Movementgems Elite is EXPLODING! Join over 13000 others and gain access to my app, programs, cash prizes, exercise tutorials, and the largest health & fitness community on Skool 🤝 Learn more in my Channel's Profile bio I hope by showing various tendon-dominant exercises that it makes sense that tendons can be trained and overloaded like muscles, ligaments, bone, and other connective tissue While tendons and muscles are different connective tissues, they are on the same continuum and made out of the same stuff. Tendons do get less blood flow than muscles, but in return are much stronger than muscles There is too much mystery surrounding tendons that I hope this post can help clear up - without the complicated language that’s usually included in tendon talk. I believe there is a place for that within a deeper understanding, but my goal on this account is to always bring these ideas to the general population. Everyone can win by having a basic understanding in this stuff Let me know if you have any questions below! #gym #fitness #health
This actually explains those horriffic muscle tear videos that are so popular. You always see the muscle tearing from the bone at the tendon site, it's never a bifurcating tear.
@@ldr08eldaradome50 it's because most of those videos where ppl tear their tendons are juice users, the tendons can't keep the pace because the muscle grows faster than the tenden, that's why unless you're really stupide you'll never tear your tendons apart
@@ldr08eldaradome50 Its often either not proper range of motion, or they abuse steroids leading to fast muscle growth but because the tendons can't keep up leading to tears when lifting heavy.
Tendons don't depend on end range as much to grow. You need slow & heavy eccentrics, or high intensity isometrics to produce collagen. Mid loads don't help them.
Exactly this! If I had a superpower, I would wish for indestructible tendons and ligaments instead of super strength. That's the whole premise of Strength vs Durability (ATK vs HP). The stronger the muscles, the harder they pull on the tendons. As an athlete, I prefer to train my tendons to be stronger than the force my muscles can produce so that it will be able to handle those forces without leading to an injury.
@@Hsuwhsdh yes, when you start out then that's a good idea because it gradually introduces your tendons to new loads. Then after sometimes, you can begin to add more loads into your exercises which is a form of Progressive Overload. This will spike an adaptation for your tendons to grow stronger. But beware that tendons and ligaments take a much longer time to adapt to new loads compared to muscles so don't increase more than 10% of your max weight load every week!
Haha I’ve developed quite a flexible dip over the years. That park has extremely wide dip bars - I call them chest snappers. Def not recommended unless it’s something you’ve build up to
I've had bilateral wrist surgeries for tendonitis almost 16 years ago. Everything was fine until 2020 lockdown and I was unable to keep my housekeeper and nanny. I took up gardening to keep us active and outdoors and since then I have not found a way to prevent "over doing it" with everything related to my hands. I've never heard of strengthening the tendons as mine are always inflamed.
Armwrestlers have specialised in tendon training for years, heavy isometrics, especially in the shortened and mid-ranges of wrist flexion and elbow flexion, among other wrist movements 💪🏼
Starting to realize that my knee dislocation on both knees over the past years is actually the result of not strengthening the ligaments more despite power lifting and doing even calisthenics/gymnastics. At one point I had stopped doing calisthenics and gymnastic movements as a result of different goals and over time the lack of training in extreme ranges of motion and then years later stopped training entirely for 2 years due to depression and anxiety led to me hurting that again even though I was "jacked". My surgeon said that I had the shallowest knee cap dips that sit right under the plate he's ever seen and when I was to get into my 40s or 50s I'm guaranteed to get arthritis and need knew replacement. He may be right but I plan to take care of myself better and really make sure I don't just focus on vanity strength and muscle gains. The little things matter much more.
100 % Legit! I've been doing a lot of heavy partials to increase my Vertical Jump and my Patellar tendon is pretty much always aggravated whenever I do my jumps. I started doing full range Rectus femoris stretches and Deep Squat Holds (90 degrees and lower) and my knees feel smooth and the tendon pain has diminished drastically. I make sure I do an Active Isometric Stretch (meaning I'm actively pushing into the stretch) for the rectus Femoris stretches for each leg for 30sec x 3 Sets holds. I do deep squats for 45secs x 4 Sets holds (Actively pushing into the ground).
