How to Really Strengthen Your Tendons | The 70% Rule

[@TheMovementSystem]

Thanks to Ten Thousand for sponsoring this video. Use code: MOVEMENT for 20% off. www.tenthousand.cc

[@theonlypandamonium]

00:04 Building tendon strength requires exercises above 70% of maximum muscle contraction strength 01:36 Proper execution of single leg calf raise for tendon strengthening 03:03 Build tendon strength with proper exercises 04:25 Strengthen tendons with 70% force for 30 seconds 05:41 Hamstring long lever bridge targets proximal hamstring tendons. 06:54 Strengthen proximal hamstring with long lever glute bridge 08:12 Focus on keeping pain level below 4/10 and returning to baseline after 24 hours. 09:28 Use 70% contraction strength to strengthen tendons.

[@TheMovementSystem]

Thanks. Added to the video.

[@ttb1513]

@@TheMovementSystem Add in: 7:40 Exercise 4: Open-can bicep isometric. 8:40 Exercise 5: Extensor tendon in elbow (tennis elbow). Exercise 1,2,3 Calf raise, Patellar tendon leg extensions, Hamstrings.

[@whoknows8223]

Legend thank you Sir

[@jerryh2954]

Yes, this was super helpful. Unfortunately, I see very little of this compared to "How to bench more videos" and once you get to those big bench numbers your will find that your bicep tendons can not longer hold up, and then you lose all of your progress while you struggle to figure out how to address the tendon issue. Please add more tendon areas to work on, this is very interesting.

[@juansalas2882]

The biceps stabilize but isn't working in the bench press. And this method apply for every tendon, you just need to know what each tendon does and you seem very confused.

[@altname4742]

Gained a subscription! I was looking for ways to strengthen the tendons, this seems to be very underrated by bodybuilding channels

[@redberries8039]

i'm pretty sure one can build tendon strength using motions that are well below the 70% threshold by starting the movement from a position that elongates the muscle and tendon. One example would be the lunge; back leg elongated, control the tension by shifting weight to the lead leg as needed and put the tendons in the trailing under a little stress in that stretched position and work the muscle over the available range of motion (be careful tendons take many weeks to strengthen, dial it back at the first hint of injury)

[@wskeal86]

It seems it's better to start slowly (with 3x10seconds) and gradually increase to 3x30seconds. Cuz otherwise you could be in sore for 2-3+ days. You could also try to lower the weight and hold for 3x30seconds (to avoid too much of pain) but then your threshold would be below 70% and this intervention would not be as effective, so it seems it's better to reduce the duration, not the intensity. In original paper it is prescribed to start with 3x10seconds.

[@gmaxsfoodfitness3035]

Interesting as I was taught 30-45 secs for 3-5 reps for knee pain from a pro dunker (Isaiah Rivera) and his trainer/partner. It needs to be challenging remember. 10 secs for the exercises I was doing (leg extensions with kettlebell on foot, 1 leg quarter squat, wall sits) are way too easy. 30 secs for 3 sets was a nice challenge in the beginning and very doable. There wasn't a 70% rule involved but that wasn't really necessary as most of the exercises used body weight and are very effective. Pain level was also considered so if the levels were too high for too long dial back the intensity or volume as necessary. I've had patella tendonitis and Osgood-Schlatters for decades at this point so it's not like I was starting from a strong base. That was my experience mostly for knee pain in both knees. Using the 70% rule and involving other tendons may be quite different depending on how bad the injury is. Thanks for your input here as well.

[@wskeal86]

@@gmaxsfoodfitness3035you are right. Many PTs suggest to do 30-45 seconds hold per set for 3-5 sets every day or even twice a day. But I found for myself that it's too much. It increases my symptoms next day and it lasts 3-7 days before it settles down. So start slow (3 sets of 10-15 seconds) for me was better since I could handle more sessions per week without flare up. So there is a confusion, some papers suggest to start slow, others suggest to go straight to 3-5 sets of 30-45 seconds twice a day. It seems that sweet spot is somewhere in between.

