Research Based THICK Tendon Growth

[@resilientkid]

In a nutshell: - best to take 15g of collagen/gelatin before training - Gelatin supplementation can enhance collagen uptake - Key amino acids are glycine and lysine - Blood-flow restriction with lower percentage of the one rep helps rehab work as well, i.e. knee-flossing with voodoo bands - Higher reps help get more blood flow to the tendon - "Rolling" your muscles or "scraping" also helps raise muscle temperature so more time is spent on tendon exercise - Isometrics are better for tendon loading and development than regular weight lifting for hypertrophy and best done at the end

[@jrfitness1]

Pinned it! Great bullet point synopsis

[@larsnystrom6698]

Lycine? No, I think it should be glycine, proline, and hydroxyproline, which are the most important and abundant amino acids in collagen. In addition to that 225 mg of vitamin C. Copper is important for building the collagen crosslinks. But we need so little of that. Just avoid deficency,.. and toxicity. It's a tricky mineral. It has to be balanced with zink. One mg of copper for each 8 mg of zink, I'm told. It's also worth mentioning that glycine is used for many other things. Not only collagen, so we need nore of that. The ideal time is to take collagen or gelatin 1 hour before tendon training. Actually, I think we should have collagen before all training. Because it's not only tendons that needs it. We actually use our jonts and fasia too during training. But, of course, I have no research to support that!

[@zlmdragon.]

@@larsnystrom6698 Lycine? No, But, of course, I have no research to support that! Proteins that require lysine include the collagens and elastins that make up bone matrix, tendons, skin, and articular cartilage. The formation of collagen type I cross-links in tendons is primarily driven by the enzyme lysyl oxidase, which acts on specific lysine and hydroxylysine residues and results in stable trivalent cross-links that enhance collagen interconnectivity and fibril stability

[@saulsainz1806]

What tyoe of collagen?

[@zlmdragon.]

@@saulsainz1806 any carcass skin you find.

[@tylerjcranford]

For vegans: you can also buy glycine, lysine, and proline as supplements. No need to eat ground up cow hooves and bones. Remember to take with vit C, on an empty stomach, 1 hour before loading tendons. My credentials: I'm a competitive armwrestler, 5 years vegan, and I have massive and healthy tendons :)

[@FunkeyPhysicsMonkey]

Thank you!!!!

[@jamesnakashima6585]

Been researching this for awhile. Your video is one of best. Worth a few million views

[@JDBoelter]

Finally, a workable exercise and nutrition protocol. Appreciated, sir!

[@LWNightmareSheriff]

Best and most direct tendon strengthening video I've seen so far, and I've looked, no BS. So I subscribed.

[@jrfitness1]

Thank you, glad you enjoyed it!

[@londri5660]

You still around? Posting stuff?😊​@@jrfitness1

[@larsnystrom6698]

I saw some research say8ng that holding tension for at least 60 s on a tendon also improved the quality 9f the tendon. Not just its size. The idea was that the fibers in the tendon needed that long hold for aligning with the direction of the stress. This could also correct things like holes and irregularities in the tendon, So, streaching has to have a longer duration to affect the tendons.

[@jrfitness1]

Hey! You may be referring to what is deemed "stress shielding" here; that is a really great comment! Rapidly loaded tissues can shield more "damaged/weaker" areas, whereas slow and sustained loading more evenly disperses the force. Isometrics and weighted stretches may certainly have a place in protocols.

[@ascensiongenesis_sigma]

It's amazing how I have implemented these by brainstorming, then listening to Alexander Zass biographies. Now, your awesome research has clarified and improved my knowledge of tendon training.

[@RationalMinded]

I've read the same studies you have. You did an excellent job putting all that gold into a single and short video. Thanks for your work, sir!

[@jrfitness1]

Greatly appreciate you taking the time to mention it!

[@spencerjones8269]

Utilizing short range movements that fill the muscle belly with blood will speed up the healing/thickening. It works much better than scraping or a massage.

[@ryanhannon6798]

Can you please give an example?? Like… 1/4 squats for example to flood that particular area with blood/pump??