All I read here is anecdotal evidence: The claim: 100% legit. The evidence: "I do this, I do that, I feel this, i experience that, I've been doing this for forever that's why I have this and that, etc., etc., etc... Just because you have anecdotal evidence from personal experience doesn't mean it's 100% legit automatically. Every individual is different and has different experiences.
Isometrics are perfect for this, not only do they increase tendon strength, but they also help with bone density... And if done for long enough can even give SIGNIFICANT hypertrophy and muscle growth
At the of my workout, I do bodyweight legs exercises, few reps but full range of motion and also slower reps on both concentric and eccentric. For weight, I uses lighter but still can feel the weight.
Thanks for sharing your insights man! Been working through some tendinitis in my hamstring (long head biceps femoris) and was wondering if you have any resources and exercises specifically geared towards strengthening that? Much appreciated!
I've hurt myself quite badly during BJJ (Kimura done on me). Nothing im doing to target those rear delt areas are helping since it was an over extension. Do you have any resources to help? Also, this is a great video ❤
Yes! Check out my shoulder videos by searching movementgems shoulders. Beef up your trap 3 raise, Powell raise, pullover, and external rotation. Hangs can help too. All must be started gently with super light or no weight, and pain free. I have more resources coming out walking people through these things!
What do you think is ththe best way to work around any Tendonitis in the body, I have seen so many videos , read so many post feels very confused where to begin ? Looking for your wisdom
Finding harmony is the key between full range of movement and not a completely full range of movement. If you have a injury gradually working up to a full range with no added weight. Only use weight full range body weight is too easy.
Tricep exercises strengthen the tendons connecting your tricep. Remember, tendonitis is the inflammation of the tendon. If you have tendonitis, I don’t think training them will help a ton. Try giving them a little rest. But if you’re set on training, go lighter, and get a good warm up in to help lubricate the joints and everything.
Floss band can also help when all else fails! It also may help strengthening the other side of this muscle, the brachioradialis, to alleviate potential overuse of that area that’s painful, to more evenly spread load around. An easy way to do this is with isometric, 90 degree, reverse curl holds. Lastly, consider strengthening your wrist as this will help build your forearm muscles in general - preventing an overuse of that tendon in the first place. Forearm strengthening is my first go to for clients with elbow tendinitis, and flossing is a last resort. All tools in the tool box. Check out my video “how to build wrist of steel” for ideas on how to build your forearms
I have had terible back pain for about 8 months now from deadlifting with poor form over time. After seeing many physios and a chiro with no improvements I left them and saw GP and got me to to a ct scan. Turns out i have a few issues: 2 small bulging discs, L4/5 grade 1 retrolisthesis and at L5/S1 bilateral L5 pars interarticularis defects with grade 1 isnthmic anterolisthesis of L5 on S1 with likely nerve pinching. Any tips with this speciific condition? I dont know if your a doctor but any tips on fixing this cause I also get inflammed right side etector spinae and left hip flexor which im guessing my body is doing to try conpensate for my pain. Any tips will be greaty appreciated !
Of course brother. You should definitely continue to consult with a healthcare physician, I cannot give medical advice. I simply try to find what motions and movements that are possible pain free, and slowly increasing load, range, or intensity
I have been trying to train my right elbow tendon that connects to the tricep because it just feels like it's less stretchy than my left side. I've been doing dumbbell skull crushers and controlling the weight all the way down to full rom and it doesn't seem to be getting better. Any tips?
Tendon strength lasts through you life muscles strength does not!! Do full range of motion and you will have the most strength and size in the long run
Looks like the troll’s comment was deleted! Good call, Gems. Just here to say MovementGems was 100% right here and MrEthan was wrong (: it feels great to be right!
