A gem of a video. Wish more resources focused on the importance of developing the tendons. It's frustrating af to have muscles that grow relatively quickly but then have to reduce the load to baby weights due to tendons that get injured or strained constantly.
@meti92303 жыл бұрын
Tendons grow 5 to 8 times slower than muscle because of the lack of blood flow. If you want them to grow, preform your negatives in 4 to 5 seconds
@solotanky17982 жыл бұрын
That is correct asF
@Ashterrs2 жыл бұрын
negatives reps? so u mean slower than usual?
@cathrineii6962 жыл бұрын
Thank you so much for this comment (and the video) - really enlightened me 🙏. Stupid me, after Covid (lockdown, personal circumstances) took me for about 18 months out of the gym, I returned and noticed a fairly consistent muscle 'gain' (measured in cm / muscle mass) but, being too eager to 'gain everything back', I increased my weights and training frequency too much and boom...tendons at the achilles, hips, elbow and shoulder injured big time🤦♀....With this info here, I now think it's because while my muscles were 'growing'/adapting quicker, my tendons didn't!! and now I'm a real ship-wreck of tendon issues. If anyone has any advice on how to WISELY recover from this, please let me know. I've googled a ton of information, but still have no reliable recovery plan. Please, please, please, help me if you know something I should try 🙏
@Ashterrs2 жыл бұрын
@Yang Mojo thnx so much for the info man!
@meti92302 жыл бұрын
@@cathrineii696 Hay! No problem. Glad you found my comment helpful! I just recovered from a 2 year injury and hence why I started reading articles and research papers on exercise longevity and joint and tendon health etc. What's your Instagram? I'll send you a voice message of my journey and what I did to recover. Exercise program and more. I've trained for almost 10 years so I know what it's like to be there. You'll recover soon and stronger thwn ever
@King.Mark.3 жыл бұрын
its also good to note that while tendons take a few years to gain strength they are the last to lost it unlike muscle so even after years off in the gym or climbing they will stay strong
@TaxEvasi0n Жыл бұрын
You couldn't be more wrong. Professor Jill Cook heavily disagrees with that statement. She's a physio therapist and is at the front of tendon recovery programs. A lot of injuries stem from people being in active and returning to training, or a change in how they train. Tendons do not like change. That being said though, you cannot rip the collagen of the tendon, unless you've already got pathology inside the tendon. Good news, tendons with pathology, as I would bet my house that the rock climber has in his forearms reflecting their size, have MORE healthy tissue than no pathological tendons, therefor increasing the amount of load they can sustain. Again though, you cannot take 2 years off training and then return to the same amount of volume, your tendons will scream at you and you will get hurt.
@rahulk2633 Жыл бұрын
@@TaxEvasi0n still doesn't change the fact that tendon strength lasts longer
@diegoignacioavilesvalencia1991 Жыл бұрын
@@TaxEvasi0nas far as i know the cause of injury in those cases is the lack of elasticity in those tendons rather than the strenght of the tendons
@gabrielting8 ай бұрын
@@TaxEvasi0n I took 8 months off from working out... Didn't lose much strength at all.. Most of strength comes from tendon development
@matthewk18782 жыл бұрын
Dude, the tendon difference is undeniable. Holy shit.
@CXCMathClasses5 жыл бұрын
This was extremely informative, I have done sports for years and didnt even know this
@solotanky17982 жыл бұрын
The athletes NEED much video like this
@17vmrivas2 жыл бұрын
As an amateur armwrestler this video is very good, armwrestling is %80 tendon strength rather muscles. I need my tendons to heal!
@BrndshTV2 жыл бұрын
No wonder, my actual bicep muscle gave out and tore meanwhile my upper and lower tendons are fine, thank God.
@17vmrivas2 жыл бұрын
@@BrndshTV holy shit bro, speedy recovery! 💪🏽
@BrndshTV2 жыл бұрын
@@17vmrivas Thanks bro. I thought I was done. I'm going to be more careful next time.
