Best Way to Build Tendon Strength | Isometrics vs. Eccentrics

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MPS and Collagen Synthesis do go hand in hand.

Strength training increases tendon stiffness (and collagen density), which is a good thing. They become more resistant to deformation.

More energy stored = more energy released

More resistance to deformation = less likely to be overloaded and tear

Programs involving Isometrics preferentially build tendon stiffness when compared to dynamic training.

Programs involving high loads preferentially build tendon strength and stiffness when compared to lower load repetitive stress training.

To that point repetitive stress low load training may negatively effect some tendon properties and should probably be paired with some specific tendon strengthening programs.

Research referenced in this video:
1. Lim HY, Wong SH. Effects of isometric, eccentric, or heavy slow resistance exercises on pain and function in individuals with patellar tendinopathy: A systematic review. Physiother Res Int. 2018 Oct;23(4):e1721. doi: 10.1002/pri.1721. Epub 2018 Jul 4. PMID: 29972281.

2. Malliaras P, Barton CJ, Reeves ND, Langberg H. Achilles and patellar tendinopathy loading programmes : a systematic review comparing clinical outcomes and identifying potential mechanisms for effectiveness. Sports Med. 2013 Apr;43(4):267-86. doi: 10.1007/s40279-013-0019-z. PMID: 23494258.

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I have weak tendons and in runs in my family, my older brother has injured himself multiple times, so thank you for teaching us what most workout experts ignore.

bennyblubman

The cool thing about tendon strength is… it’s a type of strength you always can progress on. A 60 year old can have a stronger tendons strength than a 30 year old. As an example, a 73 year old Norwegian has set the world record for world’s strongest grip.

Christian_Bagger

🎯 Key Takeaways for quick navigation:

01:10 🦵 Tendons and ligaments respond to stress by remodeling and increasing in volume, such as during a soccer season.
02:34 💪 Specific exercises stimulate collagen synthesis, which is crucial for building tendon and ligament strength.
03:02 🏋️‍♂️ Isometric exercises are effective for short-term pain relief and are suitable during competitive seasons.
03:29 🏋️‍♂️ Eccentric and heavy slow resistance exercises are more suitable for long-term pain reduction and improving knee function.
05:21 🏊‍♂️ Heavy loads preferentially build tendon strength compared to low-load repetitive stress, which may negatively impact tendon health.

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teresapozancosdesimon

I have hypermobility and very prone to tendonitis, so I want to prioritise tendon strength. This was very helpful, thank you.

zohebpasha

I had tricep tendonitis for years until I found one YouTuber recommending isometric tricep exercise by leaning against a wall with arms bent. Triceps got better in a matter of weeks. That’s when I realized how good isometrics can be. Isometrics allow you to safely do heavy load.

niccor

For me personally, tendon strength is more important as I get older. I have found myself focusing more on joint mobility and strength. I am 50.

jakemccoy

Great stuff. Wish someone had explained this to me 40 years ago (lifetime of football related pain avoided).
Thanks
Bob 🇬🇧

bobm

Your channel is fitness info for fitness pros and I can't thank you enough. God bless 🙏🏾

LFMF_Podcast

Thanks for this.you answered all my questions in a short period of time

BlackElon

I love it, educational and quick to get to the point.

jrwhisky

This was well condensed. I would love a longer video on this. Also, maybe something on tri-phasic training. I mainly have in mind whether to start with isometrics and move on to eccentrics, or if that is backwards. I’ve seen trainers do both, though starting with eccentrics seems more common. However, after watching this video, I think it makes sense for a lot of people to start with isometrics. I’m sure it depends on whether athlete or general population.

jjhbball

Thank you for your information, my husband and i are in our mid 50’s and avid lifters. We do nordics and reverse nordics and have found these exercises combined with resistance training are optimal for healthy knees. Thanks for your channel i have subscribed 🏋️🏋️‍♂️

kathrynlivy

for patellar tendinosis... after adequate rest and reduction of any swelling and/or inflammation - i love a leg press, loading both legs on the extension press, and gradually increasing load on the injured knee on the return.

also love a variable resistance stationary bike, where load can start light, ramp up, and cool down.

also love single leg bridges...

all of this assuming sufficient quad activation and no other limitations.

essequamvideri

Knee stability and no more knee pain during lifts in my experience has been cured in my body by doing HEAVY sled pushes and pulls. My hips are stronger too so my knees don’t buckle during squats etc.

import

Muscle protein synthesis vs collagen synthesis is a weird statement:

- collagen is a protein.
- dense conective tissue is made mostly of collagen.
- human muscle is composed roughly of 30 to 40% of dense conective tissue. In fact, tendons are the prolongation of that tissue (endomysium, perimysium and epimysium).
- not all collagen synthesis affects muscles (internal organs, bones, etc), but you can't have proper muscle protein synthesis without collagen synthesis.

isihernandez