Coach Mo • July 28, 2025
Time Under Tension: Building Strength That Actually Matters
Time Under Tension: Building Strength That Actually Matters
Most people move way too fast through their reps. They’re chasing numbers or trying to beat the clock, but they’re missing the point. Strength doesn’t come from speed—it comes from control. If you’re not putting your muscles under real tension, you’re not training for anything that matters outside the gym.
That’s where time under tension (TUT) comes in. It’s one of the most effective ways to break muscle down, build it back stronger, and make it useful for real-world application.
What Is Time Under Tension?
Time under tension is the total amount of time your muscles are actively working during a set. It’s about how long you keep the muscle contracting—not just how many reps you do. For example, if you do a 10-rep set of squats, and each rep takes 6 seconds (3 seconds down, 1 second hold, 2 seconds up), that’s 60 seconds of tension. Compare that to 10 fast reps in 15 seconds—it’s not the same training stimulus.
TUT increases mechanical tension, which is one of the three main drivers of hypertrophy, along with muscle damage and metabolic stress (Schoenfeld, 2010).
What’s Happening Inside the Muscle?
Muscle contraction works through the sliding filament theory—actin and myosin filaments sliding past each other to shorten the muscle. During eccentric contractions (the lowering or lengthening phase), the muscle is under the most stress, and that’s where most of the microscopic muscle damage occurs (Proske & Morgan, 2001). That damage is exactly what your body needs to rebuild and adapt.
Slowing this phase down increases:
- Mechanical load on the muscle fibers
- Motor unit recruitment, especially the high-threshold ones responsible for serious strength (Enoka, 1997)
- Intracellular calcium concentration, which plays a key role in activating mTOR and muscle protein synthesis (Bodine et al., 2001)
The more you control the movement, especially on the way down, the more your body is forced to respond and adapt.
Why TUT Builds Strength, Not Just Size
TUT is often associated with bodybuilding, but this isn’t just about muscle size—it’s about strength, stability, and function.
Here’s how it works:
- Better neural adaptations: Your nervous system gets more efficient at recruiting muscle fibers under fatigue.
- Joint and tendon durability: Controlled reps train the stabilizers and connective tissue, which take longer to adapt than muscle.
- Stronger movement patterns: You’re not relying on momentum—you’re building strength through the full range of motion.
This is how you build a body that doesn’t just look strong but moves like it. Whether you’re training for combat sports, hard physical labor, or just life—TUT helps build the kind of strength that actually translates.
Functional Strength = Control
In real-life situations, you don’t get to control the pace. Strength has to show up when you’re tired, off-balance, or under load for longer than expected. TUT trains you for that. It makes you own the movement, slow it down, and get stronger in the hardest parts of the lift.
That’s how you bulletproof your body and build lasting, usable strength.
Final Thoughts
Time under tension isn’t fancy—but it works. It makes every rep count. It breaks the muscle down deeper, trains your nervous system harder, and prepares you for the kind of challenges that don’t happen in perfect gym conditions.
Don’t just go through the motions. Get intentional. Slow it down and get Battle Ready.
Citations
- Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872.
- Proske, U., & Morgan, D. L. (2001). Muscle damage from eccentric exercise: mechanism, mechanical signs, adaptation and clinical applications. Journal of Physiology, 537(Pt 2), 333–345.
- Enoka, R. M. (1997). Neural adaptations with chronic physical activity. Journal of Biomechanics, 30(5), 447–455.
- Bodine, S. C., et al. (2001). Akt/mTOR pathway is a crucial regulator of skeletal muscle hypertrophy and can prevent muscle atrophy.
Nature Cell Biology, 3(11), 1014–1019.