@ryaandniceАй бұрын
Lol. I'm here because I arm wrestled my strong 15 year old. Instant tennis elbow.
@mooshoomastakilla6 жыл бұрын
This is a really great video. Surprised it has so little views. Thanks guys, this helped me a lot
@mart342 жыл бұрын
Those 3 graphs are awesome.
@patrickwitter44374 жыл бұрын
Great Video. I recently got a tendon injury in my knee and its recovering nicely. Funny how these muscle videos leave out the importance of tendon health and strength.
@alexeymalafeev6167 Жыл бұрын
What is interesting as a rock climber is when I injured my ring finger a2 pulleys, my middle fingers on each hand got substantially stronger as I used them more when compensating while still climbing. Roughly 15 years of climbing experience~
@ziweiwang6870 Жыл бұрын
This video really makes sense! The hypertrophy speed difference could possibly explain why I ruptured my achilles tendon recently... I was so pumped by the strength gain from my first 6 months of climbing, i can feel my calf strength grows very fast. Then I went to a casual basketball game and suddenly ruptured my achilles tendon🥲 Wish I had watched this video and got educated before...
@user_ghdq32 жыл бұрын
Legit and underrated video, thank you
@Chris-uh3cm9 ай бұрын
Finally clear video on this subject and charts are great
@MGoat76 Жыл бұрын
Fantastic video. Thank you. Any tips for developing patience?!? 🤔
@neuromancer272 жыл бұрын
1:25 what is the source of this graph please ?
@delvispaula4 жыл бұрын
How often should you strengthen tendons everyday or everyother day?
@Kya_._Papaya3 жыл бұрын
As a climber we hangboard only 2-3 times a week at the most. It's an exercise where we literally just hang by our fingertips with or without weight for about 7 seconds in and 3 second rest. Repeat til 1 min goes by. It takes time for the tendons getting strengthened to heal so as far as the forearm tendons I would suggest no more that 3 times a week working them out
@cathrineii6962 жыл бұрын
@@Kya_._Papaya Thank you so much for this comment. It gives me a really useful insight into (a) how to strengthen tendons and (b) what time periods are considered 'normal' (how often, how long to exercise tendons, how quickly to expect results)...If at all possible, if you have encountered cases of tendon injury recovery - what is your advice to recover injured tendons (in the hip)? Thank you again for sharing the above. Sending you best wishes and gratitude from the UK! May all your training be blessed with the best of health and happines!
@cathrineii6962 жыл бұрын
@Yang Mojo Thank you so much for your advice 🙏. I truly appreciate it!! It means more than I can convey here. Thank you!
@bassam6561 Жыл бұрын
@@cathrineii696 hey how’s it going now? have you recovered?
@TK-gq9hp2 жыл бұрын
I do believe there is a genetic relation in tendon thickness.I have only trained calisthenics for about 1.5 year(6 months if you count training days)my tendon is certainly bigger than the powerlifter,just a bit smaller than the rockclimber.Whereas with my friend his tendon barely even protrudes and is super thin
@twothreeoneoneseventwoonefour52 жыл бұрын
Same as your friend. All my tendons except on legs are very weak, so I injure them a lot also for no reason. Still can't do a pullup after 6+ month of training because every time I try my tendons(bicep, brachialis, also forearm in the past) hurt. Even just doing 2 slow perfect form negatives is already enough. I tried strengthening them slowly with bicep curls, rows and isometrics, but it is so slow that I am starting to think my first proper pull up will be another half a year later...
