A
Create Tension Build More Muscle Search Skip to content Menu Menu follow us Store
Articles
Community
Loyal-T Club Loyal-T Points Rewards
Subscribe to Save Search Search
The World s Trusted Source & Community for Elite Fitness Training
Create Tension Build More Muscle by James Chan November 5, 2014December 27, 2021 Tags Bodybuilding, Training Why are some exercises better for developing muscular size than others? Ultimately, high mechanical tension is the primary stimulus for muscle growth.
visibility
467 views
thumb_up
37 likes
C
The more tension you can create within a muscle, the more size you'll build. To maximize muscular growth, the tension has to meet the following criteria: The tension has to be high. In other words, you have to lift heavy weight.
thumb_up
35 likes
H
The heavier the weight lifted, the greater the mechanical tension on the muscle. The tension must be long in duration. We're talking at least 20 seconds when it comes to muscular hypertrophy.
thumb_up
34 likes
J
The tension must be high throughout the entire range of motion. Due to joint angles, tension varies along the range of motion of an exercise.
thumb_up
49 likes
T
Most exercises produce high mechanical tension at only specific points of their ranges of motion. Let's take a look at the triceps kickback. The tension is low throughout much of the range of motion, with the exception of the very top where you flex the triceps.
thumb_up
46 likes
H
The trouble is, this upper range of tension is so brief (1-2 seconds) that it doesn't do much for muscular hypertrophy. Not only that, but you can't use much weight in the triceps kickback, which cuts down the tension even further. So there's a lack of muscular tension because of weight, duration, and range of motion.
thumb_up
45 likes
W
However, if we choose exercises that create high muscular tension for a long duration and throughout the entire range of motion, then we can easily incur hypertrophy in just a few sets. Unfortunately, very few exercises maintain high tension on a muscle throughout its entire range of motion. Most exercises have what's known as a "strength curve."
A strength curve is a graphical representation of the muscular force generated at each point throughout an exercise's range of motion.
thumb_up
18 likes
E
Because of joint angles, the resistance or tension of an exercise isn't constant. The tension varies throughout the exercise movement and is depicted by a curved line. If most exercises have strength curves where tension is high only in specific portions of the range of motion, then how can we create high mechanical tension throughout the entire range of motion for a muscle group?
thumb_up
39 likes
M
The answer lies in performing "strength-curve set extenders." Set extenders are when you hit a muscle group with a series of two or more exercises done in consecutive order with little or no rest. There are three types of set extenders: Compound Sets: 2 exercises
Tri-Sets: 3 exercises
Giant Sets: 4 or more exercises Set extenders work well in building muscle because they extend the time under tension.
thumb_up
3 likes
S
The other advantage of set extenders is that you can group together different exercises to stress the entire strength curve. As such, exercises that produce partial range of tension can be paired or grouped with other exercises to approximate a full range of muscular tension.
thumb_up
29 likes
D
When you curl, you feel the weight or the tension more or less at various points of the curl. The force curve will be different for different biceps curl variations.
thumb_up
13 likes
T
If you do preacher curls, then the bottom range of the movement will be the hardest portion to work through because the resistance is greatest there. If you do barbell curls, then the tension is greatest midrange.
thumb_up
23 likes
A
And if you do spider curls (curling using the vertical side of a Scott or preacher curl bench), then the tension is greatest at the top range in the fully contracted position. To fully maximize tension on a muscle throughout its entire range of motion, you can construct a tri-set of three exercises, each stressing a different strength curve: top range, mid-range, bottom range. Biceps Tri-Set Spider Curl (top range)
Standing Barbell Curl (middle range)
Preacher Curl (bottom range) By aggregating three different exercises with complementary strength curves, you can create high muscular tension throughout the entire range of motion.
thumb_up
18 likes
A
You'll get an incredible pump when you perform compound sets and tri-sets in such a manner. This isn't simply because you're performing a lot of reps. Instead, you're stressing the entire strength curve and activating every muscle fiber for growth.