[@spencerjones8269]

@@ryanhannon6798 yup 👍 but even more so: explore end ranges with both isometrics and partial movement ranges, and with various movements that share the stressed joint. You'll find that once the area is pumped with blood you'll have better movement with a wider range of motion. So, partial squats and maybe isometrics where you find it most difficult but pain free. But you might do the partials on your toes and flat footed or combined with toe raises to stimulate the shin (knee joint is the target in this example). Or calf raises, especially against a wall.

[@tweed252]

Wow I found a video that actually shows you how to strengthen tendons !~ Thanks a bunch for this one

[@jrfitness1]

Really glad you enjoyed it, thanks for letting me know!

[@Ancient1341]

Best tendon video ive ever seen

[@jrfitness1]

Really appreciate it! Thanks!!

[@ilive4mydream]

I agree

[@jrfitness1]

@@ilive4mydream Thank you!

[@totallyraw1313]

Killer voice depth dude!

[@herrar6595]

Hugely interesting insights for anyone rehabilitating but also for rock climbers trying to survive a high training load

[@jrfitness1]

Really appreciate the comment! I actually enjoy recreational rock climbing myself, and have read through some of the top sports physiology textbooks on the specific training for it! I've got a hand board with a reverse pulley system at home, then try to climb at gyms whenever I get the chance. These principles must certainly apply to rock climbers where muscular mass is usually best limited in favor of tendonous strength. Hope this information helps you climb your next grade and stay healthy in the meanwhile, I know it's worked for me

[@herrar6595]

@@jrfitness1 Already have short bouts of isometric training for my tendons each day, they are great, looking to implement gelatin too... Is it neutral in taste?

[@jrfitness1]

@@herrar6595 yes it is. It will be a bit "thick" though when mixing it in as a heads up. Collagen will be a slighter more broken down version with less viscosity, whereas doing purely amino acids of Glycine, Proline, ect would be the least viscous. All are able to be purchased in unflavored products

[@herrar6595]

@@jrfitness1 I tried the gelatine variant today and it does have it´s own taste, I found it quite hard to get rid of tbh, just solved it in boiling water and added some honey and cinamon to try to conceal the taste, do you do it differntly?

[@jrfitness1]

@@herrar6595 I recently have taken to using collagen recently due to the better mix-ability I get from it. Boiling the water with gelatin will definitely break down the molecule; honestly as it might be acting quick similar to if you had simply used collagen. I'm unsure about the denaturing or the proteins so I wouldn't feel comfortable commenting on that aspect. Taste wise, it sounds like you're on a solid track. I have a "weird" relationship with food and don't tend to be bothered greatly by unpleasant tastes so I don't have first hand experience. Mixing it into a general shake with other ingredients should mask it; honey will undoubtedly add some nice sweetness and if you're taking it pre-workout the fructose will help to be glycogen sparing likely as well. Taste issues aside, I think you're doing a great job

[@yian43]

What an informative video, how do you not have a million subscribers?

[@thenaturalalpha]

Yep. Great video dude. Tendons are under-rated. Best I've seen. Thanks!

[@jrfitness1]

I couldn't agree more! Thanks for the kind words!!

[@holidayarmadillo8653]

Truly excellent video sir. Thank you very much for all the relevant information being presented in a digestible format. This is something that I’m super interested in and super motivated to improve upon with my own body. Thanks again!

[@jrfitness1]

Thanks for letting me know! Always stoked to get feedback and never hurts when it's positive! Good luck in your connective tissue training!

[@dna1238]

Nice one JR Fitness, great and effective exploration of tendon growth, it was concise, not too long the vid, don't be so hard on yourself, You did a great job with this tendon episode 💯👍⭐🏆

[@jrfitness1]

It's like you already know how hyper-critical I am on myself with this video getting a lot more traction! I love human physiology and am working on getting better at educating on it; thanks for taking the time for the comment it goes a long way for me!

[@dna1238]

@@jrfitness1 👍I watched a few vids on tendon growth before landing on yours ( the Algorithm suggested it 🤔🙄😀) and yours ranks as one of the most effective as mentioned imo. Regards and best wishes with your future endeavors 💯💪

[@jrfitness1]

That's awesome to hear, hope you got the info you needed and good luck with any future tendon training!!

