In this article about training with time under tension: How many repetitions do you make? A question we often hear in the hallways of the gym. The number of repetitions is often linked to a specific training goal. But is this the right approach? In this article, we will tell you more about Time Under Tension and the number of repetitions you perform during a workout.
Training with time under tension explained
What is a repetition?
A repetition can be broken down into different components. The eccentric contraction means that the length of the muscle increases during the exercise. During the isometric contraction, the muscle length remains the same; this is the transition between the eccentric and concentric contraction or vice versa. The concentric contraction means that the length of the muscle decreases during the exercise. A repetition is completed when these components have been executed.
What is the tempo?
Additionally, the tempo of the exercise is important, or the speed at which you perform each part of the exercise. To give an example of how this works in practice, let's take the Bench Press. The tempo of the exercise is indicated as 4-1-1-1. The first number represents the eccentric part of the movement and is 4 seconds in this case. The second number represents the isometric contraction, and the third number represents the concentric contraction, both lasting 1 second. The last second indicates the final part of the exercise, where the arms are fully extended.
Time Under Tension and training systems
Now that we know what a repetition is and how the tempo is described, we can explain what Time Under Tension is. Time Under Tension comes from strength training and refers to the total time that the muscles are under tension, and based on this, it is determined which system you are training in. These are the different systems:
Time Under Tension and Reps
Endurance/hypertrophy 70-90 sec 20-30 reps
Hypertrophy/endurance 55-70 sec 15-20 reps
Hypertrophy 40-55 sec 8-15 reps
Hypertrophy/strength 30-40 sec 6-10 reps
Strength/hypertrophy 20-30 sec 5-8 reps
Strength 10-20 sec 2 – 5 reps
By multiplying the number of repetitions by the tempo, you get the result of Time Under Tension. The last number for the indication of the tempo is not included in the calculation.
Example: the number of repetitions is 10, tempo per repetition is 2-1-2-1. The Time Under Tension then becomes 5 x 10 = 50 seconds, thus you are engaged in hypertrophy training.
By applying Time Under Tension in your training, you can achieve your goals faster than if you only focus on the number of repetitions you make. Ultimately, it is about the total time your muscles are under tension, not how much weight you can push in the shortest time possible. At the same time, you have more control over the exercise when you focus on time under tension. This control helps you with preventing injuries.
If you want to know more about the different systems and how you can apply this in your training, please contact us!
Safely applying time under tension with a personal trainer
Are you not yet familiar with this training method? Then it might be wise to start with a personal trainer. They will guide you in everything related to exercising and a healthy lifestyle. This includes performing an exercise correctly. Does this sound good to you? Then come by, we are a personal trainer Haarlem. Our method is designed to help people of all levels train as efficiently as possible.
