All you need to know about continuous tension in weight training

In weight training, there is a wide range of techniques that allow you to improve or sculpt your physique. These exercises can be very tiring, which is why there are often breaks to regain your strength. For example, when you do squats, it's possible to blow out when your legs are straight. The same goes for bicep curls. On the other hand, you can intensify your training and skip this step for better results. If you are not a beginner anymore, you can adopt intensification methods such as continuous tension.

In this case, the movements are carried out with a DC voltage of your muscles. What does this mean? What are the advantages and disadvantages of this technique? How do you effectively perform continuous tension training exercises? Find out what you need to know about this method in this article.

How does the DC voltage technique work?

When performing weight training exercises with reps, there are almost always mini breaks to take your breath. These breaks involve the upper or lower body, depending on the exercise. For example, when lifting weights or barbells or doing a sit-up, there will always be a period of time when you can rest a part of your body before resuming the movement. This way, you will relieve your muscles for a few seconds.

The continuous tension technique consists of never releasing the muscles during the entire exercise. You skip the rest steps so that the body is always in tension. This method will also prevent you from gaining momentum and keep your muscles in constant tension. This type of movement is considered one of the enemies of strength training because it can be prone to injury, yet it can be tremendously effective if done carefully. To carry out an exercise in continuous tension will require the contraction of the musculature during all the duration of the movement. If you are tired or ill, do not attempt it.

Let's take the example of the dumbbell curl to illustrate the continuous tension in weight training:

In the diagram below, you will see a man working on his arms.

When you perform the strength training exercise, there is a phase where you lift the weight, this is the concentric (or push) phase and a phase where you lower the weight, this is the eccentric phase.

At the end of the eccentric phase, the muscle is no longer under tension. The goal is not to end up relaxed at the end of this phase. Thus, the tension on the muscle will be preserved, making the exercise more difficult to execute.

To learn more about contractions in bodybuilding, you can read this article: The contractions in bodybuilding.

In general, bodybuilders incorporate this technique on the last set.

Let's take another example: The leg extension can be performed while you lift your legs. If you don't come back to the starting point and chain small reps at the top of the movement several times, your legs will remain in continuous tension. Be careful, it can burn.

Sequence of a DC voltage program

Are you going to do abs or gluteal exercises? Do you want to work your thighs or pectorals? Whatever the planned muscle program, it is possible to apply continuous tension.

In order for the muscles to contract effectively, you must perform your movements more slowly without ever stopping at the top or bottom of the movement. When you do your exercises too fast, the muscle tension will decrease. It is important that you realize that it is the muscles that must lift or push the load in order to perform the movements, not the momentum of the load.

It is necessary to always go through a warm-up phase before starting your weight training session. When you voluntarily intensify your workouts, the muscles of the body and those of the lower body must be prepared, so that you are perfectly ready for this type of effort. You can work the muscles of the forearm, abdominal muscles, leg muscles and thigh muscles in continuous tension. When a muscle group is solicited in an optimal way, you will then be able to obtain first of all a good congestion and a visible gain in mass more quickly. Be aware that if you are a beginner, you should not use these intensification techniques which will not be adapted to your level and the recovery capacity of your muscles.

DC voltage: for whom?

If you want to gain muscle or bulk upThis technique is very effective to vary and make your trainings more intense. On the other hand, it is not recommended for people who are new to bodybuilding because it will require you to reduce the eccentric phase of the movements not between each series but during the effort itself. Indeed when you make an exercise of body-building, you have a peak of effort if I can say to maintain the tension accumulated in the muscles. For example, when you do a pull-up exercise with the high bar, you must work and feel your back muscles first and foremost and not simply lift your weight to finish your pull-ups as quickly as possible.

If you are a beginner, it can be interesting to use this technique with training with rubber bands if you wish.

Continuous tension can be integrated into any muscle program as long as you master it. It can also help you get results quickly. Don't hesitate to ask a trainer for advice on what type of exercise is right for you. You will avoid being injured by doing a bad movement and save time in your goal of gaining muscle mass.

Tips to improve your muscle development

Call on a sports coach that will help you develop your muscles by taking into account your morphology and your metabolism. For women and men, the muscle areas of the body are not exactly the same. A stand-alone strength training course will provide you with the right techniques to apply during your strength training program. You will learn the basic exercises, and you will have the essentials to know about new bodybuilding techniques.

If you prefer to have a personalized 100 % follow-upI will be able to determine the number of repetitions needed and the best exercises to perform in order for you to reach your goals. Flexion, push-ups, rowing, bench press, lunge, CrossFit, trapeze, push up and others, will be your best allies to strengthen your muscles and sculpt your body.