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Time Under Tension For Glute Growth (Get Faster Gains)

Time Under Tension For Glute Growth

Last Updated on March 13, 2023 by Femniqe

It’s a game changer for glute growth.

Once you learn how to use the power of Time Under Tension in your glutes training, you’ll wish you had started using it earlier.

The way you train your glutes can make a huge difference. 

In a nutshell, TUT involves slowing down the movement of an exercise and keeping the muscle under tension for a longer period of time. (1

This approach can increase muscle fiber recruitment and promote hypertrophy, making it an effective tactic for building those glutes.

So, if you’re looking to take your glute gains to the next level, keep reading. 

In this guide, we’ll dive into what TUT is, how it works, and how you can use it to achieve the best possible results for your glutes.

What is Time Under Tension (TUT)

TUT refers to the amount of time a muscle is kept under tension during an exercise, and it’s typically measured in seconds. 

By slowing down the tempo of an exercise and keeping the muscle under tension for a longer period of time, we can create a greater stimulus for muscle growth.

In terms of glute training, by slowing down the movements of glute exercises like glute bridges, lunges, and hip thrusts, we can better target the glute muscles and avoid compensating with other muscles. 

This helps to create more tension and micro-tears in the glutes, which can lead to greater muscle growth over time.

Another thing is, TUT can also help us activate more muscle fibers in the glutes, leading to greater muscle recruitment and hypertrophy. 

This is because the slower tempo and increased time under tension can create more metabolic stress and cellular damage, which are both important signals for muscle growth.

Types of Time Under Tension Techniques for Glutes Growth

When it comes to TUT, there are three main types of muscle contractions: eccentric, concentric, and isometric. 

Each type of contraction targets the muscles in a slightly different way, and can be used to achieve different goals in glute training.

Eccentric contractions

This occurs when the muscle lengthens under tension, such as when lowering a weight or performing a negative rep. 

For example, a glute exercise that uses eccentric contractions is the Romanian deadlift, where you slowly lower the weight down to the ground, focusing on keeping tension in the glutes throughout the movement.

Concentric contractions 

On the other hand, this is when the muscle shortens under tension, such as when lifting a weight or performing the lifting portion of an exercise. 

For example, with the hip thrust where you drive your hips up towards the ceiling, squeezing your glutes at the top of the movement.

Isometric contractions 

This happens when the muscle is held under tension without changing length. 

This type of contraction is often associated with muscle endurance and stability. 

For example, the glute bridge hold, where you hold the top position of a glute bridge for a set amount of time, squeezing your glutes throughout the hold.

The thing is, once you understand TUT your glute training will never be the same. 

By using a slower tempo and keeping the muscle under tension for longer periods of time, we can create greater tension, muscle damage, and metabolic stress in the glutes, leading to greater booty growth over time.

Tips for Maximizing Time Under Tension in Glute Training

Now that we’ve covered the basics of TUT and how to apply it to our glute training, let’s look at some tips for maximizing its benefits.

Tip 1: Work on your mind-muscle connection

This is without a doubt, one of the most important factors in maximizing TUT is maintaining a strong mind-muscle connection. 

By focusing on contracting the glute muscles throughout the entire range of motion, rather than just going through the motions of the exercise. 

To do this, try visualizing the glutes contracting and squeezing as you perform each rep, and focus on keeping tension in the glutes throughout the exercise.

Tip 2: Stop racing through the exercises

In glute training, slow and steady wins the race.

As we’ve mentioned, slowing down the tempo of your exercises is key to maximizing TUT. 

But it’s important to not go too slow, as this can lead to improper form and increased risk of injury. 

Aim for a slow and controlled tempo, with a focus on the eccentric portion of the movement, to keep the glutes under tension for the recommended time.

Tip 3: Vary TUT and exercise selection

To prevent plateaus and continue making progress, it’s important to vary the TUT and exercise selection in your glute workouts. 

This can include increasing or decreasing the TUT, using different exercises, and changing the number of sets and reps. 

This will help keep your muscles guessing and ensure you continue to make gains in your glute training.

Tip 4: Use resistance bands

Resistance bands are a great tool for adding extra tension to your glute exercises and increasing TUT. 

By adding a resistance band to exercises like hip thrusts, modified squats and lunges, you can create more tension in the glutes and challenge your muscles in new ways.

Tip 5: Make sure your glutes are recovering

Finally, it’s important to prioritize recovery when using TUT in your glute training. 

TUT can be more taxing on the muscles than traditional training, so be sure to allow for adequate rest and recovery between workouts. 

This can include things like stretching, foam rolling, and getting enough sleep and proper nutrition.

By following these tips, you can maximize the benefits of TUT in your glute training and grow a bigger, rounder and firmer glutes in no time.

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