Technique: ROM, TUT & tempo
Full range of motion, time under tension and tempo — the technique fundamentals that prevent injury and drive hypertrophy.
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Written & reviewed by Ricardo Tapia·Last updated
- ROM (range of motion): full range = more muscle worked. Never trade range for more weight.
- TUT (time under tension): ~20–40 s per set is ideal for hypertrophy.
- Tempo: control the eccentric (~3 s lowering); lift the concentric as fast as you can with control.
- Good technique prevents injury and drives progress.
Unsure on a term? The glossary covers ROM, TUT and eccentric.
Sources & references
- Haff GG, Triplett NT (eds). NSCA's Essentials of Strength Training and Conditioning. 4th ed. Human Kinetics; 2016.
Educational content only. Not medical advice — consult a professional for your situation.