HYeah you worked your butt in the gym but didn’t achieve the results you hope for? It could come down to your method. What if, instead of worrying about the number of reps, the muscles were working for the number of seconds?
This change is in focus on what some teachers call fitness as the next frontier.
The concept is referred to as time under intention, or TUT to short. Sebastien Lagree, creator of the Lagree Method (which he calls mega-megaformer workouts) is a huge supporter of the concept. “TUT muscle is working the length of time during the exercise set,” he explains. Instead of counting reps – which Lagree says is “really useless” because of so many variables in your own speed and activity day by day, rep-to-rep is “time for muscle contraction, and it becomes a new measure of gain.”
Rob Darnbrough, Smart Become’s collaborator with Method, agrees wholeheartedly. “Time tension is when the muscle is fully under attack by every movement.”
This works both at concentric times — when the muscle shortens — and eccentric time — when the muscle stretches. (Think about the peaked hitch: When you bring up and down in weight, the contraction is concentric; when you lower the weight downward, the contraction is eccentric.) The goal of both of these is to increase the amount, so that the tension will be enough for fatigue. muscle.
“If you close your joints or divide your exercise time for a specified period of time, or your head, don’t use your time as a tension system,” says Heather Perren, senior teacher at Lagree and educator at Lagreeing. Home. Time under tension is exactly what the name implies: you keep the muscles under tension for the entire duration. No one breaks!”
Benefits of time under competition
Efficacy is really the name of the game here. In theory, the concept drops into “waste time” in workouts. (We argue that the mental health and recovery benefits of time in a workout are not necessarily ” wastedbut for the sake of the minimum we will take the maximum output.
“Virtue training comes down to three,” says Darnbrough. “Mechanical load, muscle damage, and metabolic stress.” Applying the required amount of time will increase the reliability of the product you receive from each of the factors.
“My body doesn’t care how many sets or reps you did,” Darnbrough continues. “It only really matters how long the muscle is under tension.”
Experts demonstrate the Lagree Method TUT forces your muscles to work harder, and therefore improve your muscular strength, endurance and growth. “It’s a great way to challenge your body by offering a high-intensity workout,” says Perren. “Because TUT doesn’t have time keeping reps, you can slow down your pace, which also makes your workout safer.”
Lagree himself added that the TUT “is the more straightforward method for counting corrective repetitions.” You can’t just speed your way through a challenge or a moment of abuse – when you can spend more time contracting a muscle, you really know it’s getting well.
How to apply the time to your workouts?
TUT can be used in any type of strength workout, including Pilates, Megaformers workouts, and classical weight lifting and strength training.
“In Pilates, that’s why we remind people of slow motion,” Adriana Vargas is a professional Pilates trainer and founder of Live+Love Pilates in La Jolla, California. “Not only does it allow you to move around in your form and breath, but also muscle bonding and tension. Levels of motion or control – with that particular resistance, is very important to allow you to engage and build up the long skinny muscle fibers that we perform in Pilates.”
Lagree says this concept has been part of his methodology for nearly 20 years. Her classes use a minimum of one minute for core and upper body exercises, and a minimum of two minutes for lower body exercises. “We never count repetition in general, we only keep track of time,” he said. “You can easily incorporate TUT into other forms of exercise by using a stopwatch for computing the default reps. Each time you are doing your movement, try to increase the set time so that it takes a little longer than the previous season.”
If you use hand weights, dumbbells, or a traditional gym machine, Darnbrough says TUT can be achieved by “slowing down motion” and essentially holding it down when you feel a little longer burning.
Are you looking for a leader to guide you? The best time for tension is between 90 seconds and two minutes for most exercises, says Darnbrough. “This will increase muscle damage and hypertrophy, strength and metabolic conditions.”
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