How to Build Tendon Strength vs. Muscle Strength

[@TheMovementSystem]

Follow along on IG to learn more: instagram.com/themovementsystem/

[@manuelblunt2994]

People are just walking nuclear fusion reactors

[@briansammond7801]

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.

[@mmccrownus2406]

migan igh team 3d alpha nucleus overload search that. He's the main propogator of this knowledge.

[@mathewfierros]

Always good to do your own research. Surprised just as you are.

[@arablade8044]

Check out Team3dalpha, he’s also mentioned satellite cells since long ago.

[@briantorres6600]

Migan from team3dalpha has been talking about them for almost a decade

[@eeronat]

Trust but verify

[@kramkalisthenics]

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!

[@souljaboyisbad]

Did ur knees hurt during the goblet squat? Im doing goblet box squats

[@kramkalisthenics]

@@souljaboyisbadNot at all. But half-reps would but not during but after.

[@souljaboyisbad]

@@kramkalisthenics maybe we have slightly different knee issues. Thanks for the quick advice!

[@kramkalisthenics]

@@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.

[@danielhughes6896]

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.

[@bishnietech]

🎯 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

[@scottwebster695]

3:41 Tendon Strength

[@bi0lizard1]

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.

[@oceanmangg]

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)

[@gameslayer404]

@@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.

[@oceanmangg]

@@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

[@user-ze3sg6ix1u]

That's more reason to do it. Just safely

[@SkepticalCaveman]

Resistance bands makes it safer to "lift" heavy

[@padisorgum]

Thank you, this channel will become big

[@TheMovementSystem]

🙏🏼

[@BlackElon1]

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

[@BlackElon1]

I love your channel bro!... ive been lifting since the 90s, you are miles ahead of most channels

[@timothydavis2568]

really like this video. Great pictures, concise explanation, and the perfect length

[@Sparkie075]

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 😅.

[@bobdole3251]

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.

[@alekszockt592]

To everyone wondering, a very good video and the things are very well explained. Just when you train your tendons be carefull and if you are feeling any pain GO LITGHER WEIGHT

[@kaibe5241]

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.

[@lolitsmatt]

amazing video. I'm working on strenghening my achilles, and this is helpful

[@c.galindo9639]

Awesome explanation. I will need to add this to my repertoire

[@TCY.Coaching]

Easily the best summary of this I've ever come across, you da man One question: When you said "5% Strain" to work the tendons, what does that metric mean/how are you measuring that?

[@ryanr6197]

Great video. Thanks for the straightforward and clear instruction with great pictures

[@axlealleyauto]

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...

[@Travisthenics]

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???

[@Travisthenics]

@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??

[@xyzct]

That was GREAT! Talk about critical information!

[@shabbirsyed6741]

What a wonderful explanation.

[@haidyyousif2125]

Big THANK YOU ❤ I LEARN& Retain ALOT by Your Way of Simplfying Complex things

[@beefstickswellington1203]

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.

[@michaelbeholder]

Came for the subject stayed for the smile and excellent drawings 💯

[@grochef]

Thank you. That was a very clear description.

[@luisfer14240]

Excellent video man

[@marcusstrymon693]

Wow. That is why regular crimping is still very important to building finger strenght in climbing

[@erdenjak]

Would you use some of the same training methodologies to improve ligament strength/resiliency as you would for tendon strength?

[@mhs21981]

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

[@CharlesReedPi]

Yes, tendons and ligaments operate under the same principles however tendons are more adaptive

[@filhanislamictv8712]

Ligaments connect bone and bone Tendons connect a muscle with bones and joints

[@Major.Tom.1973]

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! 🙏🙌

[@Major.Tom.1973]

PS I love the flipchart format , it's much more personal than a slide deck with voice over 👏👏

[@erikmorales17]

I love your videos, super informative!

[@Seu_Lunga]

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.

[@StratosFair]

Very informative and helpful video. Thank you doc

[@mrsbootsworkouts]

Great info, thanks!

[@josemilian4167]

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.

[@Blaze-hq4ox]

Needed this thx

[@spazimdam]

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.

[@hendersonhodge4376]

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

[@hendersonhodge4376]

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.

[@Valhalla1776]

Same. I went up on weight and smoked my tendons. Rumor has it tren is bad for that?

[@spazimdam]

@@Valhalla1776 Yeah you've got to be careful adding weight, let yourself get used to each increase. What is tren?

[@Valhalla1776]

@spazimdam it's test on steroids. It's the devil. Trenbolone

[@Em1n3mka]

Easy to comprehend! Thanks. :)

[@antirealist]

What about the rest/recovery period for tendons?

[@kenzieputratantama1957]

This sounded perfect.

[@Mr1gladiatore]

Since I started isometrics I hardly even touch any weights at all and the pump is awesome.

[@mrblablablabla]

Great presentation, thanks very much! Are there nutrients that would help collagen synthesis? Or in other words: what diet choices should I make to support tendon strengthening?

[@arivaldus]

Explicação excelente!

[@mitchplaisir1053]

Great video!

[@sundancer7381]

Very helpful. Thanks.

[@youtuberbayleexiong908]

I learned a lot great video

[@stevescholey3479]

Brilliant, thank you

[@davidrioux611]

@ 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.

[@dianabrewer8832]

What is the best approach to healing tendon strain and rebuilding tendon strength?

[@monstermind4286]

Definitely need to get myself bpc 157 and tb 500 for my shoulder

[@Aelexu93]

Does consuming collagen help in recovering a micro-teared tendon?

[@TheMovementSystem]

Probably. But there’s not a lot of good evidence studying it

[@margaritakaraivanova2839]

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!!!!

[@philipmcluskey6805]

fantastic. thanks for this

[@gripstrength]

Great video

[@lucal9354]

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.

