Learn how to generate tension in a muscle to build more muscle

What is tension?

Tension is a force applied to something, oftentimes caused by stretching.

Think of a rubber band. As you pull the band apart, tension is generated. If you let go of the band, the generated tension will cause the band to spring back to its original state.

Now let’s relate this to generating tension in a muscle. And let’s use the example of a single arm bicep curl.

To help explain this, I need to cover a couple of terms- concentric and eccentric.

Concentric is the shortening of a muscle. This would be the top portion of a bicep curl when the weight has been lifted up toward the shoulder.

And eccentric is the lengthening of a muscle. Think about the portion of the bicep curl when the weight is being lowered back down.

How does this relate to you and building muscle? Listen up, because here comes the main point.

Without getting too technical, the greatest amount of tension is generally produced at the midpoint of an exercise, such as halfway up during a bicep curl. This is based on the length-tension relationship.

But if we want to get the most out of a given exercise, create as much tension as possible, and increase muscle mass, then we need to…

Generate tension throughout the entire range of motion during an exercise.

Let me explain.

We need to create muscular tension (or in other words generate force) during the eccentric, midpoint, and concentric portions of the lift.

What does that mean and what does that look like?

Continuing with the bicep curl example- that means you consciously squeeze and contract your bicep at the bottom of the lift as you initiate the movement and keep the bicep under tension through the midpoint, top of the lift (concentric), and throughout the entire exercise set.

Here, let me show you what I mean.

Additional notes for creating tension in a muscle

• Smaller muscles can be easier to contract and create tension as they are isolated. So practice isolating one muscle at a time first- such as the bicep during a single-arm bicep curl.

• When there is extraneous movement during an exercise, such as hip-swaying or shoulder dipping, it is much harder to hold tension in a muscle. Lock your position in stone during an exercise and only move the joints that are required for isolation. More on this in our CK Build program.

• If a weight is too heavy or too light, it can be harder to consciously contract the muscle to create tension. Start using a weight that is moderately challenging and also controllable. More on this in our CK Build program.

Conclusion

Generating muscular tension through force and stretching is considered essential to muscular growth.

Tension can and should be created throughout the entire range of motion during an exercise. Practicing squeezing and contracting a muscle will help you to do so.

All of these principles, along with many other muscle building essential lessons, have been built into our 12-week CK Build program.

This program is for busy professionals who want to build strength and gain confidence in their bodies by learning the 6 muscle building essential lessons (separate from what this blog is about) to pack on 5-10 lbs of muscle.

If you are experienced with exercising, I know these muscle building essentials will help you get over a plateau to build more muscle. I guarantee you aren’t doing them all.

And if you are more on the new side, I know that these lessons will help you build a strong base of muscle to be the foundation of your muscle building journey. And the more muscle you have the more fat your body can burn.

You can learn all 6 muscle building essentials hands on and in-person with this program now being available for 1-on-1 local fitness coaching in Canton, Michigan. If you aren’t local, you can still learn these lessons and go through this program entirely online. The online version of this program is coming soon. For more information and to apply, click on the button below.

Look out for the next two blogs in this series as we go into two other essential factors to building muscle. For additional information, check out our blog on- The 3 Factors to Muscle Growth.