[@gmaxsfoodfitness3035]

@@wskeal86 Yeah I really think it depends how bad the injury is, the exercise, and the amount of weight put on the tendon. I'd done some Achilles strengthening exercises early in the year (mostly resistance bands on foot with dorsiflexion and plantar flexion and some ankle circles added in) when my left Achilles was pretty sore and I couldn't even jog (1st injured in November 2023 during warm up for 40 yard dash then I aggravated it again running for the last bus of the night back in February, bus driver didn't even stop for me smh). Started with bands but added in standing on my toes because I noticed when it was originally injured it was too painful to tip toe and hold it so that was the benchmark to see where my Achilles was in the healing process. Eventually I could walk on my toes up 3 flights of stairs. I basically stopped doing exercises because it wasn't hurting anymore and I keep my new ebike in my apartment in front of the door where I did my band exercises and just don't have room to move it anywhere else (small studio apartment). A few hours ago I tried a left calf raise hold with my hand on the wall for balance. I gauged how it felt during the 1st set as I timed it to see if I needed to stop at 15 or 20 secs but was able to go to 30 secs. It was definitely a shock to my leg afterwards so I needed a few mins rest instead of 90 secs (haven't done regular 1 leg calf raises in years) but I was able to do 3 sets for 30 secs (2 min rest before last set) and just sit down and eat after. From this I can tell I cannot add weights to my Achilles yet. Body weight is perfect for the next couple months or so. I'll see how it feels tomorrow to know if 30 secs is too long or if I need to tone it down to 20 or 15. What tendon injury were you rehabbing that needed 10 secs per set to do safely? For my Achilles, I did band exercises (based on reps not time) once each day for a 2 or 3 days until I needed to take a break from it. I never tried to do it more than once a day. My knee rehab was the same way. Only issue was probably from straightening my leg too much during leg extensions with 15Lb kettlebell which was a bit painful and uncomfortable that I stopped doing that exercise (probably just need to adjust knee angle though). The consistent knee rehab I've done for over 3 years is Reverse Out Knee Pain (ROKP or walking backwards) which I learned from Knees Over Toes Guy back when I was on Instagram. I get great results going up the stairs backwards as well as walking uphill on grass at the park. The stairs has more of a knee joint/tendon focus while uphill on grass has a more quad building focus.

[@seattlegrrlie]

I can confirm the long item in supination has absolutely improved my elbow. It's a process but it works

[@douggherkin]

How long did it take? Did you only use this exercise? What long item did you use? Everything I have does not adequately test me, is it worth adding weights to the end of something?

[@cohenmcmahon7253]

@@douggherkin Use an adjustable dumbbell and load one side

[@jameshegeman5660]

This is a great video. I do have one critical comment: Hamstring tendon issues are really not very common. In particular, they are far less common than hamstring *muscle* issues…. The reason for this is that (i) running is the primary culprit of most hamstring injuries; and (ii) the hamstrings are never shock-loaded like the calves or quadriceps complexes are during running. This is not to say that hamstring tendon isometrics have no place - only that I would be very careful in doing long-duration contractions with the hamstrings in a shortened position. This is a potential driver of fascicle shortening, which is far more likely to cause injury to the hamstrings than a lack of tendon-focused exercise.

[@mohamedsakka2338]

hmm, okay

[@jonathanclark5137]

This could have been a great video. But a majority of the time you are talking and flashing things on the screen, while only a fraction of the time are you actually showing someone doing the movement. You didn't even show someone actively doing the routine, you just briefly showed the position they were in. What i would suggest next time is show someone starting and stopping the exercise for 30 seconds so the viewer actually understands what they see supposed to do. Because i just watched the whole thing and I don't feel I know much better what to do except to do static holds. I hope my suggestions are helpful.

[@acfoodmedia6811]

I'm pretty heavy for my height but also muscular. Whenever I run, my left achilles tendon always gets strained. This is due to me missing my ACL on my left leg. Hopefully this exercise will allow me to strengthen my tendon and be able to run or sprint regularly. Thanks for the content.

[@tonyrabone4668]

Particularly good video, very easy to apply. Thank you.

[@edwardgrenore126]

This way to do single isometric leg extension hold is new to me! I'll definitely try this. So far I have only been doing the so called iso but with an intial extension into my near my 3/10 pain zone with my weaker leg, then switch legs in-between and lowered the weight down with my both of my legs slowly like a slow eccentric training type.

