, the isometric phase, when directionality is being shifted, can be extended by pausing the weight at the bottommost part of the lift, before exerting force upward. This pause ensures that target muscles receive the maximum burn and begin building new strength.