A Muscle Building Must!!! Intramuscular Tension

Intramuscular Tension is a MUST for those looking to build high quality muscle (strength/size). I.T. (Intramuscular Tension) is defined basically as the about of total tension applied to the muscle fibers.

Now lets break this down to see why i am writing an article on this subject. Of course just buy picking up some weights you will have muscle tension no matter what during your movements but this is about how to MAXIMIZE your results through acquiring tension properly and fully. You have three main contractions in a complete movement to maximize I.T. your concentric (muscle shortening/flexing), eccentric (muscle lengthening) and isometric (peak of movement). All of these must be completed under total tension to maximize your stimulus.

Time under tension is golden standard for hypertrophy (muscle growth) so with that being said we want to put as MUCH tension on the muscle as we can for the GREATEST about of time under tension. This is why above i listed all the contractions that we can use to apply tension and we should see time with each specific movement (concentric, eccentric, isometric). Now just imagine and individual doing a standard bicep curl,

To put what i just said into effect the individual would want a smooth, strong, but controlled contraction up but once you hit the top into your isometric contraction your going to want to what i call "hyperflex" the muscle by squeezing tight for about 2 seconds then on your eccentric contraction (lowering/lengthening) take 3-5 seconds to lower (resisting the weight down), and never stop to rest once you come down keep the "TIME UNDER TENSION"

LAST the amount of reps will basically determine your total time engaged and general rule is for maximal strength use 3-8 reps, for hypertrophy (muscle size) 8-15, and endurance 15-above.