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.

$29.95

Shop now