[@IdontNeedHandles]

Your content is extremely helpful but latest editing makes videos hard to watch. Too many camera jumps and annoying sound effects. I'm getting a headache after 2 minutes of watching.

[@dansu1503]

This 1000x. The patellar tendon and achilles are things I really want to work on, but the video cut so fast I still dont really get it 😅. Wish we could have like 15 solid seconds of footage for each exercise

[@zerrodefex]

Yeah the sound effects were just annoying, felt like when someone just discovered that feature in PowerPoint and goes crazy with it.

[@Chester16791]

Sorry couldn’t subscribe to your channel or like unfortunately. Came for the content not supersonic editing.

[@Ethereum1789]

The video is perfect. Stop whining about everything ungrateful boomer.

[@iliketurtles4463]

Absolutely, this has been edited by or for someone under the age of 25 with tick tock or spongebob brain. I'll find the same information elsewhere and not subscribe like I had planned...

[@Ethereum1789]

Great video. Thanks🙏

[@TheMovementSystem]

Also if you try Ten Thousand Gear let me know your thoughts. I want to hear what you think

[@mr.e8226]

a great add on to this would be adaptions to use furniture as the load. of course can't put a couch on your back, but I do load my hips with a dinner table and can do bent over calf raises. I'll try with isos to see if I can get the creep effect you describe.

[@enlancement]

For wrist supernation just use a bar and alter the distance from the middle

[@joepriority]

I think this is great info. Im also a big fan of your podcast which goes into superb detail on the subject of collagen synthesis and tendon rehab. Very cutting edge. I would say though that the system as presented raises a few questions. For one thing, lets say you're properly hitting the 70% max level during training. But then the soreness extends well beyond the 24 hour limit? Then what?

[@TheMovementSystem]

You may need to build up to 70% over several weeks. When symptomatic it’s sensible to let pain level dictate loading and keep it below ~4/10

[@joepriority]

@@TheMovementSystem Thank you and keep up the great work!

[@wskeal86]

In original Keith Baar's paper it is prescribed to start with 3 x 10 seconds and gradually build up to 3 x 30 seconds (it could take a few months to build tendon strength up to 3 x 30sec). If you do 3x10sec and don't feel soreness in your tendons next day (or next 2 days since there might be late response), then it's time to increase the duration to let's say 3x12sec.

[@TheDamian58c]

Watching this video raises a few questions: What should be the intensity of the "hard" 30s contraction, like should the 30s be my max duration at which I can hold the given position or an RPE 8 equivalent? Also, you provided examples of exercises that isolate the tendons of interest, but could one kill multiple birds with one stone by applying the same principle for compound movements, like squat at 90 degrees or a weighted dip at 45 degrees to affect all the tendons that get stressed during these movements?

[@wskeal86]

It seems like these protocols based on original Keith Baar paper. Since it's hard to tell what is 70% exactly, Keith Baar suggests to push as hard as you can for 30 seconds, if you can't hold the weight for 30 seconds, then it's too much weight. Let's say if you can't hold you heel elevated for 30 seconds for the achilles exercise (in the video), then the weight on the bar should be reduced.

[@TheDamian58c]

@@wskeal86 this then raises a few additional questions. Wouldn't it be more beneficial to go submaximal on these, so for example holding my 30s max weight for 25s? or alternatively holding a load for 30s with 5-10s in reserve (before failure)?

[@wskeal86]

​@@TheDamian58c in Keith Baar paper it is suggested to start with 10s holds for a few sets, and gradually increase it to 30s for 3-4 sets. I know it's hard to choose the right weight but you can try some weight and hold it for 30 seconds. If it is too easy (you sure that you could hold it more, let's say 45 seconds total), then increase the weight, but if you couldnt hold it for 30s (you failed at 20th second), then reduce the weight slightly. After you find your start weight, then do 3-4 sets of 10s 2/3 times a week. And every month you could add 5s to every set. So after 4 month you could do 3x30s per session. And also because you are getting stronger it is better to increase the weight from week to week. You should also monitor your tendon pain level 24-48h after the session, if it's painful to walk (let's say achilles tendons) the next day or two, then it's better to reduce reps/duration/frequency.