The Warrior Society Never Died — It Just Changed Its Armor Since the beginning of civilization, warriors have stood at the core of every society. Not always kings or conquerors — but protectors, hunters, and guardians of their people. From the Spartan agōgē to the samurai of feudal Japan, from Viking raiders to Native American scouts, warriors weren’t just defined by combat. They were shaped by discipline, loyalty, and a personal code — passed down through generations. Weapons changed. Terrain changed. But the way of the warrior remained. History’s Constant: A Code Greater Than the Sword The ancient Japanese had Bushidō — “The Way of the Warrior.” It wasn’t just about battle. It was about how to live: with honor, courage, respect, and self-control . “Bushidō is not a set of rules, but a way of life.” ( Nitobe Inazō, 1900 ) Across the globe, the same truth echoed. Spartans trained from age 7 to embody toughness and duty. Zulu warriors underwent rites of passage that demanded grit and mental toughness. Norsemen saw valor in battle as a path to eternal glory in Valhalla. Even during times of peace, warriors stayed ready — training, mentoring, and living by a code that kept their culture strong. Finding Brotherhood in the Marine Corps When I joined the United States Marine Corps, I walked directly into that warrior lineage. The standards were tough. The expectations never dropped. You were either all in — body, mind, and soul — or you were out. That’s the way it was in the Infantry. But through the pain, the hardship, and the pressure, I found brotherhood, purpose, and identity. It wasn’t about rank or medals. It was about your brother next to you. It was about being ready, every day. Rediscovering the Warrior Spirit in a Gym in Texas Leaving that lifestyle, I thought I left that warrior world behind. No more formations. No more forced accountability. No more mission tempo. And for a while, I felt adrift — like that part of me had nowhere to go. But I was wrong. I found it again on the mats at Iron Forge MMA in Round Rock, Texas. It wasn’t a battlefield. There were no ranks or rifles. Just normal men and women — bartenders, accountants, sales representatives, blue-collar workers — showing up day in and day out. Some fight at the amateur or pro level and some are just regular people living an uncommon lifestyle. They train before dawn, after double shifts, and on their worst days. Not because they have to — but because something inside them refuses to go soft. This Is the Modern Warrior Class What connects these people isn’t their job or background. It’s how they carry themselves. They live with: Discipline — showing up no matter what Honor — doing the right thing even when it hurts Loyalty — supporting their teammates like family Courage — facing fear in all its forms Humility — always learning, always earning Whether they wear aprons or gloves, uniforms or street clothes — they are today’s warriors. And their code? It mirrors the virtues of Bushidō: Rectitude. Courage. Benevolence. Respect. Honesty. Honor. Loyalty. ( Nitobe, 1900 ) The Warrior Society Lives On — Through Us This isn’t some fantasy about war. This is about choosing the harder path — the one that makes you sharper, tougher, and harder to break. The warrior doesn’t wait for chaos to come. They prepare, so when it does — they’re already standing. They protect their families. They lead by example. They train so weakness never gets the final say. We are still here. In gyms, in dojos, on the range, in firehouses, in quiet morning runs, in late-night rolls. Train in every aspect. We’re not chasing war. We’re honoring a code. And if you live by that code — even in a world that wants you soft, distracted, and passive — Then you are one of us.
Let me make one thing real clear—you won’t rise to the occasion when shit hits the fan. You’ll fall to the level of your training, preparation, and mindset. If you're reading this, you're probably not the average soft civilian who thinks "preparedness" means charging their phone before a storm. You're part of the warrior class—protectors, providers, fighters. And with that title comes responsibility. To be ready. Always. Battle Ready isn't just a brand. It's a way of life. That means your body is trained, your mind is sharp, and your gear is packed. Emergencies come fast and dirty: natural disasters, civil unrest, blackouts, vehicle breakdowns in the middle of nowhere. If you don't have the right tools ready to go, you're already behind the curve. There are