How to Build Tendon Strength vs. Muscle Strength
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- čas přidán 12. 09. 2024
- This video breaks down the process of Muscle Protein Synthesis vs. Collagen Synthesis.
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People are just walking nuclear fusion reactors
Out of dozens of videos on the subject, yours is the first video on the subject of muscle growth that I have seen that mentioned satellite cells. At first, I wondered if the mention was bogus (under the assumption that if they were real and crucial to the subject, then others should not have overlooked their importance), but I researched it, and learned they are a real thing with credible references in the scientific literature (though not fully understood, particularly with regard to senescence and aging). It just surprises me that with all the fitness and physiology videos I've seen on the subject, yours is the only one to ever mention satellites cells that I have seen. Thanks. Time to do some more research.
migan igh team 3d alpha nucleus overload
search that. He's the main propogator of this knowledge.
Always good to do your own research. Surprised just as you are.
Check out Team3dalpha, he’s also mentioned satellite cells since long ago.
Migan from team3dalpha has been talking about them for almost a decade
Trust but verify
3:41 Tendon Strength
Strengthening my tendons over years by doing calisthenics and ATG goblet squats. Actually stopped my knee issues that I had at 59, 6 years ago. Gone! Great info! TY!
Did ur knees hurt during the goblet squat? Im doing goblet box squats
@@souljaboyisbadNot at all. But half-reps would but not during but after.
@@kramkalisthenics maybe we have slightly different knee issues. Thanks for the quick advice!
@@souljaboyisbad I worked my way deeper over time. What happened with me is that by squatting deeper it engaged my glutes more and a muscle called the rectus femoris. They took the pressure off my quads and knees.
Good luck with your training man.
Interesting, there is zero chance that you can do a goblet squat with enough weight to approach your 5 rep max, You simply cannot hold that much weight.
🎯 Key Takeaways for quick navigation:
00:00 *💪 Muscle growth is primarily driven by mechanical tension, metabolic stress, and muscle damage.*
03:50 *🔧 Tendon strength is built through collagen synthesis, requiring specific training like isometrics and heavy slow resistance exercises.*
06:38 *💉 Hormonal signaling, particularly growth hormone and IGF-1, contributes to collagen synthesis and enhances tendon strength.*
Made with HARPA AI
Lifting very heavy like that might indeed signal more tendon growth, but if you are middle aged or older like myself, it can also be detrimental to your joints! Before you load up the bar, be wary of increasing your risk of injuries.
After a certain age I think you probably won't be able to build any sort of tissue related to muscles since ofcourse pretty much everything involves overloading the capacity of your muscles, if I'm not wrong you can only maintain a lower decline of muscle and related mass ( unless you built a good physique in your early life without the use of artificial boosters where the decline would be much less prominent)
@@oceanmangg That's assuming you already built your maximum or near maximum of muscle, tendon, bone, ect. Someone who did not train in their early years will still be able to see noticeable, even large amounts, of hypertrophy if they train in their later years.
@@gameslayer404 yes it's assuming that as I have written so, and about the rest, I'm not sure what would happen as I haven't seen an old person trying to build muscle in old age
That's more reason to do it. Just safely
Resistance bands makes it safer to "lift" heavy
really like this video. Great pictures, concise explanation, and the perfect length
Having been out of shape where I can't even really do pull ups any more, I one day decided to try doing slow negative reps from the top instead, as that was very heavy for me and all I could muster. I could feel uncomfortable strain on my tendons (at my age, it's the joints and tendons that are the biggest hindrance), particularly on my left biceps tendon.
Anyways, I ended up straining it or something, as it was injured for months. Any time I did any kind of hammer type biceps exercise (they were palm down pull ups), the pain would immediately rear its ugly head. It's still not 100%, nor completely discomfort/pain free, but at least I can somewhat work it out again, albeit much more gently. Getting older sucks. I used to do well over 100 (112 to be exact) different types of pull ups in one work out.
TL;DR: This guy is absolutely correct in saying that almost max load isometrics or negatives works your tendons, as that's exactly what happened to me when they weren't ready yet 😅.
Bro I think that is called shoulder bursitis. Injured it on pull-ups as well was out 5 months 😢 now I’m learning about mobility exercises to prevent future injuries. I would see a physiotherapist if you could and learn about shoulder mobility exercises and warm ups.
