Thank you @burnwithbilly
for this awesome breakdown of what I mean when I preach TIME UNDER TENSION to you in camp!! 👏🏻👏🏻 Miss you, #denverdoes
fam!! #burnnation #bleedblue #Repost @burnbootcampdenver
⏰ Time Under Tension
You hear us talk about this a lot on strength days and here’s why:
Time under tension is the time your muscle spends moving a load (med ball, dumbbell, yourself, etc) during a set. This includes time spent in the concentric (shortening - think pulling yourself up in a pull-up) phase, peak contraction phase, and eccentric (lengthening - think lowering down in a pull-up) phase. So if you complete 10 reps of an exercise and every rep takes you 3 seconds then your muscle spent 30 seconds under tension.
Now, if you were to perform the same 10 reps but this time spent 2 seconds lifting the weight (concentric phase), 1 second pausing at peak contraction, and 3 seconds lowering the weight (eccentric phase) then after the same 10 reps your muscles would have spent 60 seconds under tension.
Even though the exercise is the same, and you still did 10 reps, your muscle had to work twice as hard!
Your muscles aren’t that smart. They’re not keeping track of what dumbbell you’re lifting. They simply feel the load created by the weight and the mechanical tension that comes from contracting the muscle under that load. Therefore, to increase the work done by your muscles, you either increase the load (heavier weight) or increase the time the muscle is placed under tension.
This is SUPER important for you ladies wanting to have that lean, toned look. It’s not just what you’re lifting, but for how long.
#timeundertension #stronger #leanmuscle #toned #muscle #fitchicks #denverdoes