three setups every warrior should have dialed in: A 24-Hour Go Bag (fast evac / holdover) A Bugout Bag (72-hour survival) A Vehicle Loadout (your mobile fallback) And don’t forget the ones who rely on you the most: your pets . If you’ve got a dog, cat, or any animal you call family, they’re counting on you when it all goes sideways. We'll cover them too. 1. The 24-Hour Go Bag The fast-mover. This one stays near the front door, in your office, or ready to grab if you have minutes to react. It’s your bare-bones emergency kit meant to buy you time, reposition, and reassess. Think of it as your bridge to either your 72-hour bag or your vehicle loadout. It's not meant to sustain you long-term, but it's built to get you where you need to go. 🔶 24-Hour Go Bag Checklist: Paracord Knife (fixed blade) Water purifier (tabs) Pocket knife Lighter Pelators/Hearing protection Pocket Flashlight Pen Chapstick Batteries Extra Magazines (primary and secondary) IFAK Tourniquet Leatherman Wrist GPS/Garmin Chem lights Mindset : If it doesn’t serve a purpose, it doesn’t ride in the bag. 2. The Bugout Bag (72-Hour Survival Pack) This is your last line of defense when you need to disappear fast and survive for three days on your own. Every item in here should serve a purpose. No fluff. No weight just for comfort. You're mobile, possibly alone, and dealing with unknowns. 🟩 Bugout Bag Checklist: Food & water (48–72 hrs minimum) Pills: Anti-diarrheal Stool softener Tylenol/Ibuprofen Caffeine (No-Doz tabs) Any prescription medications Air panel / signal panel Flashlight (headlamp) Change of clothes (extra socks & underwear) Toiletry kit (compact) Baby wipes Battery Bank (charge 1x a month) Poncho Compass Knife (fixed blade) Water purification (filter or extra tabs) Fire starter (ferro rod, waterproof matches) Hand warmers IFAK (trauma-capable) Extra Tourniquets Signal mirror Extra magazines + ammo (primary and secondary) Garmin or GPS unit Pro Tip : Pack this bag like your life depends on it. Because one day, it just might. 3. Battle Ready Vehicle Loadout Your vehicle is more than transportation—it’s your mobile command post. Whether you're getting out of town or stuck in the middle of nowhere, your ride better be geared up. Don’t get caught with a flat and no fix, or worse—needing to act and having nothing but a cell phone signal and good intentions. 🔴 Vehicle Loadout Checklist: E-tool (folding shovel) Tire patch kit Air pump (manual or 12v) Cat litter (traction for snow, ice, or mud) Fire extinguisher Needle-nose pliers Metric wrench set Flares Jack + jack stand Allen & Torx sets Poncho + poncho liner 3 Gallon Water jug (filled) Gas Jug (filled) Power gun w/ lug sockets First aid kit / med bag Sledgehammer Rope (at least two lengths) Ratchet straps Handcuffs / flexi-cuffs Extra tourniquets Hygiene essentials for female passengers (pee bag, tampons) Bottom Line : Don’t let your vehicle become your weakness. Make it your asset. Remember Your Pets Your dog didn’t sign up for this, but they trust you to lead. That means prepping for them too: 🐶 Pet Essentials: Togo water bowl Extra food (3-day supply minimum) Leash + harness Waste bags or sanitation supplies Basic meds (flea/tick, etc.) Blanket or crate pad Toy or chew item (helps reduce stress) Pack for your animal like you pack for yourself. They’re not baggage. They’re family. Final Word Preparedness is discipline in action. These aren’t bags you show off on Instagram. These are kits that save your life, your family, and your mission. If you call yourself Battle Ready, that means something. And it starts with being ready when no one else is. This is my list—built from experience, research, and time spent living out of a bag for weeks on end as a grunt in the Marine Corps and as a private military contractor overseas. We had bugout bags, go bags, and vehicle loadouts on standby 24/7, not for show, but because our lives depended on them. I've kept it as minimal and realistic as possible, with only what I believe is essential. But your list might need to look a little different. Add or adapt items based on your lifestyle, family, terrain, or mission needs. The point isn’t to copy mine perfectly—it’s to have your own system in place and dialed. You’re not just training to lift heavy or fight hard. You’re training to lead . You’re part of the warrior class. Because when the time comes, you won’t rise to the occasion. You’ll fall to your level of preparation. And that’s exactly why we train. Stay sharp. Stay dangerous. Stay Battle Ready.
