It is often tempting to try to work out as fast as possible. We want to get it over with and get on with the rest of our lives. I get it. But I would like to talk just a little bit about time under tension.
Time under tension is exactly what it sounds like: it is how long our muscles are working while we lift weights. The more time under tension, the more work we are doing and thus the more opportunity to get stronger. In other words, it is harder to hold a weight up longer, so it works better.
That’s the basic picture. Now let’s add a few details. Weight lifting has three phases, called the concentric contraction, the isometric contraction, and the eccentric contraction, or, in plainer language, the up, hold, and down parts. Increases in time under tension can happen in all three phases, depending on our goals.
Power lifting is all about being able to produce strength fast, so if that’s the goal, the concentric (or up) phase needs to be as fast as possible without sacrificing form. Building maximum strength responds better to a slower tempo, something like a four-beat lift, a two-beat hold, and a four beat lower. (Working that eccentric/down contraction is both really challenging and really good for building strength! Don’t let gravity be the boss!) Those of us who are working to build up our muscle endurance by doing lots and lots of reps might want to try a two-beat lift, a nearly-zero hold, and a two beat lower.
As always, it is worth experimenting to find our own best pattern.
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