Constant voltage principle

In this article we will look at another effective a way to deal with dead spots and stagnation. The “principle of constant tension of the working muscle” was invented by the founder of most training methods, the father of bodybuilding, the famous Joe Weider. Like many others laws of bodybuilding, invented by this great man, this technical technique was born after long tests, observations, trials, errors and subsequent comprehensive analysis and comprehension.

What is its essence?

Let's look again at an illustrative example for a clearer understanding of the essence of things:

So, let’s look at the exercise “hanging pull-up on a bar with a wide grip behind the head.” Let's compare two different techniques perform this exercise in two separate approaches:

1. In the first set, perform pull-ups at your usual pace, maintaining your usual rhythm. Do as many reps as possible.
2. For the second approach, perform the same exercise, but twice as slow. Moreover, both the positive phase of the movement and the negative one. Again, try to do as many reps as possible.

So, I bet that on the second set, even with significant rest between sets, you were able to perform significantly fewer repetitionsthan in the first set. Is not it?

What's the matter? The whole question, of course, comes down to execution speed exercises. Remember a simple rule: by lifting weights at a fairly high pace, you you're filming from your muscles part of the load. It is much more effective and efficient to perform movements unhurriedly, slowly and deliberately, maintaining concentration and maintaining constant muscle tension. It has already been scientifically proven that this type of training is more productive in stimulating muscle fibers and tissues to grow.

I hope you have already read our article about “Peak contraction of the pumped muscle” and understand how important it is to keep it as long as possible. keep her tense in this condition. So, already in this principle Vader tells us that not only at the peak of the movement it's useful to do this. Constant muscle tension at each section of the movement trajectory of the exercise have an extremely beneficial effect on our volume and strength indicators. So remember this rule as “Our Father.”

How can you use this technique to overcome blind spots?

So, let's say in the wide-grip bench press exercise you can do 8 repetitions with a weight of 100 kilograms. You need to improve your performance and move on to a new weight, but you just can’t cross this line. For a long time (2 weeks - a month) you have been trying in vain, but you can’t increase the load. There is stagnation or the so-called “dead point”. How to be? We have already examined similar cases before and already know some ways overcome this impasse. Another option to solve this problem is to use athletic the principle of constant tension of the muscles involved:

If you can’t lift more weight, lift this one, but do slower!!! By performing the same number of approaches and repetitions, but at a slightly slower pace, by reducing speed, you will expend more strength, and accordingly, this will increase the impact on the muscular system, stimulating it to grow and increase strength. Next workout, do the same thing, but even slower. Then even slower... Continuing in the same spirit, after some time this technique will allow you to perform this exercise at your usual pace, but, naturally, with more weight, which means you will get rid of the unfortunate stagnation and once again break the “dead point”. Remember the golden rule:

If you hit stagnation, you need to change the approach to your muscles!

Our muscles don't like consistency. Therefore, “surprise” her regularly! Shock her!

1. weight,
2. number of repetitions,
3. intensity,
4. pace, speed,
5. combination of exercises.