How to Use Dynamic Tension as a Muscle Building Technique

Written By: Todd Kuslikis
October 03, 2011

There are many muscle building techniques out there but most can’t compare to Dynamic Tension. It is a muscle building technique (very similar to isometric exercises) that is rarely used but extremely important to the body building process. Your muscles are made up of many fibers. Think of them as long strands that can get longer and shorter (kind of like a rubber band). When you lift something heavy, these fibers shorten so you can lift it. The heavier the object, the more fibers that are recruited. However, your body is designed to use the least amount of muscle fibers in order to achieve the goal.




Dynamic Tension Demystified

It is possible to recruit more fibers for a simple task. Here’s an exercise:

Stand with your arm at a 90 degree angle. Begin to tense up your bicep muscle as tight as you can. Go ahead, tighter…tighter…tighter! Keep it tight, now place your other hand on top of the hand that is tense and push down as hard as you can. You will notice that you just recruited more fibers in order to prevent your arm from going down.

This can be used in muscle building too. It’s a mental thing though. You have to visualize using more fibers as you lift weights or perform your workouts. Pretend you have several layers of muscle fiber around your arm. Begin to tense up each layer tighter and tighter starting from the layer closest to your bone. You will notice tremendous pressure beginning to develop around your bone. This improves bone density and helps you build muscle quicker.


Dynamic Tension vs Isometric Exercises

Isometric exercises are performed without movement as well. However, Dynamic Tension incorporates more mental imagery. In Dynamic Tension, you visualize the muscle contracting more and more in order to try to recruit as many muscle fibers as possible.

There are some great examples of this muscle building technique and dynamic tension and isometric workouts on YouTube. Here are a few. Learn and practice these workouts. Though do not do them daily. This type of workout has been known to increase blood pressure so it should be used sparingly.

Dynamic Tension Workout in Karate

Dynamic Tension Workout & Isometrics

Dynamic Tension for Biceps

Dynamic Tension for Abs – Bruce Lee’s Workout

Dynamic Tension Workout/Abdominal Control 

Dynamic Tension Workout & Fun Body Builder Robot Video

Show/Hide Comments (13 comments)
  1. Arun Verma

    Please send me information for developing biceps by dynamic tension exercises.

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  6. Pol

    Hey Todd, nice site.

    I think this kind of exercise increases blood pressure only if you hold the breath during the movements (which is very common), but one can get used to breath all along, though peak tension would probably require a valsalva maneuver.


    • Todd Kuslikis

      Thanks Pol! Yep, for those that are more advanced any blood pressure issues are mostly avoided. For the newbies could possibly cause a problem. Thanks for the comment!

  7. Bryan

    The link to the “Complete Body Weight Training System Videos” has expired.
    Can you please renew it?

    • Todd Kuslikis

      Hey Bryan, I just tested it and it works perfectly. Can you email me so I can send it to you directly:

      • Bryan

        Just tried link again, works fine. I guess it was my connection.

        • Todd Kuslikis

          Sweet! 🙂

  8. Sharon Rose Tomlinso

    I would like to receive more information on the recommended exercise for daily use.

    • Todd Kuslikis

      Hi Sharon, there are a lot of workouts on the site. Feel free to browse through them and let me know which one you have decided on.

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