Time under tension has definitely been one of the most effective training methods for me personally. Although i’ve read many articles and studies supporting the effectiveness of tut, I don’t want to speak for anyone else. All I can say for sure is that my body responds to tut by growing.
A few ways I try to maximize this include increasing volume through more sets, more reps, and / or the use of drop-sets, rest-pause techniques, slower reps - particularly during the eccentric portion (the lowering of the weight) - and a few other tactics. Interestingly, one thing I’ve noticed is that while more sets or high reps have produced significant gains (by my standards anyway), more exercises per muscle group (or even just per day) have not generated the same response. For example, 3-4 (mostly compound) exercises for my back works great for me if I perform 5-7 sets (depending on reps) for most of those lifts. By contrast, 6-7 exercises performed in sets of 3 doesn’t do much for me even though, theoretically, I’m still increasing the time my back muscles are spending under stress. I also notice a much greater mind-muscle connection when performing more sets of the same exercise.
Another distinction I noticed is that with some muscle groups, chest in particular, my body responds better (in terms of muscle size) to exercises such as dips, incline Dumbell press, and even push-ups then it does to flat-barbell bench press. This was tough for me to admit because I’m a big proponent of compound lifts. However, I think it’s because Dumbell presses, dips, and other similar exercises apply tension more directly on the pectorals. That is not to say that isolation lifts are better for tut. I do not believe that is the case at all. I think it indicates that muscle (my muscles at least) react to stress by recruiting other muscles and more fibers when to help manage the stress being applied. This is beneficial in many ways. However, at a certain point, based on the level of tension, the angle / method in which it is applied, and the time the muscle spends under the tension, the muscle must adapt in order to handle the tension. Ideally, it adapts by growing. This is my theory anyway based on my experience and research (I’m certainly not the first person to think of this). This may also explain why my body seems to respond to increased reps for smaller muscle groups and more isolation based lifts. For compound lifts, more sets of lower reps (as low as 4, generally not much higher than higher than 10, mostly in the 6-8 range) with a heavier weight triggers more growth. Likely because the heavier weight is needed to apply sufficient tension when the lift allows the body to recruit so much help.
One other distinction that I learned recently (in the last few years) when I was on a cycle vs when I was natural, is that reps seem to work better for everything. When I was natural, the key to growth for me was heavy weights, compound lifts, and a high number of sets. Drop-sets were also a great way to increase tut, but I had to stimulate the muscle and my cns, with heavy weight. When I was able to get juice consistently, high reps performed slowly (and ideally with a squeeze at the peak part of the contraction) was the best way to get my muscles to grow.