Constant tension & controlled reps.
When lifting weights for the goal of hypertrophy, the main thing people over look is Time Under Tension.
TUT is exactly what it sounds like. The amount of time the muscle is under tension.
I see a ton of people all the time releasing the weight at the point where the bar changes direction. Tension moves to ligaments/tendons, and they either get injured because of using too much weight or they just don’t build size because they’re releasing tension from the muscle.
Controlling the weight during the change in direction of the bar requires you to contract the muscle even harder to stop the weight and then restart again in the opposite direction so therefore the muscle is actually being worked more during that period. Leading to more microtears, more time under tension, and better chance of building hypertrophy AND less chance of injury because the weight is being controlled during the entire process by the muscle and never shifting tension to the ligaments/tendons.
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