[@Eric3Frog]

@@wskeal86good advice. Ease into loading and duration.

[@bensonalexander5264]

Hey Matt @TheMovementSystem, I’d like to say thank you and let you know that I did the weighted barbell Achilles tendon strengthening exercise you showed in this video since about last week and I’ve noticed a huge improvement in the health of my Achilles tendons. I don’t wake up anymore with sore Achilles tendons as I get out of my bed in the morning and seems my Achilles tendinitis is fully gone. Thank you!!!!! ❤ Your content here is legit and every PT and athlete should know this stuff. You saved me from having to pay multiple copay PT visits 😄

[@Gumblegar]

No wonder bruce lee did explosive isometrics! This was a massive find thanks for the help🎉

[@Cloppa2000]

This couldn't have come at a better time.. (actually 2 weeks ago would have been better!) I have an achilles tendon issue now (swollen and feels pulled) from sprinting for the first time in about 30yrs. I was thinking maybe some isometric work might help. But now it's slightly injured do you think I can start with some lighter isometric holds to start building it up, or do you think I should rest it as much as possible for several weeks? Trouble is I don't want to stop all training and anything more than walking now aggravates it to a certain extent! I.e. can we strengthen a tendon starting with with lighter tensions whilst it is repairing? Aha.. you mentioned this with the golf club.. we can start collagen synthesis and heal! Fantastic! Thank you. 👍👍👍

[@ElTestok]

What if the individual already has Achilles Tendonitis with scar tissue buildup? (forming a bulge) A Progression of controlled eccentrics is usually recommended, but I haven't heard of heavy loaded isometrics in this case. Could this be detrimental? And how does it compare to controlled eccentrics with bigger ranges of motion (ex: standing on an elevated surface and going lower than horizontal)?

[@StevenRoot]

Love this. I guess inspired by Keith Baar’s work? Could you make a video on how to program this into a strength training program? I have distal bicep tendon issues at the elbow and am a strength athlete.. I’m wondering where to program these isometrics in the context of a program involving a good amount of heavy lifting already to avoid injury / overuse.. Or answer here whichever you prefer :)

[@hung-workout]

So overcoming isometric (if done right) would be one of the best ways to build tendon strength.

[@johncoffey1483]

Thank you, I'll give the isometric tendon exercises a go.

[@punteroism]

Could reverse nordic curl iso be used in place of leg ext iso if missing equipment? If so what angle of leaning back would you recommend? If not what could you do just bodyweight?

[@Eric3Frog]

I think sissy squat while holding onto a suspension trainer or holding a door knob on an open door while splitting your knees on either side of the door will work.

[@nishantsthalekar8857]

Great content as always! I had a question; which exercise would you recommend to improve strength of anterior tibia tendon?

[@jarrodpelrine7229]

Read the book dynamic strength

[@EmptyKingdoms]

What about grip/fist/forearm? I really need something for that.

[@SeppeDeVos-md7jk]

just hold heavy weights

[@ukasztarnowski7605]

Why it have to be in the middle of the range of motion ? Why for example calf can't be fully shrunk or full extended during isometric contraction ? I need strong tendon in fully shortened position becouse I need dynamic/plyometric jump which is done with flexed foot, and I need strong hamstring tendon for splits in fully extended hamstring muscle. What is the difference ? is there any difference of the joint angle during contracion in the context of tendon strenghtening ?

[@Langey_Fitness]

Hey Matt! I'm going to look into these a bit more. I started doing similar stuff (including pails/rails) with my PT. Would you say this could be done within the same workout as a strength/hypertrophy session? I'm thinking after my working sets, I can do the isometrics as a 3rd or 4th set.

[@icenic_wolf]

Is there an alternative you'd recommend for the patellar tendon if our quads are stupid strong (and quad-dominant) and we one-leg the leg extension stack for reps?

[@ZDB23]

Is there any exercises you would use these techniques for with peroneal tendonitis because bands just don’t cut it for me

[@Misty_Ocean]

Hello, would heavier overcoming isometrics for shorter times (maximal voluntary contraction for 6-10 seconds for a few reps) at a few joint angles work as well? It doesn't have as much time for the slow stretching you are talking about but I do remember talk of those being the best for strength and thought that applied to the tendon synthesis as well. Are these longer holds better for that?

