Brief Summary
This video explains how to build tendon strength by focusing on time, tension, and volume. It covers the science of tendon adaptation, specific exercises like isometrics and heavy slow resistance training, and nutritional considerations such as collagen supplementation. The key is to use challenging isometric exercises held for 30 seconds, with sufficient weight to reach 70% of maximum force output, and to manage volume to allow for recovery.
- Tendons can heal and strengthen with the right training.
- Isometrics are effective for stimulating tendon remodeling.
- Time, tension, and volume are crucial for tendon strength.
- Collagen supplementation may enhance tendon strength gains.
Intro
The video introduces the topic of building tendon strength, contrasting it with muscle building. It outlines the plan to explore the science of tendon adaptation and collagen synthesis, discuss specific exercises to maximize tendon and ligament strength, and provide specific exercises, sets, and reps for building strong tendons.
Patellar Tendon Healing
The segment presents research showing that damaged tendons, specifically patellar tendons, can heal and become stronger over time. An example from an NBA athlete illustrates tendonopathy healing over 18 months. Another example shows an Olympian's tendon remodeling in less than 2 months, emphasizing that tendons can heal relatively quickly with the right training.
How long does it take to heal a tendon?
Tendons can heal fairly quickly if you do the right training.
Training for Stronger Tendons
To build strong tendons, three key elements must be addressed: time, tension, and volume. Understanding the science behind these elements is crucial for effective tendon strengthening.
Tendon Science
The science behind tendon adaptation is explained, noting that fast movements like jumping can irritate damaged tendons due to a stress-shielding mechanism. Isometric exercises, which involve holding a static muscle contraction, are more effective for stimulating tendon remodeling.
Isometrics for building tendon strength
Isometric exercises, such as split squat, leg press, or leg extension isometrics, are highlighted as effective for rebuilding tendons. During an isometric contraction, the muscle slowly shortens while the tendon slowly lengthens, creating a stress relaxation response that stimulates the damaged tendon to rebuild.
How long to hold Isometrics
For effective tendon remodeling, isometric contractions should be held for around 30 seconds. This duration allows the tendon to reduce tension by about 45%, facilitating the stress relaxation response necessary for collagen reformation.
How much weight
Sufficient tension is crucial for stimulating tendon adaptation. The loading threshold should be around 70% of maximum force output to prompt the tendon to remodel and strengthen. This often requires substantial weight, such as 40-50 lb dumbbells for split squats or over 200 lbs for calf raise holds.
How many sets and reps
The recommended volume for isometric exercises is 3-6 sets of 30-second holds, potentially across 2-3 different exercises. Pain levels should return to baseline within 24 hours, and pushing to a pain level of around 4 out of 10 can be acceptable. Training should occur three days per week or every other day to allow for 48 hours of recovery between sessions.
Tendon Exercises
The principles discussed can be applied to build tendon strength in various areas of the body. Examples include isometric bench presses or front raises for bicep tendons, isometric calf raises for Achilles tendons, hangboard holds for finger and wrist tendons, and wrist extension or supination exercises for lateral elbow tendons. Heavy, slow loading exercises through a full range of motion can also build tendon strength, especially for athletes needing to build both tendon and muscle strength.
Nutrition for Tendon Strength
Collagen supplementation, in the form of gelatin (15g with 225mg of vitamin C) taken 30-60 minutes before isometric exercises, may enhance tendon strength gains. The video references a study supporting this and suggests readily available collagen or gelatin supplements from Amazon. It is emphasized that this is not nutritional advice, and consulting with a doctor before taking supplements is recommended.
