The best way mechanical tension was described to me is to think of it as an involuntary slowing down of the bar during an exercise. The ‘bar’ could be dumbbells or cables or whatever but for mechanical tension to occur, it should involuntarily slow down, meaning no matter how hard you push (the rate of perceived exertion/effort) the ‘bar’ will move slower. All this to say, train to failure or very close to it, train the full ROM with good technique and have a slower tempo on the eccentric portion. Also, stretch mediated hypertrophy does not apply to all muscle groups (it differs from triceps to hamstrings) and the adaptations seen from stretch mediated hypertrophy apply to new lifters.
I was actually trying to explain mechanical tension to a person that knows nothing about weight lifting today and I summarized it down to "muscle exhaustion". I think it's a close enough explanation so that the everyday person gets it.
Thats a very good summary. If they asked you to elaborate on it more, what would you say? (I'd be curious to learn from you as your simplified version was very helpful to understand!)
Mechanical tension seems to be the major (if not only) way muscle is built compared to metabolic stress and muscle fibre damage. What exactly can be considered as mechanical tension is not 100% clear, but practical suggestions are: train close to failure, with good form and range of motion, controlling the eccentric portion of the movement.
Great video! There is so much value in training in different rep ranges, manipulating tempo and incorporating all parts of the exercise movement (concentric, eccentric and isometric) all of which will contribute to mechanical tension. Your best gains will come from novelty; have fun with your training and switch it up every 4-6 weeks.
Most of that is nonsense. Tempo is almost irrelevant Isometric do little but increase metabolite accumulation. Changing everything 4-6 weeks completely eradicates decent progressive overload and only progresses Intermuscular adaptations in half that window. Rep ranges have different consequences
@@lespaulsarecool Tempo is not irrelevant; it is a great tool to manipulate that can disrupt a plateau. Studies have also shown strength gains can be made from isometric training with less muscle damage compared to concentric and eccentric loads which means faster recovery time. Changing your routine every 4-6 weeks is a generic statement I made, the point is the body best responds and adapts to novelty; 4-6 weeks is (on average) a good rough timeline to some what change your routine (ie. rep ranges, tempo, exercise selection) for intermediate and advanced lifters that are not following a specific program.
@@matthewmeikle3609 strength specific gains? Nah. I said almost irrelevant. Also I explained what happens in "novel stimulus" but please do share the science where changing stuff up is relevant to an actual plateau in strength/size and not just new neuromuscular adaptations! In fact, nah. There's no point.
@@lespaulsarecool well adressing your previous comment, tempo is for sure not irrelevant. rushing through the eccentric portion of the movement does affect the ammount of stimulus provided. if you were talking about varying the tempo, then you would be correct in saying that it has no benefits. you are right about isometric contractions (specially in the shortened position) as they seem to not provide any added stimulus. and adressing this comment, as you said it yourself, neuromuscular adaptions are the reason in why you can progressive overload, so they do help in progressing a plateau. and changing your training program, although physiologically not necessary, it doesnt erradicates proper progressive overload, it just makes it harder to set a good progressing pattern.
When you think of a string or a cord when you pull from both sides you generate a lot of tension, the same with muscle fibers that is why eccentrics and stretch exercises induces more mechanical tension and growth its not really about more weight.
This would also mean that if some strings snap or stiffen while you are generating the same amount of tension as before the mechanical tension per string would increase, right?
@@ThingsYoudontwanttohear not really, its a poor analogy tbh. Its better to think of MT (although not wholly accurate) as a stimulus the muscle experiences. Rather than something you're trying to build. Load is often massively overlooked as the 5 v 30 can "grow" the same but there are other factors at play. Heavier sets cause LESS fatigue and faster recovery BETWEEN sets for example. But same hypertrophic stimulus.
Time under tension is pretty much just the process of doing reps… pretty much learn how to lift to target specific muscles so you can lift the most with them and slow your reps down on the eccentric portion. Make sure to recover for the next workout and you’re set.
Hey! I have the opportunity to train at any time! I live in an apartment where there is a mini gym in one of the rooms, but there is a Smith machine, a crossover, a bench press, squat racks. I have the opportunity not to work yet. I just described the situation to make it clearer! My question is: is it better to spread the whole workout over the whole day? for example: morning-4 approaches, after 3 hours another 4 approaches, after 3 hours another 4 approaches? And what do you think, if you do 1 approach for each muscle, but every day and distribute these approaches for the whole day. for example: at 8 am - chest, at 9 am - back, at 10 am - legs, at 11 am - shoulders, and then, but all in one approach and six days a week?
Splitting your workouts into multiple sessions per day may be slightly superior. However, In my experience, this is very impractical for most people. Here is a vide going into more detail in this topic czcams.com/video/VGywrEYk_no/video.html
the best way to distribute your exercises is in a push, pull leg routine. Search it up, it is scientifically proven that this is the best way to train.