Thank you, this channel will become big
🙏🏼
I love your channel bro!... ive been lifting since the 90s, you are miles ahead of most channels
Awesome explanation. I will need to add this to my repertoire
loved the video, thank you...i think working out and getting blood into the tendon is important. especially injured tendons so i mix it up between heavy stress one day and high blood delivering pump ups the next time in my my tendon repair program. injured tendons cartilage and joints benefit from the blood bathing the injury as they get a lot less blood than the muscle does. that said this is specific to injury rehab as at 60 i have injuries that are older than dirt...
would you suggest that for someone that is young to do say for example 200 repetitions of a low weight to strengthen their tendons and ligaments. kind of like how a rock climber has such massive forearms from lots of blood flow and extended time under tension???
@axlealleyauto and i have seen an arm wrestler go on long runs holding a small weight in each arm to strengthen his tendons too would that work??
Great video. Thanks for the straightforward and clear instruction with great pictures
amazing video. I'm working on strenghening my achilles, and this is helpful
This is the first time I've seen it explained so well that I understood why fasting is working so well for building muscle growth.
Would you use some of the same training methodologies to improve ligament strength/resiliency as you would for tendon strength?
I'm just starting to focus more on isometrics. What are your thoughts on overcoming isometrics? Seems like this would be great for tendon strength@@healthyfitathleticaestheti2739
Yes, tendons and ligaments operate under the same principles however tendons are more adaptive
Ligaments connect bone and bone
Tendons connect a muscle with bones and joints
I usually load the weight during the end of a compound movement and just try to hold the weight as long as possible for tendon strength
This is why heavy load variable resistance bands work best. X3 bar system will give you load without stressing your joints needlessly. Our bodies can carry 7x the load at strong range vs weak, so variable bands bypass the joint damage if you have good form.
Or go old school and use chains.
Big THANK YOU ❤
I LEARN& Retain ALOT by Your Way of Simplfying Complex things
That was GREAT!
Talk about critical information!
What a wonderful explanation.
But I caused tendonitis in my elbow specifically by loading very heavy weights in my bicep curls. Yet you are recommending very heavy loads to build tendon strength. Seems to me that this would just damage my tendons.
You need to cause some stress to the tendon to stimulate growth. Just not so much that your body can’t recover faster than it’s getting damaged. Just like the process of strengthening muscle but slower, because tendons heal slower than muscles
Also MILD pain might be a symptom of a proper amount of stimulus to drive adaptation in the tendon. Just like how muscle soreness is a potential sign of a good workout. But I would recommend doing more research because I might not be 100% right.
Thank you. That was a very clear description.
Wow. That is why regular crimping is still very important to building finger strenght in climbing
Excellent video man
Great info, thanks!
I love your videos, super informative!
Needed this thx
Very informative and helpful video. Thank you doc
Great info thanks doc! Everybody's all about muscle hypertrophy & those same guys keep tearing their tendons & bragging about all their injuries, when it can all be prevented! 🙏🙌
PS I love the flipchart format , it's much more personal than a slide deck with voice over 👏👏
Great video! Do you know how to strengthen the tibialis posterior tendon? I've had pain there for a long time since an injury 2 years ago.
Nice explanation, thanks for the video.
I would suggest you to apply some audio filters to clean up the sound, or try some entry level condenser mic.
Thank you very much for the video! It was very easy for understanding ❤
I don’t have a degree in athletic sphere and all professional terms and uses of words was making it really hard for me, as I don’t actually know what they all mean, but with this video you just helped me a lot! Thank you again!!!!
I learned a lot great video
I just recently started training 2 reps until failure, and this video was fantastic. I gained a lot of muscle and weight from endurance training, but now Im just wondering how to increase the strength not necessarily more reps. Oh and also not get bigger. So that's been an interesting approach.
Slightly increase your weight and rest times between sets
@@buhgman2205 I've been almost super setting everything. If I take longer than a 30 second reset I feel like my heart rate is going back to normal. But then again I remembered I wanted to be able to lift the heavy set without sweating. I feel like I can easily build strength at the stage my body is at but, avoiding muscle growth and instead focusing on tendon strength as highlighted here is the most interesting thing.
