Tendon Building...With Overcoming Isometrics...Mostly

We can all do something about our connective tissues. They aren’t static. They can degrade, but they can also be fortified. A muscle in its stretched position and under a higher level of contraction is the protocol for this. Most studies show anything at or above 20 seconds of force generation for an overcoming isometric (OCIs) is great for this. I believe this can be done through contraction isometrics as well. However, for most, exerting force on an immovable object while the targeted muscle is stretched is easier to apply. However, a plethora of positions can be applied with very little equipment and for any age group.

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The video version…

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But let’s not forget yielding isometrics..limb vs limb. Below, left to right I have

• My right arm resists my left arm while the tricep of my left arm is in the stretched position.

• My right leg pushing against my left leg while the hamstring of my left leg is in the stretched position

• & My right arm resists my left arm while mainly the bicep of my left arm is in it’s stretched position.

With the middle picture, I wouldn’t recommend exerting force with the quad (front thigh) in the stretched position.

Tendon adaptions still occur outside of the stretched position just at a slower pace. It’s for this reason I recommend newcomers to things like OCIs exert force at three different angles. Just focusing on the stretched position too much, in the beginning, might be too much of a strain for that tendon.

Triceps Towel Pull (stretched position on the far left)

Progressive calisthenics over time will strengthen your tendons as well but OCIs or any isometrics for that matter provide you with a more direct approach. Since this approach will be more direct the progress will come quicker.

Thank you for making it to the end for yall free birds.

Until next time/Happy Friday

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