Use the time under tension technique (TUT) so you can get more out of your reps and grow your muscles by slowing down your reps to maximize the time your muscles spend under stress. Lagree didn’t hesitate to call the bench press the ideal exercise to start experimenting with time under tension. Material and methods: Twenty men (24.17 ± 4.69 years) were selected intentionally and properly. The second objective was to determine the effects of CAF supplementation on power (P) and movement velocity (V) during the bench press movement. The Time Under Tension for power training would be 5-10 seconds. JEPonline 2017;20(6):41-54. Time Under Tension, Muscular Activation, and Blood Lactate Responses to Perform 8, 10, and 12RM in the Bench Press Exercise. Time under tension (or TUT for short) is commonly used in strength and conditioning and bodybuilding. “Lower the weight fully down to your chest. Despite having an almost five-fold greater time under tension for the slow group, ... 55% 1RM), activation of the chest was reduced by up to 36% during the bench press when compared to lifting with a faster tempo and heavier weight (subjects instructed to lift as fast as possible with 85% 1RM). Essentially, it refers to how long a muscle is under strain during a set. Bench Press: Tempo 2:0:X = 3 seconds per rep x 3 reps = 9 seconds Time Under Tension (X = explosive) Strength. Strength training also demands high levels of energy output. This means increasing their time under tension (TUT)—the duration your muscles are contracting during a given set or workout. Study aim: To determine and compare the time under tension (TUT) required to perform 8, 10 and 12 repetition maximum (RM) loads in the bench press exercise. The main goal of this study was to assess the effects of caffeine supplementation on time under tension (TUT) and the number of performed repetitions (REP). 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