[@johnathannelson1491]

Good video man 👍 I’ve been researching tendon strengthening because of a soccer injury possibly due to lack of tendon strength

[@jrfitness1]

Glad you enjoyed, thanks for commenting! Dropped another video this past week on tendons again that might help give you more context as well. Best of luck with your recovery, plenty of time before spring season!!

[@paulgeorge9228]

that explains why compressive clothing helps

[@jrfitness1]

Totally!! Same concept with things such as knee sleeves, or bench shirts. They emulate the same stiffness and stored energy potential of connective tissues! Great parallel and example, thanks for dropping it in the comments!

[@isaiahpetersen1894]

Good info here. One thing-that is definitely not the correct way to do blood flow restriction training. You should occlude as proximally on the limb as possible at ~7/10 tightness. The goal is to allow arterial blood in, but not allow venous blood out.

[@CoachVikramDeol]

Appreciate this. Could you hook up something to strength pierformis and how to relieve some back pressure

[@mxvera1]

Thank you! Very informative.

[@Courage_n_Honour]

Thanks man, great video. I appreciate you!

[@loumanal]

Great video thanks for citing the resources

[@MarsupialASMR]

Great video very educational thank you sir

[@jrfitness1]

Thanks so much for commenting, happy you enjoyed!

[@aveio2665]

Love the content brother! I understand that isometric loading is great for tendons, and that tendons do not get provided with a lot of blood flow(which is detrimental to the healing process), however something that isn’t clear to me is when is someone suppose integrate the high rep work (For example tricep extensions, as demonstrated in this video) to their rehab process when we know that rate of loading can strain the tendon even further (especially for an acute injury)? Should high rep work be implemented few days/weeks after you are comfortable with the isometric training? And should high rep work be added before or after we start our isometrics sets?

[@masqueraded]

Video wasn’t long at all! Awesome info! Where do you buy your collagen and powder Vitamin C from ?

[@lloydwright3661]

4:07 'I dunno what they heard about me' 🌚

[@dustinlerch9272]

Subscribed. Thanks for the quality content.

[@jrfitness1]

I appreciate it! Means a lot, thanks for taking the time to let me know

[@dustinlerch9272]

@@jrfitness1 Oh this is a good one for sure; I took the time to peruse your video collection and it’s pretty fantastic.

[@jrfitness1]

@@dustinlerch9272 Made my morning! Any questions/recommendations you ever have just ask! Thanks!

[@AVANTAGEYT]

You are the goat TYSM

[@AVANTAGEYT]

You think that I can rehab from Jumpers Knee and return to running? What timeframe are we looking at

[@theprogedy101]

Thank you so much, what an awesome video.

[@maxsilvani]

Nice video man!

[@jrfitness1]

Really appreciate you taking the time to comment! Glad you enjoyed

[@vinceraineing]

Great video!

[@ethan-sq6zv]

Really cool dude!

[@samuelvicinanza604]

great vid dude

[@DJefferson89]

Any changes in your performance after implementing this? How long did you continue this protocol? Thanks for the video and research! Great work

[@jrfitness1]

Thanks, glad you enjoyed! To summarize; yes! This protocol actually works into how I train throughout the year now that I have finished collegiate athletics. I periodize my tendon training the same way others may periodize for strength outcome goals, or hypertrophy, ect. I'll go through a period of time focused on breaking collagen fiber cross linkages, improving tissue volume, and hypertrophy. Then I've programmed in a progressive phase where I begin more dynamic loading, higher jerk movements, priming the CNS, and so on. Taking the time to rebuild and widen my foundation with these tendon protocols before spending a few months focused on explosive performance has kept me improving and more importantly pain free. Specifically my knees have made a world of improvement, and a "busted" ankle I had feels about 110% these days! Highly recommend considering tendon function when periodizing your training

[@DJefferson89]

@@jrfitness1 this is awesome info, thanks so much for the reply! You’ve earned my follow. I’ll implement this in my current recovery phase and future periodization. I look forward to more videos from you

[@jrfitness1]

Really appreciate it!! Any questions you run into just comment, I get back to everyone and am more than happy to clarify things! You're the man Dale!

[@shinobi339]

thanks you very much

[@xaq_01_02]

Great video man, not sure if you mentioned this, how frequently would you do a session like this per body part?