thumb_up
18 likes
T
Although strength-curve set extenders are an effective way to jumpstart muscle growth, they're not always logistically feasible because of equipment availability or placement. Anyone who's tried to perform a superset or a circuit in a commercial gym knows how pissed off people can be when you hog multiple pieces of equipment.
thumb_up
18 likes
A
Not only that, but people will jump in on your machine, thinking that you're done because you moved on to the next exercise. If you want to perform strength curve tri-sets and compound sets in a busy commercial gym, then you should adhere to a few simple rules: The fewer pieces of equipment, the better.: Try to perform different exercises with the same piece of equipment.
thumb_up
34 likes
S
Dumbbells and barbells work well. Have the equipment close by.: Again, free weights are ideal for this because you can move them and position them right next to a machine.
thumb_up
20 likes
Z
Use bodyweight exercises when you can.: Bodyweight exercises such as push-ups and sissy squats are ideal because you can perform them at any time and without any equipment. By sticking to these guidelines, you can stay at one or two stations and use one or two pieces of equipment rather than hog multiple machines and stations and be interrupted by interlopers.
thumb_up
3 likes
D
You'll also minimize the rest in between exercises. The following are strength curve tri-sets and compound sets that are extremely effective at building up the targeted muscles.
thumb_up
18 likes
V
You'll find that your muscles swell up quickly on these exercise combinations and that they'll remain "swollen" for a few days. Perform 2-3 of these compound sets, resting 2-3 minutes in between.
thumb_up
39 likes
H
Do a set of dumbbell bench presses followed immediately by a set of machine flyes. The dumbbell bench press stresses the middle of the strength curve while machine flyes stress the outer ends of the strength curve.
Exercise
Sets
Reps A
Low Incline Dumbbell Bench Press
2-3
6-8 B
Machine Fly *
2-3
6-8 Be sure to get a good stretch in the pecs with each rep and contract the pec muscles hard when the handles meet.
thumb_up
44 likes
L
* If you can't set up the bench close to the machine fly, then you can do a compound set of side-to-side pushup and machine fly instead.
Exercise
Sets
Reps A
Side to Side Push-Up *
2-3
AMRAP B
Machine Fly
2-3
6-8 * To do this one, instead of going up and down as with a regular push-up, lower yourself down toward your left hand, come back up, then lower yourself to your right hand, alternating each rep.
thumb_up
15 likes
G
As many reps as possible. For this back tri-set, you'll need to bring a dumbbell over to a lat pulldown station.
Exercise
Sets
Reps A
Pulldown
2-3
6-8 B
Dumbbell Pullover *
2-3
6-8 C
Straight-Arm Pulldown * *
2-3
6-8 * With a good stretch of the lats with each rep.* * Be sure to flex the lats hard with each rep.
thumb_up
13 likes
L
Exercise
Sets
Reps A
Back Squat
2-3
6-8 B
Sissy Squat
2-3
AMRAP C
Leg Extension *
2-3
10-12 * Flexing hard with each rep. If the squat rack is too far from the leg extension to make this tri-set feasible, then try this instead:
Exercise
Sets
Reps A
Reverse Barbell Lunge
2-3
6-8 B
Sissy Squat
2-3
AMRAP C
Barbell Hack Squat
2-3
6-8
Exercise
Sets
Reps A
Romanian Deadlift
2-3
6-8 B
Lying Leg Curl
2-3
6-8 Use the same pair of dumbbell for all three exercises.
thumb_up
21 likes
S
Exercise
Sets
Reps A
Incline Curl *
2-3
6-8 B
Seated Dumbbell Curl
2-3
AMRAP C
Alternating Reverse Incline Curl
2-3
AMRAP * Getting good stretch of the biceps with each rep. For this tri-set, you'll need to bring the EZ-curl bar, a dumbbell, and a bench to the pressdown station.
Exercise
Sets
Reps A
Lying Triceps Extension
2-3
6-8 B
Overhead Dumbbell Extension
2-3
6-8 C
Cable Pressdown *
2-3
6-8 * Flex hard with each rep.
thumb_up
14 likes
J
For this one, bring a dumbbell to the cable station.