@TK-gq9hp2 жыл бұрын
@@twothreeoneoneseventwoonefour5 what caused the injury in the first place?did you do something way beyond your capacity or something?Check up with the DR
@twothreeoneoneseventwoonefour52 жыл бұрын
@@TK-gq9hp I did some negative pull up training on a bar around new year(2022) 8 months ago. I did some preparation(bicep curls, back rows with weights) for a couple of months before, but when I first tried to do any pull up training, it started to hurt within a week. Just a normal 2-3 times a week frequency with 2-3 sets of negatives, which were like 2-3 negatives in a set anyway(I was weak). And so months passed after that, I did take a month or two break, but even when I returned, I am still repeating healing and hurting my tendons(around biceps) countless times. Curls, bodyweight rows? No problem. Pull up training? Pain. The most recent progress is me being able to do two full slow pull ups, but standing from the ground(full rom but not from hanging yet). Pain is only slight and only on touch, only hours after the workout and goes away within 3-4 days of rest.
@Noname-wz1yy2 жыл бұрын
You’re probably doing many things wrong but don’t care enough to change. Those who seek always find@@twothreeoneoneseventwoonefour5
@twothreeoneoneseventwoonefour52 жыл бұрын
@@Noname-wz1yy nope I am doing everything right. It is just a recurring problem to me no matter how I approach it. I became able to do one full chin up since then with perfect form(I obsess over perfect form) as well, but still have some pain on touch after the work out. Even with close to 0 volume, or even when I do assisted reps. Believe me I researched and did everything to change this. Countless videos about pull ups, how scapula, shoulders, motion, grip width, elbow placement is important and such. I did everything possible.
@Aryan111ize7 жыл бұрын
bruce lee used strengthen his Tendons his speed and strength came from it
@ponderatulify6 жыл бұрын
any book on this ?
@Dirtkid985055 жыл бұрын
@@ponderatulify I think the Westside Book of Methods covers some connective tissue work because I know they do a lot of tendon strength stuff weekly with bands. Plus the book is a comprehensive book on strength training too.
@theficho51043 жыл бұрын
Yeah, that's why I'm searching for how to build tendon strength, I'm fan of Bruce Lee.
@Aryan111ize3 жыл бұрын
@@theficho5104 i trained in muai thai for 2 years , to condition tendons and muscles we used to shadow box with 2.5 kg dumbbels for 4 jabs and use the dumbbels fpr one set of 4 rep push press 4 rep shoulder shrug 4 rep push up no rest in between then repeat all after 10 second rest , as for raw strength a ton of rep of bench press and squats with easy weight.
@s.wilson56752 ай бұрын
@@theficho5104 Practice a southern style of kung fu; Hakka styles, like Chow Gar Tong Long.
@davidec.40215 жыл бұрын
Would you suggest adding rock climbing as a conditioning/accessory training to the usual strenght-gym training? If so, would it be advised to tune down a bit the gym training for a few weeks? Thanks for this great video i just ripped my tricep tendon and i’d have loved to know about this earlier ahah
@prohealthsys5 жыл бұрын
100%
@BrndshTV2 жыл бұрын
Im going to start taking 3 weeks off for every 6 weeks of consistent training. What's helped me is going kind of heavy like 70%-75% of what I can lift and repping that same weight over and over. I start with 40lbs dumb bells and curl them 15 times or so. I work up to like 30 reps using those same 40ln dumb bells. That takes like 6 weeks roughly.
@bassam6561 Жыл бұрын
@@BrndshTV how’s that training method going now? Do you think it helped?
@BrndshTV Жыл бұрын
@@bassam6561 Going well. I would probably tweek my originally statement to taking 1 to 2 weeks off maximum instead of 3, however. I had to take some time off for work and I had gotten sick for a while. All that to say I did a quick work out after taking weeks off coincidentally. I'm still holding on to a good amount of muscle mass and conditioning. I think the diet and rest played a huge role. I only eat about 1lb of meat a day and lots of fruit, milk and rice. I intermittently eat homemade bread/tortillas.
@MypronounIsKing3 жыл бұрын
Yeah awesome video love the comparison
@bernardoalbano18163 жыл бұрын
Interesting, I had no idea tendens could grow too
@Feracitus Жыл бұрын
Great video, some questions would be, how would one go about practicing climbing for those benefits? How many times a week, etc?