[@YHWHsam]

Is this good to do even if u don’t experience any issues with ur tendons? Like is this a good preventative technique or is it more so for someone recovering from tendon pain

[@AllergyX]

do you have any favorite distal biceps tendon exercise?

[@kramkalisthenics]

Interesting. I wonder how the following calisthenics movements affect tendons: ATG goblet squats, pull-ups and bar dips. I would think they have a major impact?

[@Eric3Frog]

I think you would have to isometrically hold the stretched position, while maintaining muscle tension, for at least 30 seconds.

[@dakota7309]

the ones you mentioned probably would not have a huge impact, though planche style isometrics would be pretty great for them i have to imagine.

[@matt6951]

My tricepts tendon hurts when i do an over head extension like a skull crusher, not so much on a cable press down, and not really on a bench press. I have been trying to milk it, ive trued taking a couple weeks off.. i cant get this thing to heal. It is fustrating, and im starting to have noticable muscle in balancing in my arms.

[@paulbarrier1297]

Taking some time off is indeed important Don't discard the pain as tendonitis can lead to more very serious problems.. you could consider getting extra collagen supplements, if the pain is constant and not just during exercise it means the inflammatory response is quite severe and you should probably see a physical therapist. If not you could try implementing some anti inflammatory food / supplements in your diet (omega 3 / tumeric / ginger ...) To increase recovery you should focus on sleep, you could also go to the sauna (to increase natural growth hormone production..)

[@whoknows8223]

Do hard dry fasting for 24 hours and see how it helps. Autophagy ;) Dr. Ohsumi medicine nobel price 2016. You're welcome

[@user-wy1id7ef3b]

how about reverse nordic curl iso hold for patellar tendon? Is it not that better than 45 degree overcoming leg extension machine?

[@whotsawert]

Why supination for tennis elbow instead of wrist extension

[@ethanbippus1499]

Would you also do pronation for tennis elbow?

[@KK-ZNASI]

Quick question should those isometric be in a stretched position or close to it or any isometric would do

[@mattwhisnant5926]

Does this also build ligament strength?

[@joelmunoz1170]

Can you do the same with hip tendons? Im trying to get out of a pubalgia and cant seem to get the hang of it

[@stephm4047]

Any similar exercise for the chest tendon on the arm ? 🥺

[@samwerner4292]

For these exercises that are hard to find that 70% number for (eg hamstring bridge), how would you describe the effort level during the rep? Is this a "you could maybe hold it another 15s if you absolutely had to" situation? More, less?

[@parkashrawat]

@8:59 so, if I put my arm other way around (fist up) it could work on the Golfer's elbow?

[@douggherkin]

Pronation. ...I would imagine.

[@nicoopiee]

yes correct hahaha. if you hold the golf club (kinda like the other leg of the V shape were forming here) on the other side then it would be for the elbow flexors which are related to golfers elbow. 👌

[@rodrigsantsil]

How about the supraspinatus with a partial tear?

[@teamBUCK]

Thank you

[@wesley_james_strength]

Nice video

[@keniepie0811]

so, basically isometric exercises?

[@tayloralamb]

Any tips for strengthening the miniscus tendons?

[@HammerShock23]

The meniscus is cartilage (bone to bone), rather than a tendon (attaches muscle to bone).

[@5kribbles]

what about plyometrics?

[@musyclover]

Yesssss this is good stuff 🫵🏻

[@rickywinthrop]

I dont do any leg work. I find letting my lower body atrophy down to the point that my legs are like string beans keeps the weight down so chinups are easier.

[@jediflamaster]

5:24 Oh my gawd look at the bobo! He even has a little kettlebell!!

[@pdiazdeleon]

Any particular exercise for the supraspinatus tendon strength?

[@wskeal86]

the same as for biceps in this video, pushing against the wall

[@DrewValenzuela-z6k]

Amazing!

[@stevenlake5278]

Can you do these Isometric holds anywhere, in the full Is range of motion?

[@wan2shuffle]

Basically 🐴🐓 heavy weight

[@beepboop9848]

LMAOOO yup

[@That_One_MF_0]

Tf is Horsecock?

