Tip The Light-Weight Strength Test Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip The Light-Weight Strength Test Can you pass this high-tension test of leg strength by Mike Over January 29, 2021April 11, 2021 Tags Training As an Amazon Associate, T Nation earns from qualifying purchases. When you buy something, using the retail links in our articles, we may earn a small commission. T Nation does not accept money for editorial reviews. Read more about our policy. 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... Keep your torso upright. Drive your knees forward while keeping your weight evenly distributed. Slow the heck down and let the band do its job. Why It Works 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! Related: Bodyweight Strength & Conditioning From Home Related: 10 Things Every Lifter Should Be Able to Do Source Schoenfeld, Brad J The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training, Journal of Strength and Conditioning Research: October 2010 - Volume 24 - Issue 10 - p 2857-2872 doi: 10.1519/JSC.0b013e3181e840f3 Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training 3 Keys to a Big Injury-Free Bench Press Lift big-ass weights without pain using these three very advanced techniques. Bench Press, It Hurts Fix It, Mobility, Training Dr John Rusin March 26 Training Winning the IT Band War If you really care about your lifespan as a lifter, you should pay a bit more attention to your IT band. It Hurts Fix It, Mobility, Training Tom Furman July 14 Training 4 Fire-Breathing Finishers These four finishers will strip off body fat, set your lungs on fire and help you keep on fighting. Conditioning Finishers, Fat Loss Training, Metcon, Training Eric Johnson & Ryan Johnson September 16 Training Manipulating Reps for Gains in Size and Strength The smart lifter’s guide to choosing the right rep ranges for his goals. It’s a bit more complicated than you think. Check it out. Bodybuilding, Powerlifting & Strength, Training Charles Poliquin May 2