Load vs. Tension
One of the most common mistakes I see — from beginners all the way to elite athletes — is not distinguishing between the load on the bar and the tension in the muscle.
Too often, people assume that a heavier weight automatically means more tension on the muscle. But the truth is, intramuscular tension — the tension inside the muscle itself — is the primary driver of muscle growth.
Think of it like this: your muscles have receptors that measure tension. The more tension those receptors detect, the greater the downstream signal for muscle growth. Simple.
Scenario Comparison
Scenario A: Athlete A has poor technique and loads
100 kg on the hack squat.
Scenario B: Athlete B has phenomenal technique and rep
integrity, using just 80 kg.
On paper, you might think Athlete A is going to get more tension and more growth. But if Athlete B has the following qualities, the lighter load actually produces more growth:
- Greater range of motion
- Upright torso
- Full depth
- Controlled eccentric
- Pause in the amortisation phase
By putting their quads in a disadvantageous mechanical position where the quads are the limiting factor, Athlete B achieves more intramuscular tension — and more growth — despite the lighter load.
Chase Tension, Not Just Load
Load on the bar and intramuscular tension are independent variables. Yes, they’re correlated — but more weight does not always mean more muscle tension, and it certainly doesn’t guarantee more growth. In fact, with poor technique, it’s often the opposite.
Look at an elite‑level natural bodybuilder coached by a sports scientist. You might be shocked at how “light” their weights are — but every rep is precise. The target muscle is under constant, high‑quality tension, and the joints are protected from excessive shear.
If your goal is muscle growth: Chase tension, not just load on the bar — and not just force.