Time under tension is a concept used in exercise physiology that refers to the total amount of time a muscle is under load during a set of exercise. It is used to control the tempo/speed at which you perform a set of repetitions and increase the time your muscles spend working against the load provided to stimulate greater muscle growth.
It is calculated by multiplying the # of reps by the amount of time it takes to complete a rep. (Example: 8reps x 3sec = 24seconds)
To program Tempo to utilize time under tension, it would be written out as @X-X-X-X (Example: @3-1-1-0
The first number represents the eccentric phase, the second number represents the isometric phase at the bottom of the lift, the third number represents the concentric phase which is the actually lifting portion of the exercise, and the fourth number is the pause before the start of the nest repetition.
Give time under tension a try in your training program to see how it can help with muscle growth!
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