1: High Tension Techniques

Tsatsouline came up with the notion of training using high tension techniques; meaning that you should aim to create as much tension as possible throughout your entire body when performing an exercise.

For example, when you grip the barbell, try and crush it in your hand and you will immediately notice energy radiate throughout your arms and shoulders. Also, try corkscrewing your feet into the ground when you perform a shoulder press; this will fire up your glutes, quads, abductors and adductors, and help you finish off with a couple of extra reps.

Here, I demonstrate 4 high tension techniques whilst performing one arm push ups:

  • I grip the ground until my fingertips turn white.
  • I try and corkscrew my hand into the ground as I push up.
  • I squeeze my non-working hand (right), abs and glutes as I push up.
  • I hiss as I push up.

Remember, the aim is to create as much muscle tension as possible, especially with your hands and feet, in order to protect yourself and increase your strength.

 

 2: Deadlift Barefoot

Ditch the shoes and deadlift barefoot! According to Tsatsouline, a very strong and powerful reflex called the extensor reflex, ‘causes the leg musculature to contract in response to the pressure on the sole of your foot’.

When you deadlift with shoes on, it redirects the pressure and then diminishes the sensitivity in the foot, which doesn’t allow the leg muscles to contract as much.

If you think of Newton’s third law – for every action there is an opposite and an equal reaction. So, the harder you push your feet into the ground, the harder your muscles will work and the easier the lift will be.

 

 3: Heavy Lockouts

Just like deadlifting barefoot, heavy lockouts are a form of reflex training. Not exactly sure what they are? Well, heavy lockouts are when you hold a heavier weight than usual for 5-10 seconds, you then rest and attempt a PR. For example, say your bench press PR is 150kgs; you would hold 165kgs in the locked position for 5-10 seconds. Rack it. Rest a couple of minutes and then attempt a new PR, which may end up being something like 152.5kgs or 155kgs. When you perform heavy lockouts you recruit more muscle fibres. When your body realises that it can deal with a heavier load, the CNS and reflexes in your body think that anything below the locked out weight is a piece of cake.

Want to learn more about this technique? Check out Tsatsouline’s book ‘Beyond Bodybuilding’ where heavy lockouts are explained in greater detail.

 

Just like deadlifting barefoot, heavy lockouts are a form of reflex training. Not exactly sure what they are? Well, heavy lockouts are when you hold a heavier weight than usual for 5-10 seconds, you then rest and attempt a PR. For example, say your bench press PR is 150kgs; you would hold 165kgs in the locked position for 5-10 seconds. Rack it. Rest a couple of minutes and then attempt a new PR, which may end up being something like 152.5kgs or 155kgs. When you perform heavy lockouts you recruit more muscle fibres. When your body realises that it can deal with a heavier load, the CNS and reflexes in your body think that anything below the locked out weight is a piece of cake.

 

 4: Hiss

As preached by Tsatsouline, hissing is a fantastic technique that will instantly increase your strength. When you are performing an exercise and you reach a sticking point, tighten your glutes and abs and then hiss through pursed lips; this hiss will create abdominal pressure. This is yet another great example of a ‘high tension technique’.