42 Proven Strategies to Maximize Muscle Gains and Burn Fat

Lisette Marie

19. Time Under Tension (TUT): Slow Down for More Gains

Focused Man Doing Exercise. Photo Credit: Envato @AnnaStills

TUT refers to the amount of time your muscles are under strain during a set. By slowing down the eccentric (lowering) phase or adding pauses, you increase muscle fiber activation and metabolic stress—two key drivers of hypertrophy. This technique also enhances mind-muscle connection and form, reducing the risk of injury while deepening muscle fatigue. TUT can be applied to any lift and is particularly useful during cutting phases when training volume is high and rest time is short.

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19. Time Under Tension (TUT): Slow Down for More Gains

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