The Benefit You Get from Dynamic Tension is Relative to Your Muscle Strength


Here is another guideline for dynamic tension: The benefit one could get from the use of dynamic tension is directly proportional to your overall muscle power or to the amount of force your muscles can generate.  Note: For those who don’t know what we’re talking about, you can read about dynamic tension here.

That means that the stronger you already are, the stronger you can be by using dynamic tension and the stronger you already are, the greater hypertrophic benefits you can get from using dynamic tension.

Now why is that? Simple: because dynamic tension basically uses your own muscle as resistance to their opposing muscle group that you want to work out.  For example you want to work your triceps using dynamic tension – you do that by contracting your triceps (by moving your arms in a fashion like you’re doing a triceps extension but without weights) while you also flex your biceps therefore your biceps offer resistance to your triceps and vice versa and your biceps will also get a nice workout with that.

Now let’s say your biceps are able to generate 300lbs of force per contraction (that’s a little bit exaggerated but you get the point!); then that means doing dynamic tension for your triceps will be like lifting 300lbs, I hope you are seeing the beauty of that. That would be like lifting 300lbs in tricep extensions or close grip without the need for weights.

dynamic tension for biceps
dynamic tension for biceps and triceps

But the reason I singled this principle out is this: I see that most people think that they can get some decent growth by using dynamic tension EXCLUSIVELY!  That is impossible since if your muscles are not strong enough in the first place then they would not serve any good resistance, it will all be for naught. You will get some development yes but you can only go so far like limiting yourself to a certain pair of dumbbells and expect some serious growth to occur from working out with those again and again.

Dynamic tension is a good technique and is a great muscle shocker – no question about that. But you cannot expect to get serious development by relying on it exclusively. You can only get the most out of dynamic tension (and with lifting in general) if you would actually take time increasing your size and strength by using several different methods and utilizing a number of techniques into your regimen.

In relation to the above example, you will not get 300lbs resistance using dynamic tension with your triceps if you didn’t actually lift 300lbs in REAL weight with your biceps and/or vice versa.

So what can you say, people? Have you used dynamic tension in the past? How was it? Eat your eggs, people!

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3 thoughts on “The Benefit You Get from Dynamic Tension is Relative to Your Muscle Strength

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  2. I’m interested in dynamic tension, but after reading up on it, I’m still very confused. Some say the generating max tension on say, a chest pushing exercise is the equivalent of maxing out on bench press. Many say it’s a great way to build strength, but it won’t come with any gains in size (why exactly, is this the case?). And, the analogy used here, likening dynamic tension with the same set of dumbbells each time, also appears to break down if you can actually get stronger from doing dynamic tension (and if so, then the dumbbell would be periodically increasing). I guess, I just don’t understand the difference between how your muscles respond to external vs internal resistance, and if there isn’t a significant difference, why wouldn’t dynamic tension be an overall better workout (safer, more efficient, etc). Or, perhaps dynamic tension offers a unique set of benefits that is largely different from weight training (nervous system or something like that)? Thank you for the informative article, and any advice you have to offer would be much appreciated.

    1. Each type of exercise offers a unique benefit.

      Dynamic tension has its unique benefit.

      Dynamic tension is essentially an isometric exercise.

      It can lead to better physical fitness but it will NOT MAKE YOU HUGE!!!!

      Becoming huge is one of the “unique benefit” you get from lifting in the gym (correctly). Getting strong is dependeent. Getting strong where?
      DT will help you condition certain muscle groups but ultimately there is a universal lifting law , check out LIFTING FUNDAMENTAL PRICIPLE:

      The Specificity Principle
      If you never did bench presses- you will never be strong in bench presses even if you always do smith machine presses and heavy dumbbell presses.
      The most important point of this principle is that each and every move involves different dynamics and fires different sets of muscles (stabilizers, protagonist, and antagonists) and fires them at different angles at different moves even though they seem so similar. Even a change in hand position can make huge differences.

      The key is to do a variety of moves and perform the exercises that are specific to your goal.

      The only reason I recommend DT is for gym downtimes, but preferably I would have you hitting the gym off course. Another tip is to incorporate DT to your reps by doing isomtric contractions in the middle of the rep.
      I hope that helps!!

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