@mence59924 жыл бұрын
Can Specific grip training(using grippers and wrist roll) reinforce tendons and ligament?
@prohealthsys4 жыл бұрын
100% it is all about time under tension
@mence59924 жыл бұрын
@@prohealthsys so i should prefer high reps to reinforce tendons and ligament?
@TheMisanthroPunk4 жыл бұрын
Interesting topic. Go on with the answers guys!
@Ethan-jd3qt3 жыл бұрын
@@prohealthsys I don't think it's just time under tension. Bodybuilders use time under tension and their tendons are not developed. I think it's more weight than the muscle can handle over time. Something that puts pressure more on the tendon than the muscle.
@duane97074 жыл бұрын
Very interesting and informative.
@fengxiong5204 жыл бұрын
Very high level stuff
@ilanaizelman39932 жыл бұрын
Negatives - what are they good for?
@lukasjuhrich5033 жыл бұрын
Hold on. BONE adapts faster than Fascia? How should I even imagine that? Do bones detect how much load I put on them and become stronger?
@lukasjuhrich5033 жыл бұрын
Context: Graph at 1:19
@prohealthsys3 жыл бұрын
Yes ... look up Bone density on tennis player dominant vs non dominant arm, risk factors for osteoporosis and how fractures heal
@lukasjuhrich5033 жыл бұрын
@@prohealthsys wow, interesting! Thanks for the quick response, I'm so glad I found this channel!
@larsnystrom6698 Жыл бұрын
Nutrition and rest is as important as training. Consider this: Magnesium (up to 420 mg for men. But not so much that it upsets the intestines. Food is better, of course) Vitamin D and K2 (5000 IU resp at least 200 ug of MK7) Collagen 12 g and vitamin C. Boron 3 .. 6 mg I consider that's specific for avoiding such things as tendinitis. It's intended also for joints, bone, and skin health. Copper is also needed for building the crosslinks of collagen. But I guess we can usually manage 1 or 2 mg of that from food and water. You don't have to be a rock climber to hang from a bar. That doesn't only train your hands. It's also good for shoulder health. And while you are hanging there, leg or knee raises is the best abs exercise, in my opinion.
@hjarnansjarn59696 жыл бұрын
Does that mean I can get ultimate tendon and ligament strength in a 100 weeks?
@tillidie17704 жыл бұрын
Actually no. Everything takes time, and even when u get on the next level, you can always grow more.
@hemdutt5344 жыл бұрын
Subject to proper nutrition, blood flow, stress levels, hydration levels, no injury/overwork/understimulation, optimal training frequency, etc.
@jackminnella84663 жыл бұрын
@@tillidie1770 you can’t continue to grow at a point…there is genetic potential
@blahbleh56712 жыл бұрын
maybe with the power of anime and god
@cetreebesix34473 жыл бұрын
What can be done to improve, increase or strengthen the cartilage?
@macmoney882 жыл бұрын
Stay as light as possible and subject it to medium load baring trauma
@youlovechika2 жыл бұрын
bone broth
@ultimatewarriors12914 жыл бұрын
Good
@powertreadssupremacy4 жыл бұрын
Where can I get an image of the Tissue Adaptability graph? I want to download and print it out.
@prohealthsys4 жыл бұрын
dm @nikitavizniak on Instagram and he can send you one
@powertreadssupremacy4 жыл бұрын
@@prohealthsys Thanks, sent him a message.
@lazur1 Жыл бұрын
I'd assume that these men tended toward continuing activities that suited their body-types.
@alejandrobautista16054 жыл бұрын
I’m currently healing tendonitis and I’ve heard that tendons don’t actually fully recovers after injury. Does making them stronger once healed will fully recovers them? I’m a power lifter
@thebestthingthatneverhappe67294 жыл бұрын
Dr Keith barr had a case study with a pro athlete where he actually healed the damaged tendon. Almost all believed it wasn't possible until he proved it
@peterikya16613 жыл бұрын
@@thebestthingthatneverhappe6729 is there a link for the study
@Ethan-jd3qt3 жыл бұрын
Fuck what science says, it's possible.