Recently, a client of mine brought up an issue I hadn't heard talked about much: certain core exercises like reverse crunches and sit-ups were making her feel inflamed around her lower belly. She mentioned that her belly was bulging out despite all her discipline and commitment to her workouts. This was making her feel frustrated and discouraged. It got me curious, so I decided to dig deeper into why this was happening and what safer, more effective options might be out there to integrate into her exercise routines. If you're a woman who's had a few kids — whether through a C-section or natural birth — you might notice that certain core exercises just don't feel right anymore. Movements like reverse crunches and sit-ups can cause inflammation and discomfort, especially around the midsection. And it's not just in your head; there's a real reason for it.. Why Some Core Exercises Cause Problems Traditional core exercises like sit-ups increase intra-abdominal pressure. If you've got scar tissue from childbirth, that pressure can pull or stress those areas, making them feel inflamed or even painful. On top of that, many women develop diastasis recti (ab separation), and heavy flexion movements can make that worse if you're not careful (The Vag Whisperer, 2022). The bulge you're seeing during ab exercises is likely due to pressure pushing through the weakened midline of your abdominal wall (the linea alba). The good news is, with the right exercises and awareness, you can heal and strengthen your core safely. When you mix these physical changes with the body's natural healing process, it's no surprise that some movements just don't feel "right" anymore. Instead of pushing through the pain, it's smarter to adapt your workouts to support your body's current needs. That way, you can build strength without causing more irritation or setbacks. Better Ways to Build a Strong Core Instead of pushing through painful exercises, there are better, safer ways to rebuild your core strength. Here's what I recommend: 1. Diaphragmatic Breathing Helps activate your deep core muscles like the transverse abdominis and your pelvic floor. It's low stress but high reward when it comes to rebuilding real core stability (The Vag Whisperer, 2022). 2. Pelvic Tilts Start lying on your back with your knees bent, gently tilt your pelvis upward. It builds lower core strength without overloading your abs (NGHS, 2022). 3. Heel Slides Slide one heel away from you while keeping your core engaged. Great for activating the core without stressing the abdominal wall (Healthline, 2022). 4. Glute Bridges Keep your upper back on the floor and lift your hips. This strengthens the glutes and hamstrings, which support the core and low back (The Bump, 2022). 5. Bird-Dog From an all-fours position, extend opposite arm and leg. This challenges core stability without putting pressure on the midsection (Jessica Reale PT, 2022). 6. Oblique Crunches Performed lying on your back, twisting to bring your elbow toward the opposite knee. Targets the side core muscles (obliques) without putting too much pressure on the midline. 7. Kettlebell (KB) Side Bends Stand tall holding a kettlebell in one hand, then slowly lean sideways. This strengthens the obliques and improves lateral stability. 8. Side Planks Lying on one side and lifting your hips off the ground. Great for building strong obliques and deep core stability without stressing scar tissue. Adding in oblique-focused exercises like side bends and planks can also help create a balanced core. Strong obliques not only support your abs from the sides but also take some of the pressure off the front line of your body, helping you move better and feel stronger overall. Don’t Forget About Scar Tissue A lot of postpartum discomfort comes from tight scar tissue. Gentle scar massage — like doing small circles around the scar once it’s fully healed — can help improve mobility and reduce that tight feeling. If you're not sure where to start, it's always smart to check in with a healthcare provider first. When to Bring in a Specialist If core work keeps causing discomfort no matter what adjustments you make, it might be time to bring in a pelvic floor physical therapist. They can check for deeper issues like diastasis recti, scar adhesions, or pelvic floor dysfunction and put together a customized plan (Jessica Reale PT, 2022). The Bottom Line If you're feeling discomfort when doing traditional core exercises after having kids, you're not alone — and you don't have to just "deal with it." Switching to safer exercises, focusing on deep core and oblique work, paying attention to scar tissue, and asking for help when needed can make all the difference. With the right moves, you can rebuild a strong, stable core without setting yourself back. It’s about working smarter, not harder. Listen to your body, make smart choices, and you’ll not only recover better but come back even stronger. References: The Vag Whisperer. (2022). 5 Exercises to Strengthen Your Core After C-Section. Retrieved from https://thevagwhisperer.com/2022/03/20/5-exercises-to-strengthen-your-core-after-c-section/ Northeast Georgia Health System (NGHS). (2022). Hernia Exercises. Retrieved from https://www.nghs.com/hernia/exercises Healthline. (2022). C-Section Recovery Exercises. Retrieved from https://www.healthline.com/health/pregnancy/c-section-recovery-exercises The Bump. (2022). Ab Exercises After C-Section. Retrieved from https://www.thebump.com/a/ab-exercises-after-c-section Jessica Reale PT. (2022). C-Section Recovery and Core Exercises. Retrieved from https://jessicarealept.com/category/c-sections/