Time Under Tension & The Gymboss

One of the most overlooked variables in strength training is the amount of time the system is placed under stress in order to cause a desired adaptation.  One of the most common tools used to manipulate this variable in conventional training is tempo.  Basically, this is the time it takes to execute different portions of a repetition.  Generally, a repetition is broken down into the lowering phase (eccentric) and the overcoming phase (concentric).  Between each of these is a pause (or lack of pause depending on the tempo prescription).

Coaches often write out their tempo prescriptions something like this 4-0-1-0.  This would be a repetition that takes 4 counts on the lowering phase, no pause, 1 count on the overcoming phase and then again no pause before continuing into the lowering phase of the next repetition.

This definitely is a great way to control how much time you place the system under tension.  The above example would take about 5 seconds per repetition.  If you did ten reps you would be doing a set of approximately 50 seconds.  The problem is, most people grossly misjudge their counts.  I see this every day with my clients, and I've read about coaches like Mike Boyle who actually put this to the test by observing athletes lifting and comparing the counts to a metronome.

Controlling tempo is especially hard for beginners.  And since one of the main reasons for using tempo is to control time under tension (although there are other cool things you can do with it), I have taken to using timed sets with many of my clients instead of using tempo and reps.  So, for example, if I am targeting muscle growth (hypertrophy) I choose a weight that my client can handle for a 45 second set.  We keep an eye on the Rate of Perceived Effort and increase weight as perceived effort drops.  If I am more focused on another attribute, such as strength or endurance, I can decrease or increase the time of the set accordingly.

Here is a handy little table outlining the appropriate time under tension for various goals.
(pilfered from VancouverFitness.ca)

Workout Variables

Strength/Power

Hypertrophy

Endurance

Time Under Tension

4–30sec

30–60sec

60–100sec

The only tool you really need for this is a watch with a good chronometer function.  But I have come to rely on one of my newest toys, the Gymboss both in my own training and with many of my clients.  Although the process of setting the timers could be a bit more intuitive and simple, it is by far the best timer I have run across, especially at the price.  I really like that you can set two different timers, which also makes it easy to do interval training.

If you are looking for a new way of setting your training up, give Time Under Tension a try.  It is an extremely simple way of making sure you are using the right approach for your goals.

Comments

[Jeffry Larson]

I just got a Gymboss myself. I haven't used it much yet but I will soon as I start my next cycle. I'm very impressed with its capabilities.

[Damien]

Love the gymboss!!

I use it so much already I have already well beyond got my moneys worth.

TUT is something I have been using a lot lately, will have to play with longer durations for hypertrophy it seems...

[ClubPenguinCheats]

I have already well beyond got my moneys worth. TUT is something I have been using a lot lately, will have to play with longer durations for hypertrophy it seems...