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Light weight can go a long way. After all, your muscles can't tell whether you're lifting 800 pounds or 80 – they only know TENSION.
Mechanically induced tension, produced both by force generation and stretch, is essential to muscle growth. And the combination of these stimuli has a pronounced additive effect.
This movement serves as both an exercise and a test of strength. All you need is a band (I like the NT Loop), a light dumbbell, and a wedge for your heels.
Set up with your feet on a wedge or some type of elevation. Step back to get tension on the band and hold the dumbbell as shown.
Now try completing 5 reps with a 5-second descent, 5-second hold at the bottom, and 5-second concentric.
Just remember to...
The band keeps your body more upright while increasing the stress placed on your quads (mainly the VMO). That's why this can also be a knee-saver for those experiencing anterior knee pain.
The test is brutal, but if you can hit 5 reps with a 5-second descent, pause, and concentric, then you can safely say that your legs are strong and your knees are healthy!
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