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What is Time Under Tension in Calisthenics?
Time under tension (TUT) refers to the total duration muscles are working during an exercise set. While traditional calisthenics training focuses primarily on reps, TUT emphasises the quality and how long a muscle is engaged.
For example, instead of doing a quick push up, you might:
- Take 4 seconds to lower your body
- Hold for 1 second at the bottom
- Push up for 2 seconds
- Pause for 0 second at the top
This creates 7 seconds of tension per repetition which dramatically increasing muscle stimulation compared to doing a quick push up. I’ve found utilising an increased time under tension can help break through plateaus by hitting the muscle in a new way it isn’t used to.
The Science Behind Muscle Growth With Time Under Tension
Time under tension works by triggering three primary muscle growth mechanisms:
- Mechanical tension: Physical force exerted on muscle fibers
- Metabolic stress: Buildup of metabolites like lactate
- Muscle damage: Microscopic tears that repair stronger
This study from The Journal of Physiology showed that increasing time under tension increases the rate of muscle protein synthesis.
As noted in our ultimate guide to building muscle with calisthenics, manipulating tension is crucial for continued progress when training with just bodyweight.
Optimal Time Under Tension Ranges for Muscle Building
Different TUT durations produce specific training affects:
| Total Set Duration | Primary Training Effect |
|---|---|
| 20-30 seconds | Strength development |
| 30-40 seconds | Hypertrophy (muscle growth) |
| 40-60 seconds | Strength-endurance |
| 60-90+ seconds | Muscular endurance |
For maximum muscle growth, aim for 30-40 seconds of total tension per set. This typically means 8-12 repetitions with a controlled tempo.
Top Time Under Tension Exercises for Calisthenics Muscle Growth
Push-Up Variations
- Tempo Push-ups: Use a 4-2-1-0 tempo (4s down, 2s hold, 1s up, no pause)
- Deficit Push-ups: Perform on parallettes for increased range of motion
For more chest focused options, explore our bodyweight exercises for a bigger chest.
Pull-Up Techniques
- Slow Eccentric Pull-ups: Take 5-8 seconds to lower yourself
- Chin-up Holds: Hold at 90-degree elbow flexion for 3-5 seconds during each rep
Improve your pulling strength with our guide on how to improve your pull-ups.
Lower Body Exercises
- Pistol Squat Negatives: Take 5 seconds to lower into position
- Bulgarian Split Squat Iso-Holds: Hold the bottom position for 3-5 seconds
For more leg options, check our bodyweight alternatives to barbell squats.
Core Training
- L-sit Progressions: Work up to 20-30 second holds
- Dragon Flag Negatives: Take 5-8 seconds to lower your body
Advanced trainees should review our dragon flags tutorial.
How to Implement TUT in Your Routine
Sample Time Under Tension Workout
Upper Body Push:
- Tempo Push-ups: 4 sets × 8-10 reps (4-1-2-0 tempo)
- Pike Push-ups: 3 sets × 8 reps (3-2-1-0 tempo)
- Tricep Dips: 3 sets × 10 reps (2-1-2-0 tempo)
Upper Body Pull:
- Pull-ups with 5-second negatives: 4 sets × 6-8 reps
- Inverted Rows: 3 sets × 10-12 reps (2-1-3-0 tempo)
- Scapular Pull-ups: 3 sets × 12-15 reps with 2-second holds
Lower Body:
- Slow Eccentric Pistol Squat Progressions: 4 sets × 6-8 per leg (5-1-2-0 tempo)
- Bulgarian Split Squats: 3 sets × 10-12 per leg (3-2-1-0 tempo)
- Hamstring Slides: 3 sets × 12-15 reps (2-0-2-1 tempo)
Understanding Tempo Notation
Tempo is written as a four digit code:
- First digit: Eccentric, the lowering phase
- Second digit: Bottom position hold
- Third digit: Concentric or the raising phase
- Fourth digit: Top position hold
Example: 3-1-1-0 means 3s down, 1s pause at bottom, 1s up, no pause at top.
Common TUT Mistakes to Avoid
- Sacrificing form for time: Maintain proper technique
- Inconsistent tempo: You can use a metronome app to help keep your timing consistent
- Neglecting progression: Continue to increase difficulty over time
- Overtraining: TUT is intense—ensure adequate recovery
For progression strategies, read when to progress in calisthenics.
Frequently Asked Questions
Can beginners use time under tension techniques?
Yes, beginners can benefit from TUT, but should start with moderate tempos (2-1-2-0) to develop proper form before attempting more challenging protocols.
How often should I incorporate TUT training?
I would recommend always train with a controlled tempo, however use TUT training to help break through plateaus or if you feel you want to mix up the workout with something new. To break through plateaus, I’d suggest just 1-2 weeks with 1-2 TUT-focused sessions per week.
Will TUT help me break through plateaus?
Absolutely! TUT is one of the most effective methods for overcoming plateaus in calisthenics, as detailed in our guide on breaking calisthenics plateaus.
Can TUT replace weighted calisthenics?
For intermediate trainees, TUT can temporarily replace the need for weighted exercises. Advanced athletes may benefit from combining both approaches.
How do I know if I’m using the right tempo?
The right tempo should make the last 2-3 reps of a set challenging but achievable with proper form. If you can easily complete all reps, increase the TUT.
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Founder of www.calisthenics-101.co.uk. Training calisthenics since 2012.
Currently working on: 30 second one-arm handstand, muscle-up 360, straddle planche.