Haha if you google Andrew Elkhouly Usapl you’ll see I had a 578 deadlift in competition 😂 that was actually when I had the most pain and injuries. Now training my tendons and full ranges of motion have kept me injury free
Never heard a single person say you can’t train tendons. I’ve never heard someone even have a conversation about that. Really weird way to start a video
Movementgems Elite is EXPLODING! Join over 13000 others and gain access to my app, programs, cash prizes, exercise tutorials, and the largest health & fitness community on Skool 🤝 Learn more in my Channel's Profile bio
I hope by showing various tendon-dominant exercises that it makes sense that tendons can be trained and overloaded like muscles, ligaments, bone, and other connective tissue
While tendons and muscles are different connective tissues, they are on the same continuum and made out of the same stuff. Tendons do get less blood flow than muscles, but in return are much stronger than muscles
There is too much mystery surrounding tendons that I hope this post can help clear up - without the complicated language that’s usually included in tendon talk. I believe there is a place for that within a deeper understanding, but my goal on this account is to always bring these ideas to the general population. Everyone can win by having a basic understanding in this stuff
Let me know if you have any questions below!
#gym #fitness #health
This actually explains those horriffic muscle tear videos that are so popular. You always see the muscle tearing from the bone at the tendon site, it's never a bifurcating tear.
So true!
Big word
Is it because they avoided full range of motion? This is not sarcasm. I would like to know really
@@ldr08eldaradome50 it's because most of those videos where ppl tear their tendons are juice users, the tendons can't keep the pace because the muscle grows faster than the tenden, that's why unless you're really stupide you'll never tear your tendons apart
@@ldr08eldaradome50 Its often either not proper range of motion, or they abuse steroids leading to fast muscle growth but because the tendons can't keep up leading to tears when lifting heavy.
Tendons don't depend on end range as much to grow. You need slow & heavy eccentrics, or high intensity isometrics to produce collagen. Mid loads don't help them.
Plyometrics too
Well said. It's not about the range of motion, but the slow eccentric movement pace.
What do you mean by High intensity Isometrics? And appreciate your comment 😊
@@londri5660heavy isometric holds for 30 sec rest 90 sec repeat 3 times
Mid loads will definitely still help them just not as much as slow heavy negatives.
Exactly this! If I had a superpower, I would wish for indestructible tendons and ligaments instead of super strength. That's the whole premise of Strength vs Durability (ATK vs HP). The stronger the muscles, the harder they pull on the tendons. As an athlete, I prefer to train my tendons to be stronger than the force my muscles can produce so that it will be able to handle those forces without leading to an injury.
do you think working out tendons with light weights with full range is a good idea
@@Hsuwhsdh yes, when you start out then that's a good idea because it gradually introduces your tendons to new loads. Then after sometimes, you can begin to add more loads into your exercises which is a form of Progressive Overload. This will spike an adaptation for your tendons to grow stronger. But beware that tendons and ligaments take a much longer time to adapt to new loads compared to muscles so don't increase more than 10% of your max weight load every week!
That dip dislocated my shoulder......
Haha I’ve developed quite a flexible dip over the years. That park has extremely wide dip bars - I call them chest snappers. Def not recommended unless it’s something you’ve build up to
How do you build up to it? Just try to reach a bit deeper every few weeks?@@Movementgems
Because you have weak tendons. Because you don't dip deep.
@@alizaka1467yes you just answered your own question
@Movementgems damn is that you? Nice definition bro.
I've had bilateral wrist surgeries for tendonitis almost 16 years ago.
Everything was fine until 2020 lockdown and I was unable to keep my housekeeper and nanny. I took up gardening to keep us active and outdoors and since then I have not found a way to prevent "over doing it" with everything related to my hands.
I've never heard of strengthening the tendons as mine are always inflamed.
