Get Stronger While Getting Bigger: Why Mechanical Tension Matters
I preach this constantly… If you want to get stronger, you need to get bigger. Strength and muscle size go hand in hand because larger muscles have greater potential for force production. But here’s where many coaches and lifters get it wrong, the key driver of muscle hypertrophy isn’t endless volume. It’s mechanical tension.
Why Mechanical Tension Drives Growth
Mechanical tension is the force exerted on your muscles when they’re under load. It’s created by:
1. Lifting heavy weights (high force).
2. Controlling the weight through a full range of motion (longer muscle engagement).
3. Close Proximity To Failure (effective reps).
Tension is what signals your body to adapt and grow stronger by adding muscle tissue. While volume (sets x reps) does play a role in creating tension, it’s not the primary driver. Too much volume without sufficient tension leads to fatigue and wasted reps rather than growth.
How to Optimize Tension for Hypertrophy
To maximize mechanical tension, your training should emphasize:
• Progressive Overload: Consistently increasing the load or difficulty of your lifts.
• Proper Exercise Selection: Movements that target the desired muscle groups effectively.
• Control and Tempo: Moving weights with purpose, avoiding “junk reps” where tension isn’t maximized.
• A Close Proximity To Failure: The last 5 reps of a set taken to total failure are the “effective reps”. As you approach failure, your muscles are forced to recruit more motor units and muscle fibers to continue producing force. The closer to failure, the more muscle fiber recruitment peaks. That said, training to total failure is not always necessary but leaving 1-2 reps in reserve can be a sweet spot depending on the exercise.
More is not always better, smarter is better. Instead of chasing endless sets and reps, focus on executing fewer, high-quality sets with heavier loads and full control. This will stimulate hypertrophy and translate directly to strength gains. This is why you will notice that many of our experienced athletes in The Crew are strong AND jacked!
Why You Need an Experienced Coach
Programming for hypertrophy and strength is an art and a science. An experienced coach who practices what they preach and has a proven track record of success transforming their athletes knows how to:
• Strike the right balance between tension, volume, and recovery.
• Identify your weak points and tailor your programming to fix them.
• Ensure your training is both efficient and effective, avoiding wasted effort.
Getting bigger and stronger doesn’t have to involve trial and error. With the right guidance, you’ll spend less time spinning your wheels and more time seeing results. Ready to make your training work for you? Let’s talk.
Are you looking for a coach? Get started today by applying for coaching here>> Contact — THE CREW (sheridanstrengthcrew.com)