How to Create Dynamic Tension Lifting Weights
Dynamic tension is a strength training technique popularized by Charles Atlas in the 1920s. It is a muscle-building system that does not use weights or other exercise equipment, using the resistance of your own opposing muscles instead. While traditionally, dynamic tension does not employ weights, weightlifters can use these techniques for a more effective workout.
Dynamic tension is a muscle building technique that uses your own muscles as resistance rather than weights or other strength training equipment. Dynamic tension exercises begin by fatiguing a targeted muscle by contracting and holding it, then pushing it against an opposing muscle. The fatigued muscle will then heal itself, recovering to give you increased strength. For example, to work out your right biceps you would first tense the muscle by flexing, then holding it in that position until fatigue set in. At that point, you would use your left arm to push against your fatigued right arm, straining the fibers in your right as if against a heavy weight. The technique is similar to isometric training in that you are building muscle mass by contracting and holding the muscle in place; unlike isometric training, however, dynamic tension relies heavily on trying to push your muscles through their full range of movement.
The primary benefit of dynamic tension is that it requires no external equipment and can be performed anywhere. Dynamic tension also produces stronger, more flexible muscles without the bulky muscle mass normally associated with heavy weightlifting, which may be why dynamic tension is frequently used by marital artists. Additionally, since your opposing muscles are the forces acting on your targeted muscles, as the targeted muscle tires so too will the opposing force. This means that, unlike weight training where the barbell always weighs the same regardless of how tired your muscles are, the resistance levels of the exercise will gradually go down, providing less chance of injury.
Weightlifting and Dynamic Tension
Strictly speaking, dynamic tension does not use weights. However, weightlifters can use the techniques of dynamic tension to improve their workouts. Using dynamic tension techniques to fatigue your muscles before a regular weightlifting workout can be a very effective way to build muscle mass. Fatiguing your muscles beyond their normal failure point before training can make them more receptive to heavier weight loads later on. Additionally, you can use plate-loaded machines, Smith machines or other weightlifting equipment to add more resistance to the opposing muscle as you perform dynamic tension exercises, combining both for quicker results.
For best results, immediately after performing a set, flex your targeted muscles as hard as you can and hold them for a minimum of 10 seconds. This will flush the targeted muscle with blood and raise your oxygen levels in that area. If you intend to lift weights after performing dynamic tension exercises, make sure to start gradually and with a lighter weight load. Tired muscles are more prone to injury.
- Pixland/Pixland/Getty Images