[@ethanb5092]

Need to build some bulbous voluptuous MASS and your joints will feel better.

[@CapTarekMedhat]

Please make a video for rotator cuff tendons strength also 😢 i am waiting for that video

[@Nicholas_Ullom_Music]

I just finished healing mine after a multiple month long bout of tendinitis there. Still have other problems but I was back in the gym benching 200 again! How long have you been dealing with this?

[@paulbarrier1297]

For upper body rock climbing is incredible to build tendons strength

[@MH-ro4ll]

First of all sorry for commenting out of context of the video, but it would be a great help if you would reply to this. Okay as a high school graduate, I got the NASM PES certification with a CEU course in SAQ. The problem that I face with these is that these courses don’t go much into detail which is why I’m not able to plan a program by myself. I didn’t qualify for the CSCS certification so I just went on and bought the book instead but thats gonna take a while to complete. I’m trying to use the current knowledge. I went through your recommended books video from 3 years ago which lead to me to get the periodization book by Bompa and Science and development of hypertrophy. Can you recommend me anything else other than these books to help me overcome this problem?

[@Ophidious2020]

You went through all these exercises way too fast and you talk way too fast

[@dankeck6230]

so isometric contractions like convict conditioning

[@glenoh88]

Can you cite your sources?

[@i5usko]

Basically the old strong man adage. Isometrics.

[@22beta18]

nice vid

[@Daniel-uv3ql]

How can I find out what my 70% are?

[@wskeal86]

it's hard to find out so you can try to find the weight that you can barely hold for 30 seconds.

[@lloydwright3661]

4:38 you underestimate my power 😏

[@thisusedtobeme]

so if you train your muscles hard your tendons get stronger too

[@whoknows8223]

5:32 microplastics leeching into your mens area when you sweat with this synthetic stuff. Only wear cotton, linen etc. especially for underwear😉

[@dx5soundlabs939]

The woosh sounds in this video are over the top. Need to really dial it back. Someone else mentioned the editing. They are right.

[@Milpower]

Thank you.

[@MrCagree]

interesting

[@iranherrera2793]

yall are missing the purpose of this video by judging the editing. if yall dont suck it up and pause and slow down and write down this ish. this is educational and yall def not consuming this information for the remaining of the video and moving on sith every detail in mind

[@santipriya9639]

Smith machine will get the job done

[@johntay3831]

You missed out Fascia

[@glochidiatus]

Tendons are a bit like glass, very strong but don't like sharp impacts!

[@musyclover]

I ripped my shorts doing squats today 🤔

[@TheMovementSystem]

Perfect opportunity to give Ten Thousand a try

[@silversnakezx]

Too much hassle. Just do 3-5 reps of really heavy squat and deadlift. Your tendon will get stronger just as fast

[@lloydwright3661]

4:11 Says football, shows rugby Says soccer, shows football I'm out 🙃

[@srussifordwilliams]

Less words more repeated video demos please I cant read 😢

[@piggybank9899]

First

[@lulagoodwin5372]

Bench, squat, dead, will strengthen your tendons just fine, don't let yourself stay weak by listening to this crap.

[@oshkotosh2341]

Eventho its a GREAT content the delivery sucks big time, let me tell you why. Too much animation The camera is on you in the middle of the exercise demo. Many more. Its an EDUCATIONAL content not a cinematographic content. The mind needs time to assimilate the instruction, the mind meed no fistractions from flashy meteors hitting the video to typewriting sounds to face close-up in the middle of the exercise instructions, and theres too much "junk volume" talk. Did you know there's 3.7 BILLION video on youtube? How do you wanna standout if you do like all the others. We have an expression, whatever is for free get too much of it, and I mean the sound effects and animation. Nothing is so common as the wish to be remarkable, William Shakespeare. You want to be remarkable by all these effects and you are ruining the content

[@libertycowboy2495]

You assume we have access to machines...some of us work out at home.

[@DivinityAureole]

Invest in a gym membership

[@littlethuggie]

Jesus Christ. Just get stronger, take your time, your tendons will get more durable.

[@ivanriverajr5012]

All that bs just to staye use heavy weight 😂 bro you is arse. This video was 90% fluffy or half rep i should say. Sheesh