@vadesnow36753 жыл бұрын
What studies show from imaging is that no, a degenerative portion of a tendon does not heal. However, the studies also show that it doesn’t matter. You could still work towards having a fully functional tendon that’s pain free and can be used at elite levels. You have a degenerative portion of a tendon, but there is still healthy tissue to work around it and build overall tendon function and capacity. A popular saying is “treat the doughnut not the hole”. The healthy portion of the tendon will grow and compensate the weakness within the entirety of the tendon. Ironically, contrary to what most would think, Imaging shows that a high training individual with a tendonopathy, has more healthy tissue than a regular individual without a tendonopathy. The problem is the general structure has lost integrity and balance which is brought back through rehab/progressive strengthening, thus the tendon will function through adaption. So though there is technical truth in your comment, its usually misconceived. Context is important. Bare mind that not many people have a “perfect tendon” if that’s what you consider “healed”. Not all damaged tendons hurt, but all hurting tendons are damaged. So many people can have some level of pathology and not be aware of it and live there life normally, tendons like nature, aren’t perfect; but they’re super complex and science still has much to catch up to. What we do know is what works to rehab them, diminish pain and produce function.
@TimeManInJail3 жыл бұрын
@@vadesnow3675 thanks i've been looking at ways where i can go back to my level of tennis, and its been disheartening to know i can perform better but my shots has not proven otherwise after the injury. I'm at functional strength for everyday, but regarding to performance i can already see the inbalance compare to my left wrist.
@aetreus883 жыл бұрын
I don't even go to the gym and my tendons are as wide as the RC's guess I'm genetically blessed.
@carlomariamosco2 жыл бұрын
Only two athletes to make such (bare) assertion? Maybe the different tendon size is a matter of genetics?
@shakuntalamadivalar11834 жыл бұрын
Could u teall me. What type of exercise i need to do. To get stronger tendons plzzz
@idhamfariz41324 жыл бұрын
@shayan bgheriyan bull shitt
@sour_lemon_00 Жыл бұрын
Overcoming isometrics fortifies tendons 👍
@NoRockinMansLand4 ай бұрын
Really?? I hear its best for muscle strength but not tendon strength
@asura84956 жыл бұрын
I thought ligaments were fixed and wouldn't adapt at all
@prohealthsys5 жыл бұрын
Yes that is a common myth... all tissues can adapt to stress... some take longer than others
@Mourne845 жыл бұрын
@harold smith i Heard isometrics help a lot with That..
@DonaldGaron2 жыл бұрын
So, lots of repetitions or long duration = hypertrophy of tendons? 2nd question : isn't that a bad idea if you already have no more room in your carpal tunnel? You could develop pain in there.
@sucessaodetolices4214 жыл бұрын
Would be cool to see how a professional armwrestler compares to these guys. They work on wrist flexion and forearm strenght more than anyone
@luisestrada17093 жыл бұрын
I think rock climbers would have bigger tendons still
@morpher7283 жыл бұрын
@@luisestrada1709 they dont, armwrestlers put more tension for more time on their tendons
@rushyscoper16512 жыл бұрын
@@morpher728 rock climber would have better tendon for fingers while armwrestlers would have better for the overall arm
@s.wilson56752 ай бұрын
It would have been nice to see the tendons prior to training. This merely shows a one off and is anecdotal. At least compare a dozen climbers to a dozen power lifters and then follow that up with an actual paper. Thanks anyway for the upload. This DOES make sense but proof is always the best way.
@fengxiong5204 жыл бұрын
Would like to see scans to cross reference and solidify this research
@giorgospappas91014 жыл бұрын
What are these things on the board behind them?
