Time under tension (TUT) refers to the amount of time a muscle is under strain during a set of weightlifting exercises. It is believed that longer TUT can lead to greater muscle growth (hypertrophy). The idea is that by keeping the muscle under tension for a longer period of time, you are exposing it to more damage, which in turn leads to a greater adaptive response (i.e. muscle growth) when the muscle is repaired and rebuilt.
Another benefit of increasing time under tension is the effect it has on the mind-muscle connection. A mind-muscle connection can be very difficult for some individuals to establish when they begin lifting but is essential to long-term growth. By slowing down a movement, an athlete can better focus on the specific muscle or muscle group that is intended to be put under strain by the movement. Being able to focus on the muscle allows for better control of the contraction of the target muscle, thus increasing the amount of desired damage.
Time under tension can also have an impact on the level of EPOC (excess post-exercise oxygen consumption) experienced after a workout. Generally, a longer time under tension has been shown to result in a greater EPOC effect, as the muscles are under strain for a longer period of time and therefore require more oxygen to recover. This can lead to an increased metabolic rate and calorie burn for a period of time after the workout.
In powerlifting, time under tension is not typically considered as important as other factors such as maximum strength and power. Powerlifting focuses on lifting the heaviest weight possible and generating as much force as possible in the shortest amount of time. So, the focus is on lifting heavy weights with a relatively fast movement, rather than keeping the muscle under tension for a longer period of time.
Powerlifters can still benefit from including some TUT work in their training programs, as it can help to improve muscle endurance and also increase muscle mass, which can help to improve overall strength and power.
If you would like to try a training program that puts an emphasis on TUT, we recommend the Body Split or Super Split. Both training blocks are full-body split hypertrophy programs that focus on single-joint movements rather than common compound movements.