[@jrfitness1]

Really appreciate the comment, thank you!! To answer your question; it unfortunately depends on the severity of the injury, and the intensity of the sessions to name a couple things. Theoretically, there are protocols where this tendon training is effective for the ~10 minute session 2x daily, separated by at LEAST 6 hours. That is a pretty aggressive protocol though. There's another case study of a discus thrower who improved tendon quality substantially across 7 weeks using this similar protocol at a 5x/week frequency. If you're working with a physical therapist, I'd talk to them! If you're ballpark-guessing around with this yourself I would say you likely best off to titrate up. When healing connective tissues the last thing you want to do is further aggravate the injury. Whether you're trying to rehab a nagging injury or become a freak with tendon quality, best of luck to you!

[@Big3DREAMER]

Bro this is some phenomenal content. Keep it up man!

[@carkralj1626]

have the weekeat tandons in the world must wach this

[@jamestoole356]

Thanks. 🙏🏻

[@NiahGouki]

How are those gamma casts and shoulder overhead flexion exercises going?

[@jrfitness1]

I think a majority of my improvements have come through improving my articulation through the thoracic spine versus improving overhead joint capacity from the shoulder! I had spent some serious time with intense isometrics for trying to improve overhead flexion, but there is something about the dynamic rotation that "feels" like I'm able to accomplish more. The gamma casts unfortunately have reached a point where I'm unable to further load them with my setup. I've experimented with some longer duration sets (over two minutes of continuous swings) however I'd rather try to increase load intensity in the future when I have the equipment for it. In the day to day it feels super frustrating trying to improve my joint capacity and tendon strength in these end range positions; however re-watching this video a year later is pretty cool to see how far it has come.

[@ethan-sq6zv]

Do you know what player that is in the nba?

[@KongNator]

What would you suggest for building tendon strength for arm wrestling? Like in the wrist and elbow ?

[@jrfitness1]

This is a fun question!! I've been told that some of my shoulder training actually mirrors some arm wrestling protocols! Paying attention to training the internal and external capacities of all of these joints are very important to maintaining health in the joint. From what I can gather, armwrestling relies on a heavy amount of "table work" in terms of wresting opponents. A majority of your training protocol should be focused on keeping you injury free and maximizing your time to practice with technique on the table. Pay attention to the wrist, elbow, and shoulder. I recently posted a video on wrist deviation which might serve use to you. In terms of the elbow, becoming comfortable training rotation at the joint is huge. You can look up "zottman curls" for an example of rotation under biceps load, and by offsetting the load you can load your pronators/supinators. The biceps also cross your shoulder joint so training internal and external rotation is key for leverages as well as biceps health. Ultimately, apply the concepts in these tendon videos to the specific joints used in your sport. If you have any more specific questions, just ask! I do a lot of specific training around these concepts

[@KongNator]

@@jrfitness1 ok thank you for that, I'll look that up and apply what you said in my current training.

[@jrfitness1]

I hope it helps improve your ability in the sport! I could work on demonstrating some of the specific rotation exercises on video, im going to add it to my list. Appreciate the comments!

[@tbone6203]

All this stuff kinda should be natural with us that work manual labor- i do also sit in front of that damn computer at times- guess our bodies dont get the sittin down b.s im 48 spent many yrs in the marines and have a 6 yr old thats life yall

[@arkas14]

cant you just sum up thats so much info xD

[@jrfitness1]

Yep, basically your diet and specific training stimulus dictate how/how much your tendons change. I like to include the full picture research for those who enjoy, but you're right it could be a good idea to maybe try to distill it into a short! Thanks!

[@tatarcavalry2342]

@@jrfitness1 5 minute quick explaining focused to actions to do would be awesome

[@jrfitness1]

@@tatarcavalry2342 Totally! I recently did another short(ish) tendon video, but it was definitely leaning into the education vs application. I'll try to work on one, but in general I have a super hard time with those lol. Because everyone is in different unique situations, giving one "generalized application" video would end up being ineffective for most people. That's why I usually try to do educational stuff so people can decipher their own situation. I will genuinely try to put something together I'm morally okay with, but no promises haha! Thanks for the comment

[@uberdonkey9721]

Eat Jelly

[@larsnystrom6698]

I'm surprised that bones adapt faster than tendons! I would have thought they were the slowest. But maybe breaking bones were much more dangerous for us back in the days when this evolved.