Armwrestlers have specialised in tendon training for years, heavy isometrics, especially in the shortened and mid-ranges of wrist flexion and elbow flexion, among other wrist movements 💪🏼
Starting to realize that my knee dislocation on both knees over the past years is actually the result of not strengthening the ligaments more despite power lifting and doing even calisthenics/gymnastics. At one point I had stopped doing calisthenics and gymnastic movements as a result of different goals and over time the lack of training in extreme ranges of motion and then years later stopped training entirely for 2 years due to depression and anxiety led to me hurting that again even though I was "jacked". My surgeon said that I had the shallowest knee cap dips that sit right under the plate he's ever seen and when I was to get into my 40s or 50s I'm guaranteed to get arthritis and need knew replacement. He may be right but I plan to take care of myself better and really make sure I don't just focus on vanity strength and muscle gains. The little things matter much more.
100 % Legit!
I've been doing a lot of heavy partials to increase my Vertical Jump and my Patellar tendon is pretty much always aggravated whenever I do my jumps.
I started doing full range Rectus femoris stretches and Deep Squat Holds (90 degrees and lower) and my knees feel smooth and the tendon pain has diminished drastically.
I make sure I do an Active Isometric Stretch (meaning I'm actively pushing into the stretch) for the rectus Femoris stretches for each leg for 30sec x 3 Sets holds.
I do deep squats for 45secs x 4 Sets holds (Actively pushing into the ground).
What RF stretches are you doing sir?
All I read here is anecdotal evidence:
The claim: 100% legit.
The evidence: "I do this, I do that, I feel this, i experience that, I've been doing this for forever that's why I have this and that, etc., etc., etc...
Just because you have anecdotal evidence from personal experience doesn't mean it's 100% legit automatically. Every individual is different and has different experiences.
Ben Patrick has been talking about this stuff for years
He has! That’s my mentor 🤝
The timing of this is so funny, both my Achilles tendons have been in an increasing amount of pain for the last year or so
Isometrics are perfect for this, not only do they increase tendon strength, but they also help with bone density... And if done for long enough can even give SIGNIFICANT hypertrophy and muscle growth
static holds are the best way to strength your tendons
At the of my workout, I do bodyweight legs exercises, few reps but full range of motion and also slower reps on both concentric and eccentric. For weight, I uses lighter but still can feel the weight.
Thanks for sharing your insights man! Been working through some tendinitis in my hamstring (long head biceps femoris) and was wondering if you have any resources and exercises specifically geared towards strengthening that? Much appreciated!
Great tips
I've hurt myself quite badly during BJJ (Kimura done on me). Nothing im doing to target those rear delt areas are helping since it was an over extension. Do you have any resources to help?
Also, this is a great video ❤
Yes! Check out my shoulder videos by searching movementgems shoulders. Beef up your trap 3 raise, Powell raise, pullover, and external rotation. Hangs can help too. All must be started gently with super light or no weight, and pain free. I have more resources coming out walking people through these things!
And thank you brother!
Manageable load is the key here. 👍
Knees Over Toes guy took me here, lol.
whoa "avoiding full range of motion manufactures tendonitis"
first time I've heard that. that one will stick with me.
What do you think is ththe best way to work around any Tendonitis in the body, I have seen so many videos , read so many post feels very confused where to begin ? Looking for your wisdom
Is there any suplement to add for stronger tendons?
Finding harmony is the key between full range of movement and not a completely full range of movement.
If you have a injury gradually working up to a full range with no added weight.
Only use weight full range body weight is too easy.
Aaaabsolutely very nice 🙂
Correct me if I'm wrong but I heard isometrics are amazing for tendons
Absolutely! And full ranges of motion :)
Why tendons get more load at the end range of exercise sir? End range means long muscle length right? Like the end of eccentric?
I tore my rotator cuff, just witnessing that dip 🤧
Wait what's the benefit of partial Range of motion?
Thank you! I've been arguing with idiots for years that going full ROM will help strengthen their tendons and ligaments.
