Summary of Why Your Tendons Are Weak: The Science of Building Tendon Strength
The video discusses the science behind building tendon strength, particularly focusing on tendon adaptation and Collagen Synthesis. It outlines effective training methods and specific exercises to enhance tendon resilience, addressing common misconceptions about Tendon Healing.
Key Scientific Concepts and Discoveries:
- Tendon Healing: Contrary to previous beliefs, damaged tendons can heal over time, as demonstrated by imaging studies of athletes' tendons.
- Tendon Remodeling: The process of healing and strengthening tendons can occur more quickly than previously thought, with examples showing significant improvement in less than two months.
- Stress Relaxation: Isometric Exercises create a unique stimulus that promotes Tendon Healing by allowing the tendon to relax and lengthen.
Methodology for Building Tendon Strength:
- Isometric Exercises:
- Hold static muscle contractions (e.g., split squat isometric, leg press isometric) to promote Tendon Healing.
- Aim for contractions lasting around 30 seconds to achieve effective stress relaxation.
- Tension:
- Use a load that is 70% of maximum force output to stimulate Tendon Remodeling.
- Challenging weights are necessary to induce strength gains.
- Volume:
- Perform 3 to 6 sets of 30-second isometric holds.
- Train 2 to 3 different exercises if addressing specific tendon issues.
- Maintain a training frequency of 3 days per week or every other day, allowing for recovery.
- Exercise Examples:
- Isometric holds for various tendons (e.g., bicep, Achilles, hamstring).
- Heavy slow loading exercises (e.g., full range of motion split squats or calf raises) can also be effective.
- Supplementation:
Featured Researchers/Sources:
- Matt (the presenter, likely a fitness expert)
- Research studies referenced regarding Tendon Healing and Collagen Synthesis.
Notable Quotes
— 02:18 — « All this to say you can heal your tendon and you can do so fairly quickly if you do the right training. »
— 03:26 — « Your tendon basically protects the area of damage as much as it can. »
— 07:24 — « It's common for there to be some pain if you have weak or damaged tendons and you're doing these challenging exercises. »
— 09:48 — « Heavy slow loading can build tendon strength as well. »
— 10:40 — « I think that this can actually make a small to moderate difference for you if you're trying to maximize your tendon strength gains. »
Category
Science and Nature