Prescribing a specific number of repetitions is not always ideal in strength training. Sometimes, regulating time under tension (TUT) is a better approach than simply counting reps. One example we looked at a few weeks ago was the wrist roller exercise.
When Time Under Tension Works Best
Certain exercises make it difficult to count reps accurately, making TUT a better choice. Two examples include:
- Prone Lateral Ball Rolls – Watch here: YouTube Link
- Lower Russian Twists (a.k.a. “Windshield Wipers”) – Watch here: YouTube Link
In these movements, trainees often complete multiple reps before even registering a count. Instead of prescribing a set number of reps, assigning a time (e.g., 30 seconds) ensures proper execution and control.
The Power of Autoregulation
Taking this concept further, you can use autoregulation, a method where you monitor the duration of a set and terminate the exercise once performance drops below a predetermined level.
The drop-off rate will vary depending on your training goal:
- Maximum Strength
- Power
- Hypertrophy
I cover this topic in more detail on pages 52-53 of The Elite Trainer.
The Elite Trainer: Strength Training for the Serious Professional
The Elite Trainer is a detailed strength training and program design resource for personal trainers, strength coaches, and serious lifters. Covering training variables, periodization, advanced methods, and ready-to-use programs, this book is a practical reference for anyone serious about strength training.
The Ultimate Forearm Blueprint: Wrist Curls, Wrist Rollers & Grip Strength
Most lifters train their forearms as an afterthought. This complete guide covers wrist curls, reverse wrist curls, wrist rollers, radial and ulnar deviation, pronation, supination, The Formulator, and a 10-phase plan for building stronger wrists, bigger forearms, and a better grip.
The Ultimate Pull-Up Blueprint
Pull-ups are the deadlift of the upper body—but most lifters never program them with the same attention they give their major lifts. Learn how to master proper technique, progress from zero reps to weighted pull-ups, periodize your grip, protect your joints and use Swissies-SP handles to expand your training options.
Periodization vs. Programming: Are Researchers Testing the Right Thing?
Discover why many resistance training studies may not actually be testing periodization. Learn the difference between programming and periodization.
follow
Error: No feed with the ID 2 found.
Please go to the Instagram Feed settings page to create a feed.