How to Use Continuous Muscle Tension to Safely Increase Muscle Gains!
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- เผยแพร่เมื่อ 9 ก.ย. 2024
- Hi I’m Lee Labrada your Lean Body Coach, and thank you for joining me today.
Getting older doesn't have to stop you from enjoying a great workout. While you may experience a few more aches and pains than you did when you were younger, there’s a lot to be said for the benefits of training that is not only intense but safe as well.
No matter what your fitness goals are, there are many ways to increase training intensity such as increasing the weight you use, shortening the rest periods between sets, or super-setting two exercises just to name a few.
While these methods are tried and true, they obviously have their limitations. We can’t increase the weights every workout indefinitely, for instance, as the body just isn’t capable of that - not to mention there’s a progressive increased risk of injuries such as muscle strains, or joint issues.
What we’re really seeking is an answer to this question: “What’s the best, most efficient, safest way, long term, to create a stimulus for muscle growth and conditioning?”
We want techniques that are effective, sustainable and those that have low risk of injury. And we want maximal fiber recruitment in muscles to create the contractile stimulation and the metabolic effects that forces the muscle to adapt and grow.
To be clear, answering this questions is not a “one-size-fits-all” proposition. There are a number of ways to accomplish this, but for this segment I want to focus on a technique that checks all the boxes and has a great track record for producing results.
This technique allows us to train with lots of intensity and with minimal stress on joints or connective tissue. This technique is often called continuous tension.
When we look at muscle physiology, muscle contraction is all about the cross-bridging of two key proteins, actin and myosin. When training, we want to stimulate as much cross-bridging as possible in the targeted muscle in order to stimulate growth.
By moving the weights very slowly in both the positive and negative parts of an exercise, you will create incredible intensity while at the same time keeping the risk of injury at a minimum. Try this, working to failure for a set and you’ll see what I mean!
It improves mind-body connection!
But remember, when training intensity goes up, training duration should go down. While this is not a “one-set-to-failure program”, it does mean that you will need to reduce workout volume significantly because you will be tired. A couple of sets per exercise, with a few exercises per bodypart, can yield amazing results.
One final word: Remember that the goal of training is to create a stimulus for growth and conditioning. Once that stimulus has been delivered, get out of the gym! Growth and recovery happen outside the gym, not in the gym.
Eat a high protein diet and have a Lean Body shake right after your workout to provide your muscles with amino acids to support growth and recovery.
If you give it a try, ’m sure you’ll agree that using the continuous tension technique will take your training to new heights.
Stay strong!
Your videos are the best bro! I’m tired of all these fake MDs giving fake advice for the sake of content. Your videos feel the realest and I really appreciate you and what you’re doing.
Appreciate the kind words!!!!
This does work very well. This is how I have been training this past year and my strength gains have been awesome.
Glad you find it useful!!!
61, HIT !
Mentzer n Yates !
At 69 and working with limitations in shoulders, I find work slow but hard leaves me pumped but never achy or in pain. Soreness is always a great feeling because it means growth and conditioning.
There you go! Glad to hear you are still training!
Love the videos Lee!
Thanks so much for watching!
This series has been a God send since I broke 50 and now have psoriatic arthritis they want me to keep lifting weights to prevent atrophy,I’ll never be as big as I was but I like my muscle and weight lifting is the best anti aging drug there is,food is the biggest problem because of all the meds,thanks again God bless🙏
💪💪💪
Wow, I just did during my workout about an hour ago. What are your thoughts on slow/fast-twitch training? I read Dr. Fred Hatfield's (aka Dr. Squat) first book and have been following a protocol of 2 sets, 4-6 reps, explosive tempo...2 sets, 12-15 reps., moderate speed. 2 sets 20-25 reps, slow fashion(just like you showed us) However I change the sets for fast dominant, slow dominant, or 50/50 dominant. Ex. Pecs are more fast dominant, so 2 sets slower, 3 sets faster. He explains it as training stimulus-specific for certain muscle cells. More scientific based. I've definitely noticed a change, especially with adding more protein to the diet. You are the best Lee!
Thanks for watching!! Appreciate the feedback!
Muchas gracias por compartir siempre información de calidad y predicar con el ejemplo.
Thanks for this, Lee!! You're always a HUGE inspiration to me, my friend!
Thanks for the nice comment!
TRUTH BE TOLD LEE LOVES PASTA CON BROCCOLI RABE SICILIAN STYLE
There is nothing here that you Lee has said, l disagree with. I have been employing this approach more and more and went from 85kg to 90 kg in my 51st year, and now l am 52. I updated my equipment at home, which includes a built-in smith machine, with awesome cable attachments. Time under tension with both the positive and negative reps has made me throw out what my pb's and starting again recording my workouts. Salient advice, thank you.
Thank you for watching! Glad you found it useful!
I’ve been wanting to ask you a question. I’m a 57 year old man with skinny arms and legs and a bloated belly. I would like to add muscle specially on my legs but not only do I have asthma, I found out last year while at a chiropractor that I was born without the L5 vertebrae so I shouldn’t do heavy squats. What else can I do? Thanks
You need to find a physiotherapist who does personal training who understands your medical issues and can work with you. Unfortunately many personal trainers in gyms are selling canned programs that will not help you. Many personal trainers do not have an understanding of many medical conditions and cannot adapt their programs to progressively improve you over time. You will not be able to do this on your own. You will flounder around and give up. You need to part with some of your hard earned $$$$ and you also need to find a person with the proper education to train you.
In addition to my first comment, asthma should not prevent you from working out. Your family doctor should be able to prescribe an inhaler you can use before you workout. You should also discuss with your family doctor what the chiropractor told you about the L5 vertebrae. I would want to get a second opinion on that one. Do you have a broomstick (no broom on it)? Start by holding your arms straight out in front of you and lift your bent knee up to the broomstick. Do each knee 10 reps. Put the broomstick behind your back with arms straight down. Kick up one foot behind you to touch the broomstick. Do each foot 10 times. Then go back to the first exercise knees up. Then go back to the second exercise and kick up foot behind you. Do this 3 sets each. Use the broomstick and do biceps curls palms up 10 reps, then palms down 10 reps. Do 3 sets of this. You can also do some shoulder exercises with the broomstick. You can also do some abdominal workouts with the broomstick. Yes, the broomstick is light but you have to start with the basics. Have you ever thought of going to a swimming pool and participating in some water exercise classes? YOU are your own worst enemy with all your excuses. YOU need to make yourself a promise that you will make improvements by the time you are 60. That gives you 3 years. Get started NOW. or your retirement years are going to be spent in inactivity with poor mobility.
@@littlebigonecalgary.
I really appreciate your comments and advice. My older brother was a powerlifting South American champion in the 80’s and he had a gym in back of our house but I didn’t like working out. Now all I do after work is sit in front of the tv for hours, but that’s going to change. I started working out and changing the way I eat and setting goals for improvement. I’m not expecting quick results but I’m motivated and willing to work hard to accomplish my goals
Back to school: Ingrease???