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High Tension Training: 5 Effective Exercises to Build Strength

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May 3, 2023

high tension

Building strength in your muscles is no easy task but there are solutions that you might not have knowledge of. There are certain ways to perform particular exercises that can significantly grow your muscles and get you stronger. High tension training is a style of strength training that requires you to unleash maximal force during an exercise while still maintaining consistent tension.


HTT is a practical method of building strength and increasing muscle mass. This type of training is very useful for anyone who wants to enhance their physical strength and yes it is beginner friendly.


In this article, we will explore five effective exercises for high tension training in order to properly stimulate muscle growth.



Deadlifts are one of the best compound exercises for building overall strength. They target multiple muscle groups simultaneously; hamstrings, glutes, and back.


Deadlifts also improve grip strength, which is important for many other exercises. While deadlifting, you can easily feel an enormous amount of high tension permeating through your body. When done consistently and with proper form, deadlifts can lead to serious muscle growth.


There are lots of modifications for beginners or those with back pain. Utilizing bands and or dumbells is a great way to ease into a full barbell or trap bar deadlift.



Squats are another great workout for building strength. Most people tend to squat with the wrong form which generally leads to lower back pain and injury.


Squatting is primarily for your quadriceps, core, and glutes. This movement can sometimes feel like a total body workout because of the large amounts of high tension being generated.


For beginners just getting started with strength training, using dumbbells first will save you from experiencing back pain and allow you to lift heavier in the long run. And when you advance to a barbell, just make sure your form is on point before you start loading up weight.


high tension


Bench Press

Bench pressing is not just for athletes on a pro day competing for the NFL draft. It’s a classic exercise for building upper body strength. Benching is great for stimulating the chest, shoulders, and triceps.


A study published in the Journal of Strength and Conditioning research found that the bench press activated more muscle fibers in the chest and triceps compared to other exercises. It was noted that form is very key while benching.


Like other compound exercises, you want to have a proper warm-up prior to hitting the bench press. Adequately loosening up and activating the muscles required for benching will maximize the amount of tension produced while benching and lead to greater results.



Who doesn’t want nice back muscles they can show off at the beach? To get these attractive sets of muscles, pull-ups need to be a staple in your strength training regimen. They are an ideal exercise for building back strength and size.


Pull-ups also improve grip strength and are a great bodyweight exercise. It’s also really easy to get a great workout with just a bar to be able to pull up on. Simply going to your local park and knocking out a few sets of pull-ups can definitely ignite some high tension in your back and biceps.


A study published in the Journal of Electromyography and Kinesiology found that pull-ups activated more muscle fibers in the upper back compared to other exercises. Now for those who can’t do a pull-up right away, performing exercises that grow your back like lat pull downs, and dumbbell rows will definitely aid your attempt to be able to perform a full pull-up.


Overhead Press

Overhead press aka shoulder press is a great exercise for building strength and mass in the shoulders, as well as the triceps and upper back.


When performing this compound exercise to produce high tension, it’s important to focus on maintaining a constant level of stress in the muscles. Especially for the overhead press, squeezing your core will assist you throughout the press.


high tension




In conclusion, high tension training is an effective method of building strength and increasing muscle mass. Remember to focus on maintaining a constant level of tension in the muscles throughout the entire motion for maximum results.







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No content on this site should ever be used as a substitute for direct medical advice from your doctor or other licensed clinicians.

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