Is there anything better than hitting a new PR or seeing your body change after consistently lifting weights? After months of hard work, you’re seeing progress in the mirror, and it inspires you to keep coming back. Most lifters are looking for any strategy or technique to help make their workouts more efficient and effective. One overlooked technique is increased time under tension. Here’s what you should know about this weightlifting technique before your next workout at one of the best gyms in Victorville.
What Is Time Under Tension?
Time under tension is essentially the amount of time your muscles are working against the resistance of the weights. While lifting and lowering weights in a quick yet controlled manner is fine, many experienced lifters have found increasing this time under tension can result in huge gains. This is typically done by lengthening the phases of the movement and slowing down movements to optimize endurance, growth, and overall strength. Doing this can help you break through training plateaus thanks to contracting your muscles for longer and can also enhance the coveted mind-muscle connection. If you like lifting weights at one of the best gyms Antioch offers and want to maximize every single set, you should try increasing your time under tension.
Hold Reps at Both Ends of the Movement
An easy way to add more time under tension when you are at one of your favorite gyms in Brentwood is to pause at the top and bottom of a movement. This engages a lengthening movement for muscle pumps, getting a good squeeze through the muscle. However, be careful not to pause for too long, as this can overload your muscles and could cause pain or injury. You want just enough of a pause to get the squeeze and pump without letting your muscle rest.
Change Up Your Tempo
You can play around with various parts of time under tension by changing the tempo of your rep. Faster reps mean time under tension fades slightly quicker, but you can also put more stress and tension on your muscles. Meanwhile, slower reps help enhance your growth as you focus on really straining the fibers in each muscle. Remember to add the pause at the top and bottom of a rep while changing your tempo. If you’re used to lifting weights as quickly as you can, try slowing down and really turning up the burn.
The Best Exercises for Increased Time Under Tension
You can increase the time under tension for nearly any exercise, but some exercises lend themselves to this strategy better than others. Pushups are a great place to start if you are experimenting with time under tension. It’s low-risk and uses your body weight, so you don’t have to worry about controlling a heavy barbell. The hamstring curl is a great isolation exercise to help with time under tension where you have maximum control. Tricep extensions allow you to feel in control of time under tension both as you pull down and return to the top. Slow the tempo and add a slight pause at either end. This will work wonders, adding plenty of time under tension, and you’ll really feel the burn after the workout.
About In-Shape Health Clubs
It’s time to kick things into gear with In-Shape Health Clubs. Whether you swim laps at the pool, join a Les Mills BODYCOMBAT™ studio fitness class, or hit a new PR in the weight room, In-Shape is here to support your fitness goals with premium locations across California. The state-of-the-art gyms in Bakersfield, Brentwood, Salinas, and other cities offer something for everyone and are perfect for families. From the Kid Zone to Silver Sneakers® classes and everything in-between, In-Shape provides endless opportunities for motivation and inspiration. If you’re ready to take your fitness routine to the next level and achieve your goals, become an In-Shape member today.
Start experimenting with increased time under tension and join In-Shape today at https://www.inshape.com/
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