Love your videos! I often make my first lift a load focused lift then work back to better technique, rom and focus on the target muscle. Is this still effective?
do you think muscles experience that much high mechanical tension on eccentric movement? since eccentric is usually stronger than concentric. usually you fail on concentric part first and technically you could still continue with eccentric for few more "reps". would that suggest that muscle is not that fatigued in this portion if the rep and therefore it doesn't experience that much mechanical tension or there are other factors at play?
Good question. This is an area that we don't have all the answers to yet. I would assume that doing a few more eccentric-only reps after failing in the concentric portion would result in slightly superior growth. However, this is very difficult to do in practice for most lifts 🤔
I'm sorry. I am a slow learner. uhmm full range of motion should full stretch your muscles and my max lift is 9 coz I can't lift it anymore. is that also a mechanical tension? I'm really sorry. I'm an idiot.
You don't need heaviest weight possible. But why wouldn't you do just 1 or 2 sets instead of fatiguing yourself by doing doing 4+ sets to achieve the same results. Obviously making sure technique is good
That's another way to look at it. Although reps performed far from failure don't involve all motor units, which is why training close to failure is important for muscle growth 🤔
The best way mechanical tension was described to me is to think of it as an involuntary slowing down of the bar during an exercise. The ‘bar’ could be dumbbells or cables or whatever but for mechanical tension to occur, it should involuntarily slow down, meaning no matter how hard you push (the rate of perceived exertion/effort) the ‘bar’ will move slower. All this to say, train to failure or very close to it, train the full ROM with good technique and have a slower tempo on the eccentric portion. Also, stretch mediated hypertrophy does not apply to all muscle groups (it differs from triceps to hamstrings) and the adaptations seen from stretch mediated hypertrophy apply to new lifters.
This is a good way to think about it. Well said 👍
I was actually trying to explain mechanical tension to a person that knows nothing about weight lifting today and I summarized it down to "muscle exhaustion". I think it's a close enough explanation so that the everyday person gets it.
Thats a very good summary. If they asked you to elaborate on it more, what would you say? (I'd be curious to learn from you as your simplified version was very helpful to understand!)
Yes, that is a pretty good summary 👍
I would say contracting and elongating muscles with resistance over a full range of motion.
I would say the amount of tension the muscle gets exposed to
@@nboss968I think thats the clearest response
Mechanical tension seems to be the major (if not only) way muscle is built compared to metabolic stress and muscle fibre damage. What exactly can be considered as mechanical tension is not 100% clear, but practical suggestions are: train close to failure, with good form and range of motion, controlling the eccentric portion of the movement.
Great summary 👍
if u are in doubt about the concept of mechanical tension, just watch paul carters video on the topic, he does a very well job on explaining it
Peter, you are doing Gods work with these videos. Thankyou for you efforts over the years
Cheers, no problem 👍
U just associated a man with god
Thanks for the vid. All of your videos really helped me build my dream physique. I appreciate it man, keep it up!😊
No problem 💪
Great video! There is so much value in training in different rep ranges, manipulating tempo and incorporating all parts of the exercise movement (concentric, eccentric and isometric) all of which will contribute to mechanical tension. Your best gains will come from novelty; have fun with your training and switch it up every 4-6 weeks.
Well said 👍
Most of that is nonsense.
Tempo is almost irrelevant
Isometric do little but increase metabolite accumulation.
Changing everything 4-6 weeks completely eradicates decent progressive overload and only progresses Intermuscular adaptations in half that window.
Rep ranges have different consequences
@@lespaulsarecool Tempo is not irrelevant; it is a great tool to manipulate that can disrupt a plateau. Studies have also shown strength gains can be made from isometric training with less muscle damage compared to concentric and eccentric loads which means faster recovery time. Changing your routine every 4-6 weeks is a generic statement I made, the point is the body best responds and adapts to novelty; 4-6 weeks is (on average) a good rough timeline to some what change your routine (ie. rep ranges, tempo, exercise selection) for intermediate and advanced lifters that are not following a specific program.
@@matthewmeikle3609 strength specific gains? Nah.
I said almost irrelevant.
Also I explained what happens in "novel stimulus" but please do share the science where changing stuff up is relevant to an actual plateau in strength/size and not just new neuromuscular adaptations!
In fact, nah. There's no point.
@@lespaulsarecool well adressing your previous comment, tempo is for sure not irrelevant. rushing through the eccentric portion of the movement does affect the ammount of stimulus provided. if you were talking about varying the tempo, then you would be correct in saying that it has no benefits. you are right about isometric contractions (specially in the shortened position) as they seem to not provide any added stimulus. and adressing this comment, as you said it yourself, neuromuscular adaptions are the reason in why you can progressive overload, so they do help in progressing a plateau. and changing your training program, although physiologically not necessary, it doesnt erradicates proper progressive overload, it just makes it harder to set a good progressing pattern.