@prohealthsys4 жыл бұрын
prohealthsys.com/continuing-education/iastm/
@VEMonline7 жыл бұрын
Pull-ups man, pull-ups! Pull-ups, chin-ups and kettle bell - that's the magic "3" in my opinion. :)
@Benkkuful5 жыл бұрын
Pull-ups wont get you this kind of tendon strength. It's like saying that running marathons will make you a good sprinter.
@emanuelalmanzar30083 жыл бұрын
@Tony yes do pull ups chin ups and all that but where the tendon strength comes from it using not your whole hand to grip but your finger tips to hang. Over time that will strengthen your tendons.
@PhiyackYuh2 жыл бұрын
@@Benkkuful but marathon runners will smoke you on sets of 200,400,800s yeh? Its all about SAID principle
@twothreeoneoneseventwoonefour52 жыл бұрын
Struggling to do my first pull up after 8 months of training... I basically had every pull up related tendon pain. Biceps, brachialis, brachioradialis, forearms... brachioradialis and forearms I was able to overcome more or less but it is still ongoing with biceps and brachialis.
@mohamedorayith46262 жыл бұрын
So going gym wise, do we train tendons more by doing very high volume and increased time under tension? Anything else
@prohealthsys2 жыл бұрын
King TUT... time under tension
@normafernandez52172 жыл бұрын
How can I fix a slip tendon?
@JP-sm4kz4 жыл бұрын
@prohealthsys Is my thinking on the right path...I want to improve tendon strength to overcome overuse injuries like patellarfemoral tendinitis (jumpers knee), medial epicondylitis (golfers elbow) or any joint injury due to overuse. Weighted isometric holds for 10-60seconds/2-4 reps using low weight can strengthen my tendons? I could also substitute my 8rep/4set exercise with 25-30rep/4set to increase tendon activation while still aiming for hypertrophy?
@samsheepdog6975 жыл бұрын
Does this apply to ligaments?
@prohealthsys5 жыл бұрын
Most likely yes
@prohealthsys4 жыл бұрын
@Trumble Research lighter slower controlled reps into full ROM may have a lower risk of injury. Depends on your goals
@NeuroPulse Жыл бұрын
Tendon injuries are a nightmare because it takes you out of your beloved practice for so long.
@mattwenning21642 жыл бұрын
🔥🔥🔥🔥🔥🔥
@cosmicdraconian67124 жыл бұрын
Wow
@davidc.9758 Жыл бұрын
🎯👍
@analogaudiorules17244 жыл бұрын
Tendon & ligaments are one of the biggest failures in evolution, it's amazing that they work at all in the first place, especially when it comes to healing, almost nobody will understand this till they deal with chronic tendonosis, and then try to bounce back from it, it's hell, no matter how gradual i am, they still get messed up and inflamed, i can't even get up and down the steps, even just walking around in my house is enough to inflame my petellar tendon, even when im careful, if i can't even get out of the damn house to get help, wtf am I supposed to do, lmao... It's been 3 years of minimal success and a lot of setbacks, already failed pt once.... Not only that, i also have it in my hands, forarms, you name it... Can't wait for crisper to fix this issue with tendons shitty adaptation ability, maybe there is a gene they can modify to make them actually decent and keep up with muscles, maybe in 30 years, they will discover this in the future...
@donweryabautet50594 жыл бұрын
Watch kneesovertoesguy
@shriharir64503 жыл бұрын
@@donweryabautet5059 lmao.. I was gonna type this, nd knew that smone would have said it already!
@texasmuscle62944 жыл бұрын
Bottom line train continuously get dedicated. Noted. Observe the animals monkey cheetah and others. No need a Doctorate degree.
@analogaudiorules17244 жыл бұрын
Lmao, did you even watch or understand the video...
@brunoherrera25743 жыл бұрын
Academic guy squatting less than benching. Isn't he ashamed of It? At least his DL is good enough.