Is there a technique that you can do every time after a workout to get stronger? Yes there is.
Jeff Cavaliere’s latest training tip focuses on the concept of “tension sets,” which can significantly enhance muscle growth and efficiency during workouts. Here’s how to incorporate this technique into your training regimen.
Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.
When it comes to back training, achieving maximum muscle tension throughout the entire range of motion is crucial. Jeff Cavaliere, known for his clear and effective training methods, introduces tension sets—an advanced technique designed to optimize muscle engagement and growth. By slowing down the repetitions and emphasizing both the concentric (lifting) and eccentric (lowering) phases, you can increase the effectiveness of your workout without the need for multiple sets.
Note: Although Cavaliere is talking mostly about training your lats, you can apply this technique to any exercise in the gym.
Do This Every Time After a Workout to Get Stronger
Tension sets are a specialized training technique aimed at maximizing muscle engagement by maintaining constant tension throughout each repetition. This method contrasts with traditional lifting, where the emphasis might be on moving heavier weights quickly. Instead, tension sets focus on the quality and control of each movement, enhancing muscle activation and growth.
Key Components of Tension Sets:
- Slow Repetitions: Each repetition is performed slowly, typically taking around 10 seconds—5 seconds for the concentric (lifting) phase and 5 seconds for the eccentric (lowering) phase. This slow pace ensures that the muscles are under continuous tension, stimulating more muscle fibres.
- Controlled Movements: The movement should be deliberate and controlled. During the concentric phase, lift the weight steadily, focusing on engaging the target muscle. At the peak of the contraction, hold and squeeze the muscle for 1-2 seconds to maximize engagement.
- Eccentric Emphasis: The eccentric phase, where the muscle lengthens under tension, is crucial for muscle growth. By lowering the weight slowly and resisting the force, you create significant muscle damage, which is essential for hypertrophy (muscle growth).
- Full Range of Motion: Ensure that each repetition moves through the full range of motion. For example, in a lat pull-down, you should start from a fully stretched position at the top and pull down to a fully contracted position at the bottom. This comprehensive motion targets the muscle fully, promoting balanced growth.
Benefits of Tension Sets:
- Enhanced Muscle Activation: By slowing down the reps, you ensure that the target muscle is doing all the work, which increases muscle fiber recruitment.
- Increased Time Under Tension (TUT): This is the total time a muscle is under strain during a set. Increased TUT is a key factor in muscle hypertrophy.
- Improved Muscle Control: Practicing controlled movements improves neuromuscular efficiency, enhancing your ability to engage muscles effectively in other exercises.
- Reduced Risk of Injury: Controlled, deliberate movements lower the risk of injury compared to fast, uncontrolled lifting.
Implementing Tension Sets with Lat Pull-Downs
- Select an Appropriate Weight: Choose a weight that you can typically handle for 12-15 repetitions. This will ensure that you can perform the exercise with proper form while maintaining the required tension.
- Execute the Movement:
- Concentric Phase: Pull the bar down over 5 seconds, focusing on engaging your lats and not just moving the weight. At the bottom of the movement, pause and squeeze your lats for 1-2 seconds.
- Eccentric Phase: Slowly let the bar rise over 5 seconds, maintaining control and tension in your lats. Do not simply let the weight pull you up; resist it actively.
- Full Range of Motion: Ensure that you move through the full range of motion—from the fully stretched position at the top to the fully contracted position at the bottom. This maximizes muscle engagement and growth potential.
Alternative Exercises for Tension Sets
If a lat pull-down machine is unavailable, you can apply tension sets to other back exercises:
- One-Arm High Pulley Row: This exercise allows you to target each side individually, which can help correct muscular imbalances. Maintain tension throughout by controlling both the pull and the release phases.
- Straight Arm Push-Down: Performed standing or kneeling, this exercise emphasizes the stretch position of the lats while ensuring full engagement throughout the movement.
Exercises to Avoid with Tension Sets
Not all exercises are suitable for tension sets. For example, the barbell row does not maintain consistent tension throughout the entire range of motion due to the direction of gravitational force. Instead, focus on exercises that allow you to maintain tension through both the concentric and eccentric phases.
Integrating Tension Sets into Your Routine
Tension sets are highly effective but also very demanding. Therefore, incorporate them sparingly into your workout—perhaps just one or two sets per exercise. They are best used after your main heavy compound lifts when your muscles are pre-fatigued but still capable of exerting significant effort.
By adopting tension sets, you can enhance muscle growth and efficiency in your workouts. This technique is particularly effective for exercises like the lat pull-down and its variations. Remember, the key is to maintain constant tension and control throughout the entire movement. As Jeff Cavaliere emphasizes, “Your muscles only speak one language, and it’s tension.” Apply this principle consistently, and you’ll see significant improvements in your muscle development and overall strength.
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