@@solo_nazgulLet's fucking kiss bro PLEASE
would really appreciate cited sources. i mean claim that isometrics and heavy slow resistance are best for tendon growth is cool but I'd like to see how one arrived to this conclusion.
@ bio lizard 1. Here’s some things to consider. I’m 52 . Absolutely no T and steroids or any drugs unless you can absolutely determine you are in need by a internal medicine doctor and not a T clinic… Type 1 muscle fibers are the fist example of lean mass loss as you age! Type 1 is what you utilize for strength. But more so, your central nervous system is responsible for producing strength. Strength is the most important of physical attributes for having ability. Simple tips- Reps ( not including warm up ) 3-5 Load matching effort for rep range ( stay away from failure). Manage fatigue, do not induce it.
If you could do only 4 pull ups in single set you would see more results doing single pull ups 7-8 times a day spread through different times a day and gain volume by a few days in a row than followed by few rest days. Bodybuilding protocol is for gaining size not strength!!!!!!! And bodybuilding fatigue leads to injury. Simplify your program. Compound exercise. 1 upper body push, 1 upper body pull, 1 lower body push, 1 lower body pull.
I did my first one arm pull up at 46. Even after a clavicle surgery last year from a contact fracture. I still recovered to deadlift 315 at only 160 lbs body or 225 lbs squats so low ( my ass touches ankles) weight 6 months after surgery.
Lifting heavy equals ability.
Even Gaining endurance in running is easier if you are strong already.
This is interesting. Louie Simmons of Westside Barbell (the "Conjugate Method" of training) always recommended low weight, with many high speed repetitions for the sake of ligament/tendon strength and developing "Strength Speed." For instance, sprinters do a lot of high speed banded leg curls. You are recommending the opposite. Any thoughts?
Not really opposite. Louis Simmons says "tendon strength" but actually it's for recovery, which indirectly helps strength. The high load (or max day) give the damage and adaptation stimulus to the tendon. However, tendons don't have good blood supply like muscles. So, lower weights with higher reps pump the area with blood which improves tendon recovery and thereby improving tendon strength.
I hope this cleared your doubt a bit.
Would ingesting collagen powder further enhance the strengthening of the tendon (especially if doing tendon exercises)?
A high quality collagen supplement yes. I would recommend legion fortify which has UC-II total collagen legionathletics.rfrl.co/9j4dv
Or you could just eat meat, fish with the scales and bones, etc.
Thanks for the explanations. but what about tendon bathing, or tendon pump for development? is pump as important as heavy loads to tendons?
Easy to comprehend! Thanks. :)
Since I started isometrics I hardly even touch any weights at all and the pump is awesome.
What research is leading you to say muscle tension rather than stress and damage is the primary driver of muscle growth?
Good one!
Thanks!
so does this mean that i should do same resistance training but with both low and high weights if i want to have good muscles and tendons?
Very helpful. Thanks.
Great video!
I found missing a crucial information : the duration of each porcess. I assume tendon syntesis is much slower, isn’t it? So it require much more rest time between sessions, right?
If you're doing isometrics you can even do 2 sessions per day, because if you're doing isometrics specially for tendinopathy your tendon is not good, so it can't be stressed that easily. But when you get to that HSR or eccentric training yes, you could benefit from a rest day, because the stress you put on the tendon is considerable. The thing is, it's not much the time between sessions, is more about the time you spend keeping this routine of loading the tendon
I saw a study that determined that 8 hours between sessions was ideal.
Brilliant, thank you
Great video
Well done. Thank you.
what would a total body tendon workout look like? and what protocol would you suggest to implement within existing strength training best practices? and are there certain tendons that would benefit more from this type of training than others?
Look for a book called "Built from broken"
Basically his argument is that you should be doing 5 reps or less close to failure or else you won't be building tendons. So I guess you hit 5 rep maxes weekly for every tendon group you want to build?
I do not buy his argument and see no reason to assume that 8 reps is worse than 5 reps or that you have to do isometrics. He provided no citations. This is pure speculation and I wouldnt put a lot of value on it
@@Myladasounds like a good way to tear your tendons. No way I’m risking that. Build slowly. More reps!