[@flowpom]

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?

[@pedrohenrique-bx4xw]

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

[@dionysusnow]

I saw a study that determined that 8 hours between sessions was ideal.

[@dikbashli]

Thanks for the explanations. but what about tendon bathing, or tendon pump for development? is pump as important as heavy loads to tendons?

[@nicklandreth2527]

What research is leading you to say muscle tension rather than stress and damage is the primary driver of muscle growth?

[@wellscraft]

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.

[@sebastiancordovez273]

How about extensive Plyometrics can they be done daily

[@sun6262-]

So you could hypothetically do 1 rep maxes twice a week for tendon strength

[@kris2435]

Thanks for sharing

[@blakelandes]

How often should I train if I’m focusing on tendon strength?

[@user-vx1ch7iy2u]

How long should I hold heavy isometrics?

[@Blaze-hq4ox]

Until you feel like you can't (like at a point you think it would be dangerous) hold for 15-30s to be safe

[@glennhankins6927]

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.

[@37prashantmehta]

only do what your body can take,do not over do,and slowly increase the strain only if your body allows

[@spartacusjonesmusic]

Good one!

[@TheMovementSystem]

Thanks!

[@oplkfdhgk]

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?

[@kristopherwalhof3660]

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?

[@limo-swine6537]

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.

[@PatrickBingley-xp6fm]

Great point

[@humbertoolivas9960]

can i apply that same logic to a distal tendon rupture and regrow it

[@markslist1542]

Thank you.

[@d_Gnome]

By load do you mean weight? If so, I'm wondering why people who lift heavy all the time have bad joints?

[@AlecFortescue]

That sounded like... High Intensity Training. Why does knee rehabilitation take high volume approach?

[@trentparks7047]

How do you do this while avoiding injury? I’ve had major tendon tears going heavy on those rep ranges.

[@RickBeckler]

Full ROM, TUT and Mod Intensity will build both Muscle Hypertrophy and Tendon growth.

[@ThomasInstitute]

Would ingesting collagen powder further enhance the strengthening of the tendon (especially if doing tendon exercises)?

[@TheMovementSystem]

A high quality collagen supplement yes. I would recommend legion fortify which has UC-II total collagen legionathletics.rfrl.co/9j4dv

[@Magneticlaw]

Or you could just eat meat, fish with the scales and bones, etc.

[@basse9914]

Does this apply to liagments too then?

[@asdfkjhlk34]

Does this apply to ligaments too

[@CharlesReedPi]

Thanks for that

[@EarthMan-hx3xb]

What is a good excercise for stronger elbow tendons? I got elbow pain from training arms.

[@willv88]

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?

[@solo_nazgul]

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.

[@buhgman2205]

Slightly increase your weight and rest times between sets

[@solo_nazgul]

@@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.

[@buhgman2205]

@@solo_nazgulLet's fucking kiss bro PLEASE

[@oplkfdhgk]

is it normal to get little bit of pain after training tendons?

[@lilhaxxor]

You should talk about ligaments too, since they are different from tendons. But maybe you have, I would need to search the channel.

[@Funancialism]

How do you target the tendent in the knee and how do you know it’s being activated and not the muscle

[@Travisthenics]

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??

[@Travisthenics]

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.

[@yahoshua2527]

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

[@willv88]

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?

[@bajuszpal172]

So there is no groth either of muscle or tendons cannot avoid microtrauma? ANd the muscle fever? Paul,68

[@JohnBrun]

Great video, but it was quite confusing for me the way you treated size as a synonym of strength

[@andrewhadjimichael9616]

Any ideas to focus on ACL? Can I use isometric leg extension? Anything else?

[@ntssw]

Have you seen any evidence that taking collagen powder supplements offers any benefit to increasing tendon strength?

[@TheMovementSystem]

Yes. I just read Alan Aragon's post on this recently. I take a collagen/ joint support supplement called Fortify: legionathletics.rfrl.co/9j4dv

[@Noman5462]

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

[@josephcarbone5379]

Well done

[@Richard-go7jr]

Would a 5x5 routine work on tendons also 90% of your max

[@eyeofsauron2812]

So do you recommend mixing tendon training into gym workouts?

[@TheMovementSystem]

Yes

[@truongsinh9955]

What exactly do you mean by heavy slow resistance? Can you give an example?

[@mhs21981]

Basically perform a lift with a weight you can only lift for the maximum of 5 reps, and lift it slowly. Could even be 5 slow pullups

[@truongsinh9955]

@@mhs21981 yea ... there's no way anyone can lift their 5 rep max slowly. If they could, then it would not be their true 5 rep max. In such a case where they can lift say 100 lbs slowly for 5 reps and that's the max they can do, then it's likely that 100 lbs is their 6 or 7 reps max in standard speed. 5 rep max basically means the most weight you can lift explosively/quickly for 5 reps.

[@mhs21981]

@@truongsinh9955 fair enough, so just lift slowly until failure. Doesn't matter if you don't get 5 reps

[@pedrohenrique-bx4xw]

@@truongsinh9955 Yes, it's the weight you can lift for 5 reps max descending for 3 seconds and ascending for 3 seconds. Probably not your real 5 rep max

[@tequilaburp]

Tendon healing is slow. Too much microtarumas could lead into a snap. How frecuently should I train a tendon. I snap my two achilles.

[@surreal_feelins]

Will training tendons help you jump higher

[@nepzski]

what about extremely high reps like 1000 steps but all those steps are high intensity for example running a mile at 80% effort?

[@reiko551]

How about Collagen Peptides supplementation? Do they help with the collagen synthesis?

[@TheMovementSystem]

Probably a little bit

[@wallygrandpa]

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.

[@TheMovementSystem]

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.