Continuous tension principle and hypertrophy vs. strength

[SteelWeaver]

Vinylgroover mentioned this on the triceps thread - continuous tension principle. Very timely, since I was thinking about this whilst doing split squats the other day.

So: should one keep going up and down smoothly, maintaining constant tension on the muscle, or is it OK to stop and breathe at the top of the rep? (I'm talking, you know, big moves here, not db curls - I contract hard on those at the top, then keep going). I like breathing squats and deads. I think I'd have to drop the weight if I had to maintain continuous tension - but maybe this is something I'm overlooking in my training ...

Generally I go for an explosive concentric motion with compensatory acceleration, then a controlled negative - the smooth up and down without a pause idea only really feels right on cables, but I'd like to hear what others are doing.

 

[MS]

Ha just lift the damn weight.

 

[SteelWeaver]

I'm LIFTIN', I'm LIFTIN'!




.... just .... don' wanna leave anything out

 

[vinylgroover]

I personally don't get caught up in too many of the 'principles' ascribed to the sport Steelweaver. There are many myths that surround this sport such as, isolation movements can shape muscles, or leg extensions improve quad separation or high reps give you greater definition or concentration curls improve your biceps peak. All of that is BS.

I don't personally use continuous tension, although i do use the mind/muscle link and concentrate on good form and using the muscle to lift. On heavy compound movements, as long as you're using good form, you can be sure that your muscles are receiving the maximum stimulation possible. Just lift in a controlled, rhythmic fashion and you will be ok.

I don't use negatives.

 

[MS]

The only thing I'm certain of for hypertrophy is that you've GOT to change things up regularly. So a period of strict form, controlled TUT training is a good idea, as is some really heavy grunty work, power lifting style training, or recovery sessions. It's ALL good. As soon as you stop progressing using one type of training, it's time to take a break or move onto the next cycle.

It's all about progression. Sometimes the best progress is made by what may feel (in the short term) like taking a step backwards and using lighter weights and more frequent training with very strict form and high TUT, or no training at all! Sometimes negatives are good. Sometimes all concentric is good. Sometimes explosive is good. Sometimes mixing it all up in one session is good. Sometimes Tai Chi and yoga are good!

 

[JJFigure]

Great reply, MS!

Keeps you from getting bored, too.