Definitely need to get myself bpc 157 and tb 500 for my shoulder
What about the rest/recovery period for tendons?
As i am certified in multiple sports science certifications the science is great but if more people stopped trying to put to much of their brains into the medical terminology and more into the actual process, calories in calories out, mastering 2-3 compound barbell movements per major body part along with accessory dumbbell work for arms, delts and calves, quality sleep, healthy digestion, consistency and discipline, the aspects of knowledge will come, ultimately if someone is going to teach about muscle growth they should A) have muscle to look like they know what their doing, and B) keep it simple, people get into the rabbit hole of the science and want to focus more on light weight high rep slow eccentric movements but the fact is to put on actual muscle gains heavy weight with good form and basic compound lifts with proper full range of motion and lengthened partials when appropriate are what going to truly put on muscle
Good explanation. As an armwrestler I am struggling with tendon pain much much mroe than jus being sore. Takes years to get stable, I suppose. Any supplements for that you can suggest ?
Except fishoil, taking that daily
I suffered tendon pain from overdoing it with pullups, and I empathise with the pain! Basically I carried on with the training but reduced the volume and tried to change my grip so it wasn't as painful. In my case it probably took around 3 months to recover fully.
Stem cells
This is a great video and I'm coming in due to a bad ankle from too much running? I don't doubt the research, but it seems that both are ways to cause trauma so how does the body know the difference between HSR and high repetition-based (running) trauma?
Full ROM, TUT and Mod Intensity will build both Muscle Hypertrophy and Tendon growth.
Explicação excelente!
How do you do this while avoiding injury? I’ve had major tendon tears going heavy on those rep ranges.
so presumably if i were to jump onto a leg extension machine like you did but hold a light weight for a full minute would my tendons start to adapt to that in the same way??
obviously the light weight after the full minute would be too much to handle and i would have reached my max and have to stop.
Thank you.
Great point
A question I have is that muscles atrophy pretty quickly when you stop working out, how does that work with tendons? Are tendon "gains" longer lasting?
When you refer to getting to the "5 rep" load maximum for building tendon strength, does that mean we should only do 5 reps altogether in a day targeting that tendon? Or does multiple sets of 5 reps also work?
When reps are discussed they are always meant per set only, and i have never heard of any one set training
5 sets of 5 reps
@@AhnQirajimaybe at HIT method. In this case you solve both, muscles and tendons
Thanks for that
Have you seen any evidence that taking collagen powder supplements offers any benefit to increasing tendon strength?
Yes. I just read Alan Aragon's post on this recently. I take a collagen/ joint support supplement called Fortify: legionathletics.rfrl.co/9j4dv
Thanks for sharing
By load do you mean weight? If so, I'm wondering why people who lift heavy all the time have bad joints?
Great vid
And also for tendons microtrauma doesnt seem to be any good thing. Mechanotransduction seems to be the mechanism that increases stiffness. Or whats your source for that
Great video, but it was quite confusing for me the way you treated size as a synonym of strength
If your muscle grow you are going to increase the load because of It and so the tendons Will be forced to adapt. Your explanantion Is fine for someone that wants ti grow specifically tendons. But if you grow your muscle you are indirectly forcing your tendons to rispondo ti higher tension
Well done
Can you get "sored" in your Tendon when exercising for it (clearly yes) but is it the same stimulus like when your train for muscle growth?
To clarify: I started training for my patella tendon in my knee and got always like for the next max. 2 days after the workout a really shallow pressuring soreness in my knee which disappeared then after I recovered. I just started out with knee over toe exercises so Im careful and don't wanna rush through the progressions.
Im just wandering if a little soreness in your tendon is a good sign that you stimulated the tendon for getting stronger, Or is it like tendons shouldn't hurt whatsoever and that when theyre hurt its a sign that I destabilized the tendon by pushing the gears to hard.
Hope you understand my question.
Thank you anyways for that informative video!
Gold.
What is a good excercise for stronger elbow tendons? I got elbow pain from training arms.
Does consuming collagen help in recovering a micro-teared tendon?
Probably. But there’s not a lot of good evidence studying it
It does make me wonder why tendons get stronger while working out if you do not use above principals. When muscles get stronger, at some point the tendons and ligaments will be under such amount of stress that they reach 90% whether you train them specifically or not. So weight training does train ligaments, tendons and faschia as well, I presume.
