Increasing time under tension can help you improve stability, max out muscle building, and allow for safer lifting.
Comana points out that there’s a safety component to slowing down the eccentric phase of your lifts. He compares a decelerated lowering phase to a hydraulic hinge on a glass door that prevents it from slamming shut and shattering.
“Say you’ve just curled a dumbbell to your shoulder and now you’re going to release the dumbbell and lower it. If you just give in to gravity, it’s going to accelerate, and next thing you know you’ve got a hyperextended elbow,” he says.
If you’re looking to build muscle, Comana recommends spending a little more time in the eccentric phase. “Generally, we use four seconds,” Comana says, with a one-second concentric phase, noting that this is a broad recommendation, not a hard-and-fast rule.is your focus, and you’re moving a really heavy load, the eccentric phase should be closer to two seconds. “When you need to generate that amount of force, it’s very hard to hold it for long periods of time,” Comana says.
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