Exercise
Sets
Reps A
One-Arm Cable Lateral Raise
2-3
8-10 B
Dumbbell Lean-Away Lateral Raise
2-3
8-10 For this compound set, you'll need to bring a dumbbell to the leg press machine.
thumb_up
41 likes
D
Exercise
Sets
Reps A
Leg Press Calf Extension *
2-3
12-15 B
Dumbbell Calf Raise
2-3
12-15 * Getting a good stretch with each rep. Get The T Nation Newsletters
Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level
related posts Training
Tip 7 New Ways to Attack Your Core Your abs will look great and you'll develop the full-body tension needed for the big lifts.
thumb_up
3 likes
C
And your abs will look great. Wait, did we mention that?
thumb_up
8 likes
A
Training Justin Kompf December 6 Training
Advanced Upper Body Training - Stage 1 Bring on the Pain-Upper Body Training Ian King May 4 Training
The Secret of Loaded Carries Add this to your workouts and you'll be bigger, leaner, and stronger. No BS, just results.
thumb_up
37 likes
O
Here are several ways to do it. Bodybuilding, Powerlifting & Strength, Training Dan John January 31 Training
Tip Inspiration vs Perspiration Which of these two phases are you in?
thumb_up
33 likes
H
Only one will get you the results you're wanting. Tips, Training Charles Staley January 10
thumb_up
36 likes
Similar Discussions
-
Disney Dreamlight Valley Guide How to get all Royal Tool upgrades
-
Jamala is too much Fans slam the Ready to Love after she confronts Randall in Episode 9
-
Unka comparison nahi banta Salman Butt believes Rohit Sharma s ability is way beyond that of Babar Azam Mohammad Rizwan
-
That s just my f king skin color Twitch streamer Squeex recounts how his ethnicity is highlighted everywhere
-
Kerala LSS USS Result 2022 Link School Wise Check Online bpekerala in
-
Ski Club of Great Britain APK Download for Android
-
Shopping list CheckList APK Download for Android
-
A BITE OF TOWN APK Download for Android
-
Chivas Oficial APK Download for Android
-
Ma femme est plus jolie que Carla Bruni compar Nicolas Sarkozy G rald Darmanin invoque… leurs pouses People Carla Bruni Sarkozy
-
En direct P nurie de carburants Emmanuel Macron pr voit un retour la normale dans le courant de la semaine qui vient Carburant Essence
-
Dans les Pyr n es le glacier des Oulettes de Gaube loin de l tat de gr ce Pyr n es
-
New COVID Variants XBB and BQ 1 1 Emerge But What Do We Know About Them So Far? Covid Variant
-
See Fred Armisen as Uncle Fester in Wednesday Netflix Series
-
Hey Pandas Post A Picture Of A Funny Misspelled Or Badly Translated Sign
-
Cage the Elephant Daytrotter Session May 18 2009 Free Streaming
-
How to change the time font on your iOS 16 lock screen Digital Trends
-
10 Tips on How to Become a Better Presenter
-
D Link Powerline 2000 Review Easy Setup and Fast Data Transfer
-
Compare Alfa Romeo Stelvio Quadrifoglio vs BMW X4 M CarBuzz
-
Hazel Chapman Co Founder Of Lotus Dies Aged 94 CarBuzz
-
How to turn on spatial audio on iPhone Tom s Guide
-
High protein diets Are they safe? Mayo Clinic
-
2003 Ford Taurus Water Pump Diagram
-
A guide to high index lenses Benefits and more
-
Faces of Cedars Sinai Dr Natasha Trentacosta Cedars Sinai
-
New Skyrim mod lets you cook food with fire magic
-
6 Best Yoga Exercises for Your Butt and Hamstrings
-
Here s some gameplay from The Lord of the Rings Gollum
-
The Punisher could be returning to Disney Plus mdash with Jon Bernthal as the lead Tom s Guide