Yea it does it's just slower to adapt. Especially when the training stimulus is high or in the case of steroids. Which is why bodybuilders or rock climbers with a lot of stimulus to one muscle group often end up with tendon issues. Runners as well but that's often from a lack of strength training. That all said there's a lot of people who just slowly adapt to training with both their muscles and tendons and don't need to worry about tendon specific work.
Why would one need tendons stronger than muscles? They have to be balanced. Taking into account a high risk of joints injuries by taking too much load, I see no benefit from over-training tendons. Or do I miss anything important?
not stoked to hear this lol. i have ehlers-danlos syndrome hypermobility type and i miss lifiting and know its beneficial but knowing i have to lift very heavy to improve my tendon strength is scary.
This was very interesting to me. So it seems like Mentzers 4-2-4 general cadence will also stimulate Tendons. If you dont rest , you dont grow
Would it be weird to think that unlike muscle you can build tendon strength better fasted? My understanding is that while fasted you'll begin to lose muscle and fat using exercise to preserve your muscle, does your body also consume your tendons in the same way? I thought you also get boosts in IGF-1 and growth hormone when in that fasted state which is why im asking
Microtrauma is not needed for muscle growth. Thats the thing we try to avoid
Ok so what I get out of this video is including some isometrics into my training regiment 👍
How often should I train if I’m focusing on tendon strength?
I always heard that higher reps were better for building convective tissue. I'll have to try this. My shoulders are not great. Maybe isometrics would help.
Tendon healing is slow. Too much microtarumas could lead into a snap. How frecuently should I train a tendon. I snap my two achilles.
is it normal to get little bit of pain after training tendons?
So there is no groth either of muscle or tendons cannot avoid microtrauma? ANd the muscle fever? Paul,68
How long should I hold heavy isometrics?
Until you feel like you can't (like at a point you think it would be dangerous) hold for 15-30s to be safe
A truly intense isometric can't be sustained for very long.
In football we did a ton of isometrics to bulletproof our bodies from head to toe, and generally we did 7 seconds at max intensity.
Very interesting analysis when i did Chinese martail arts the syllabus and techniques involve what you call tendon strengh or concious aligne ment of joints to maximise the power of the techniques ? Author mantack Chia has written extensively about these ancient approaches which are still revelant to our modern world
Wait my tendon now hurts because I was lifting heavy. Doesn't that mean that now it can handle a lot less than my 5 rep max? I don't know man this feels dangerous
This is basically what’s happening during hang board training in rock climbing, as I understand it
I have run into tendon issues when trying to do cardio and weightlifting. Knees, elbows, hips. 36 and only about 10 lbs overweight or so. Eat Whole Foods cooked at home all organic tho I do drink caffeine. It’s frustrating trying to get into training and hitting a wall every single time . I feel like I’m needing to train my mobility and joint health (along with tendons) overall as setting some kind of base but not sure how to go about this or what training system to use. Any recommendations?
I’ve been to a couple of PTs different modalities. It’s hard to find someone really good with an overall view of your physical development
How do you target the tendent in the knee and how do you know it’s being activated and not the muscle
Channelling some Dr Andy Galpin. When I remember correctly from his podcasts, MPS works separately from satellite cells and micro dmg in the muscle. Nobody knows exactly, but Andy's take was it is the thickening of myosin that is the primary contributor. The dmg hypothesis is believed to be least likely. An interesting concept is that muscle cells have multiple nucleus sites (as opposed to most other cells only having single nucleus) that are believed to be involved in the metabolism of the muscle in a significant way.
can i apply that same logic to a distal tendon rupture and regrow it
When you said at the end of the video you need to get close to our "5 rep max" load you mean we're failing at 5 reps or less correct? Also is their any dietary requirments to stimulate collagen synthesis?
Yea near 5 rep max is a good target to work up to but you probably will need to start lower. Also gelatin supplementation has shown some improvement in collagen synthesis
Thank you for the info. I appreciate the help. @@TheMovementSystem
What are the structural building blocks for collagen synthesis? Akin to amino acids for muscle. Please and thanks!
Also amino acids