lifting with increased tension

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Semidevil

Diamond Member
Apr 26, 2002
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I'm still a newb when it comes to weightlifting, but I've done it for a while that I want to try something new, and also do it in a way that is 'smart' and not just blindly lifting heavy things.

I was reading stuff online about how the body doesn't recognize or care how many plates you are lifting, but rather, it reacts based on the tension that is put on the body. Hence, heavier weight = more tension = more growth etc etc.

it also talks about instead of going heavy, we can still actually achieve similar results with less weight, but adding tension to a specific part of the body. The end result is more control using a less weight, and better target of what you want to work on.

An example would be, if you are bench pressing, you can hold the bar and add tension by either a)pushing inward on the bar with your hands or b)pushing out, as if you are are trying to separate the plates.

Does anyone have any comment on this, or any one try to workout using this mindset? Does the 'science' make sense?

If it does, my next question is, how would you apply this method with dumbbells workouts? I.E, dumbbell rows, press, and overheads. Besides gripping the handles tight, how else would you create tension on the body that will be beneficial?
 

mple

Senior member
Oct 10, 2011
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Novice 5x5 or 3x5 routine with a barbell. Accessory work as needed. Make sure you're eating enough to milk linear progression for as long as you can.
 

jaedaliu

Platinum Member
Feb 25, 2005
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The theory is correct, but very difficult to apply. Are you able to provide the equivalent of 15 pounds of tension by pushing your fists together while doing a bench press? And will that alternate focus allow you to complete as many good lifts?

Also, what areas are you focusing on that you're trying to hypertrophy 1 single muscle/group at a time?

Strong Lifts 5x5 is a great resource on theory of lifting big-ass weights and why you shouldn't spend time with isolation exercises and smaller weights.
 
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