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rep range for tendon strength

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WILLSANIconrep range for tendon strength14-05-2020 @ 18:56 
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do different rep ranges help strengthen tendons?

im thinking lower reps for tendon strength and higher reps for muscle strength.

or is that bro-science/nonsense I made up?
KevC86Icon...14-05-2020 @ 19:15 
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A while back I was doing singles or doubles emom for a lot of sets.
Several people seemed to be of the opinion that was for tendon strength.
No idea if they were right, but ive never snapped a tendon so maybe there's some wisdom to the idea.
WILLSANIcon...14-05-2020 @ 20:19 
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maybe! I was thinking of it from the opposite way round. last few years I have been doing the bnsf where the weights are fairly light for me. suited me because my back injury isnt too fond of the heavy stuff. but that means I have been working mainly in the 6-10 rep range. was thinking that might be a factor in tearing my hammy.
AMH_PowerIcon...14-05-2020 @ 21:54 
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Studies seem to show extremes work best...

ie very low reps with very heavy weight, OR very light weight with very high reps...

Tendons need large mechanical stress OR metabolic stress. The middle ground (eg 5x5) shown the slowest adaptations.
WILLSANIcon...14-05-2020 @ 22:04 
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Trump will get another four years
Member 126, 16023 posts
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AMH_Power said:Studies seem to show extremes work best...

ie very low reps with very heavy weight, OR very light weight with very high reps...

Tendons need large mechanical stress OR metabolic stress. The middle ground (eg 5x5) shown the slowest adaptations.


interesting! and counter intuitive. would very high reps be 10+?

I wonder if a combination of the two would work or better to stick to one or the other.
AMH_PowerIcon...14-05-2020 @ 22:40 
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WILLSAN said:
interesting! and counter intuitive. would very high reps be 10+?
I wonder if a combination of the two would work or better to stick to one or the other.


The stuff I read by zatsiorsky was 20 reps!
IrishMarcIcon...15-05-2020 @ 17:28 
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Tendons need heavy load and a fair bit of it look up heavy slow resistance training.

Basically linearly perodised 3-0-3 tempo lifts targeted at the joint you wanna tren.
WILLSANIcon...16-05-2020 @ 13:05 
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Trump will get another four years
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AMH_Power said:
The stuff I read by zatsiorsky was 20 reps!


20 reppers - ouchy.

IrishMarc said:Tendons need heavy load and a fair bit of it look up heavy slow resistance training.

Basically linearly perodised 3-0-3 tempo lifts targeted at the joint you wanna tren.


did some googling to understand this lol.

had only the vaguest understanding of tempo lifting.

hard to get your head round for someone who has always tried to move things as fast as possible!
NimbleIcon...16-05-2020 @ 13:32 
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I did some research (reading papers) on this a while back and the general impression was... it's inconclusive.

One important thing most seemed to agree on though is that adaptations take longer than muscle, strength etc. I can't remember the precise timeframes but was something like six months to a year for meaningful adaptations to take place.
WILLSANIcon...16-05-2020 @ 13:44 
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Trump will get another four years
Member 126, 16023 posts
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Nimble said:I did some research (reading papers) on this a while back and the general impression was... it's inconclusive.

One important thing most seemed to agree on though is that adaptations take longer than muscle, strength etc. I can't remember the precise timeframes but was something like six months to a year for meaningful adaptations to take place.


damn.

tore my hamstring 8 weeks ago. havent actually been to the docs for obvious reasons but just from comparing right and left there seems to be a fair bit of tissue missing.

things have been progressing fairly well so I was hoping to get back to something like comp readiness later this year (in case there were any comps lol). maybe need to temper those expectations.
unit94Icon...17-05-2020 @ 18:57 
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There's the old story about the guy trying to tear his achilles tendon with heavy negative calf raises who ended up healing it (not sure if the story is true but the heavy negatives do help strengthen tendons) and there's also the guys who use ridiculously high reps to help with tendon health like poundstone doing 200 rep curls. I'd recommend some really light pumping work to rehab the hamstring, could be a banded leg curl for example for 100 reps depending on what head of the muscle you have torn
dannyboy73Icon...18-05-2020 @ 14:24 
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Way back I mean way back in the early 80s the Mentza school of thought was low rep high intensity sloooow negatives, forced negatives and all sorts of overloads which, we were told would not only train our muscles but would also thicken and strengthen our tendons to the point of being indestructible...
WILLSANIcon...18-05-2020 @ 14:46 
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Trump will get another four years
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cheers for the input lads. much appreciated.

I have added in super light 20 rep squats and deads in to my warm up routine before every session. still pondering on how to incorporate the heavy/slow/low rep ideas onto my routine. kinda scared of doing anything approaching heavy with squats as that is how I injured it in the first place. deads feel a lot safer so, for now at least, I think im going to try and build in to working with heavier loads there.
IrishMarcIcon...18-05-2020 @ 15:46 
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You don't really want to do low reps perse something like

3-0-3 tempo (3 sec down, no pause, 3 sec up)

2-3x per week

Week 1 - 3x15
Week 2 - 3x12
Week 3 - 3x10
Week 4 - 3x10
Week 5 - 3x8
Week 6 - 3x6
IrishMarcIcon...18-05-2020 @ 15:46 
no really Irish
Member 1196, 5852 posts
SQ 312, BP 230, DL 310
852.0 kgs @ 114kgs UnEq
Post Edited: 18.05.2020 @ 15:57 PM by IrishMarc
You don't really want to do low reps perse something like

3-0-3 tempo (3 sec down, no pause, 3 sec up)

2-3x per week

Week 1 - 3x15
Week 2 - 3x12
Week 3 - 3x10
Week 4 - 3x10
Week 5 - 3x8
Week 6 - 3x6

RPE 9+ for sets should add

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