The first dynamic tension exercises were created by Charles Atlas back in the 1920s. Since then, this exercise method has gained in popularity, and is a great way to workout when you do not have access to or want to use weights. The exercises listed here can all be done without any equipment.
Exercising In Sets Of 100 – This example is to do your favorite exercises, such as jumping jacks or sit ups, in sets of 100. If you can’t do 100 initially, start out lower, say at 60, then work your way up to 100. Grinding out 100 reps of exercises will help you build up your endurance, and will actually help increase the results you see when you go back to lifting heavy weights.
Flex Hard And Hold – After you finish any of the 100 sets that you do as explained above, take a moment to flex whatever muscle was just worked. Flex the muscle as hard as you can, and hold it for a minimum count of 10, longer if possible. This form of dynamic tension exercises is known as Iso-Tension. Doing Iso-Tension exercises will help create the chiseled look that is desired by muscle builders. It will also reach parts of the muscle missed by a workout.
Some people prefer to flex their muscles before a workout, and claim flexing them first leads to better results. Before you do a set of 100 push-ups, flex your tricep or chest muscles as hard as you can, then immediately follow this with the exercises. Pre-fatiguing your muscles is harder, but the challenge is worth the improved results.
Shorten Time Between Sets – Instead of resting for 60 seconds between sets, shorten the time by 15 seconds. Lower the time to 45 seconds, then 30 seconds, then 15 seconds between sets. If you are really ambitious you can eliminate time between sets entirely so that you do all your sets nonstop.
Use One Limb – Want to build muscle even faster? Do your exercises with just one limb. For example, do one-armed chin-ups, one-armed push-ups, or one-legged squats. You will probably find that you also need to work on your balance if you attempt this exercise method, but the results will be amazing if you stick with it.
Exercise In Slow Motion – Doing your exercise sets in slow motion will work muscles that are otherwise missed. This is an intense workout, so you will probably find that you cannot do many exercises slowly. When you do this, make sure that you do not lock your body at the top position, or rest at the bottom. Move smoothly from the positive to negative positions.
Flex During Reps – Dynamic tension exercises require, well, tension. Flexing your muscles while exercising provides plenty of tension during muscle contraction. Those who practice martial arts will be familiar with this technique. You will need to focus your efforts at flexing your muscles hard while properly completing any given exercise. It may take a while before you can do both at once, but you are sure to be pleased with the results.