When you think of a string or a cord when you pull from both sides you generate a lot of tension, the same with muscle fibers that is why eccentrics and stretch exercises induces more mechanical tension and growth its not really about more weight.
well said 👍
This would also mean that if some strings snap or stiffen while you are generating the same amount of tension as before the mechanical tension per string would increase, right?
What do you mean "more" mechanical tension? And what do you think Concentrics are for?
@@ThingsYoudontwanttohear not really, its a poor analogy tbh. Its better to think of MT (although not wholly accurate) as a stimulus the muscle experiences. Rather than something you're trying to build.
Load is often massively overlooked as the 5 v 30 can "grow" the same but there are other factors at play.
Heavier sets cause LESS fatigue and faster recovery BETWEEN sets for example. But same hypertrophic stimulus.
Great video as always man! Very informative 💪
Cheers 👍
2:50 this is the key piece of information.
2:30 controlled eccentric tempo
Nice video, this is a very informative and helpful channel
Glad to hear it 👍
I like to think of it as slowly mastering the gravity. Your muscle adapts to the weight until you feel lighter under normal gravity.
Amazing channel 10/10
Best video ❤
Bro thank for this amazing video ❤
no problem 👍
Amazing work man 🙏🫡
💪
Nice One. Simple , but informative.
Thanks.
cheers, no problem 👍
Not simple, a lot of work go’s into these episodes..straight forward but informative thanks.👊🏻
Thanks youuuuu for this omg
No problem
@@FlowHighPerformance1 where did those infos come from, are u a cientist?
How should the practical application of tension under time and mechanical tension?
Good question. I may make a video on time under tension in the near future 👍
@@FlowHighPerformance1 We are looking forward to your new video.👍
@@fahribayram6967
• Focus on mind-muscle connection
• Take each rep very slow
• Always get the stretch
Time under tension is pretty much just the process of doing reps… pretty much learn how to lift to target specific muscles so you can lift the most with them and slow your reps down on the eccentric portion. Make sure to recover for the next workout and you’re set.
Hey! I have the opportunity to train at any time! I live in an apartment where there is a mini gym in one of the rooms, but there is a Smith machine, a crossover, a bench press, squat racks. I have the opportunity not to work yet. I just described the situation to make it clearer!
My question is: is it better to spread the whole workout over the whole day?
for example: morning-4 approaches, after 3 hours another 4 approaches, after 3 hours another 4 approaches?
And what do you think, if you do 1 approach for each muscle, but every day and distribute these approaches for the whole day.
for example: at 8 am - chest, at 9 am - back, at 10 am - legs, at 11 am - shoulders, and then, but all in one approach and six days a week?
Splitting your workouts into multiple sessions per day may be slightly superior. However, In my experience, this is very impractical for most people. Here is a vide going into more detail in this topic czcams.com/video/VGywrEYk_no/video.html
@@FlowHighPerformance1
thanks!
the best way to distribute your exercises is in a push, pull leg routine. Search it up, it is scientifically proven that this is the best way to train.
I guess they just smashed that “stretching does nothing for the body” nonsense… #ThankYou
yes, this is an emerging field of evidence 👍
anybody has link to the orthoses at 4:30 i want to buy some
I believe Eric Helms from 3DMJ got his hands on one!
Love your videos! I often make my first lift a load focused lift then work back to better technique, rom and focus on the target muscle. Is this still effective?
Yes, but I would still recommend using strict technique & full ROM for your first lift too 👍
do you think muscles experience that much high mechanical tension on eccentric movement? since eccentric is usually stronger than concentric. usually you fail on concentric part first and technically you could still continue with eccentric for few more "reps". would that suggest that muscle is not that fatigued in this portion if the rep and therefore it doesn't experience that much mechanical tension or there are other factors at play?
Good question. This is an area that we don't have all the answers to yet. I would assume that doing a few more eccentric-only reps after failing in the concentric portion would result in slightly superior growth. However, this is very difficult to do in practice for most lifts 🤔
What does "high mechanical tension" mean?
I'm sorry. I am a slow learner. uhmm full range of motion should full stretch your muscles and my max lift is 9 coz I can't lift it anymore. is that also a mechanical tension? I'm really sorry. I'm an idiot.
mechanical tension is basically just ensuring your stress the muscle by training with a full range of motion and taking each set close to failure
Tension overload
Metabolic overload
Ecentric overload
You don't need heaviest weight possible. But why wouldn't you do just 1 or 2 sets instead of fatiguing yourself by doing doing 4+ sets to achieve the same results. Obviously making sure technique is good
More volume (sets / muscle / week) tends to result in superior growth in most cases 💪
Full ROM and stretch mediated hypertrophy are not the same thing. Mechanical tension has nothing to do with duration
I feel mechanical tension is the number of times the muscle has to work like when it internally clenches, contract etc. Not necessarily failure tho
That's another way to look at it. Although reps performed far from failure don't involve all motor units, which is why training close to failure is important for muscle growth 🤔
@@FlowHighPerformance1 correct but if assume 10 rep is your failure domain then even doing 5-6 is good enough for mechanical tension to hop in.