How would you target strengthening the Achilles tendon. Just deep calf raises?
Yes! And isometrics
Worded I do deeper at squats with mid to heavy weight. Then I do that same thing but baby half reps burns more than 1000000 🌞 Suns
I’m sorry but don’t you train your tendons automatically when you’re weightlifting?
any exercises to strengthen tricep elbow tendons? I’ve been struggling with tendinitis for the past few weeks
Tricep exercises strengthen the tendons connecting your tricep. Remember, tendonitis is the inflammation of the tendon. If you have tendonitis, I don’t think training them will help a ton. Try giving them a little rest. But if you’re set on training, go lighter, and get a good warm up in to help lubricate the joints and everything.
Floss band can also help when all else fails! It also may help strengthening the other side of this muscle, the brachioradialis, to alleviate potential overuse of that area that’s painful, to more evenly spread load around. An easy way to do this is with isometric, 90 degree, reverse curl holds. Lastly, consider strengthening your wrist as this will help build your forearm muscles in general - preventing an overuse of that tendon in the first place. Forearm strengthening is my first go to for clients with elbow tendinitis, and flossing is a last resort. All tools in the tool box. Check out my video “how to build wrist of steel” for ideas on how to build your forearms
That first weighted squat was stalling bad😂😂😂😂😂😂
How long does it take to strengthen and bulletproof your tendons? I've heard it starts after 2 months of training..
It varies - but 8 weeks of consistent hard training can certainly do well
What shoes do you have on there?
Xeros!
How to train chest tendon?
I have had terible back pain for about 8 months now from deadlifting with poor form over time. After seeing many physios and a chiro with no improvements I left them and saw GP and got me to to a ct scan. Turns out i have a few issues: 2 small bulging discs, L4/5 grade 1 retrolisthesis and at L5/S1 bilateral L5 pars interarticularis defects with grade 1 isnthmic anterolisthesis of L5 on S1 with likely nerve pinching. Any tips with this speciific condition? I dont know if your a doctor but any tips on fixing this cause I also get inflammed right side etector spinae and left hip flexor which im guessing my body is doing to try conpensate for my pain. Any tips will be greaty appreciated !
Of course brother. You should definitely continue to consult with a healthcare physician, I cannot give medical advice. I simply try to find what motions and movements that are possible pain free, and slowly increasing load, range, or intensity
You’re a genius
Why is that?
I have been trying to train my right elbow tendon that connects to the tricep because it just feels like it's less stretchy than my left side. I've been doing dumbbell skull crushers and controlling the weight all the way down to full rom and it doesn't seem to be getting better. Any tips?
Yes! I just gave a great respond to another comment covering elbow tendonitis. Check it out!
Try JM Press
I couldn’t agree more 👍🏽
Good stuff
How do you train for3arm tendon
Yessaï 👊🏾
The guy on the leg press has jeans on?? 😨
Tendon strength lasts through you life muscles strength does not!! Do full range of motion and you will have the most strength and size in the long run
Looks like the troll’s comment was deleted! Good call, Gems. Just here to say MovementGems was 100% right here and MrEthan was wrong (: it feels great to be right!
¿ Austin Dunham?. 🤔🧐
Bruce Lee did the same process
Dont ever do a bicep curl like that. It is ineffective and does more harm to the tendons than good.
Yoooo i thought my dip ROM is big
Really healthy philosophy
Always my good sir
Nice
Get your deadlift up to 500 and see what hapoens
Haha if you google Andrew Elkhouly Usapl you’ll see I had a 578 deadlift in competition 😂 that was actually when I had the most pain and injuries. Now training my tendons and full ranges of motion have kept me injury free
Not true, training muscles means training tendons
so true
🤝🤝
Tendons
Ya
Tendons in my shoudlers are fu--ed. So no, i cant train them.
Never heard a single person say you can’t train tendons. I’ve never heard someone even have a conversation about that. Really weird way to start a video
Bullshit