Happy Labor Day weekend, my friend—while the rest of America is mainlining hot dogs and tossing extinct lawn darts at each other, we’re about to talk tendons.

Not biceps.
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Not quadZ
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Tendons -the forgotten sinew that keeps the whole meat machine from tearing itself apart like an overcooked brisket.

Enter: Isometrics.

I know, I know. Internet bros scoff: “Iso work? Doesn’t even build size, bro.”

I talked about this the other day HERE a bit too, and here’s the truth bomb from Dr. Keith Baar’s lab:
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Brief isometric holds (6–30 seconds, repeated a few times) flip the molecular switches that crank up collagen synthesis in your tendons and ligaments. Think of it as targeted scaffolding reinforcement for your meat-suit.

Translation:

• Stronger connective tissue.
• Less risk of snapping like a cheap resistance band.
• Faster rebound from the dumb crap we all do in the gym.

And the secret sauce? Collagen timing.

Down 12–15 g of collagen (I use Bubs Collagen, full disclosure affiliate—been on it ~3 years) about 40–60 minutes before your iso session. That collagen hits your bloodstream right when the isometrics are screaming “BUILD ME NEW TISSUE.”

Want to get extra nerdy? Toss in some EAAs or whey to cover muscle protein synthesis, too.

Biomech + Biochem = One-Two Punch (aka The B³ Framework):

• Biomech: Isometrics = tendon stress signals.
• Biochem: Collagen + Vit C = tendon building blocks
• Boom: Faster remodeling, stronger joints, less pain.

Example Protocol

• ISO hold: bottom position push-up, 20–30 seconds, a few rounds.
• Collagen: 15 g Bubs ~40 min before.
• Profit: Bulletproof sinew + maybe fewer creaky noises when you get out of bed tomorrow.

This is not hypertrophy fluff. It’s connective-tissue insurance. And if you’re on the back nine of 40 (like me, 51 now), this is the difference between waking up ready to lift—or waking up wondering if you can bend over without calling your chiropractor via speed dial.

Takeaway: Don’t just train muscles. Train the glue. Collagen + Isometrics = joint armor for life.

Much love and tendon-tough gainZ,
Dr. Mike

PS – If you want the collagen I use: Bubs Collagen. Yes, I am an affiliate. No BS. Been using it for years. My tendons don’t squeak as much, and that’s a win. Plus they have a crazy Labor Sale going on right now.
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References (for the nerds who love receipts)

• Baar, K. (2019). Stress relaxation and targeted nutrition to treat patellar tendinopathy. Int J Sport Nutr Exerc Metab, 29(4), 453–457.
• Lis, D. M., & Baar, K. (2019). Effects of different vitamin C-enriched collagen derivatives on collagen synthesis. Int J Sport Nutr Exerc Metab, 29(5), 526–531.
• Shaw, G., et al. (2017). Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Am J Clin Nutr, 105(1), 136–143.

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Mike T Nelson CISSN, CSCS, MSME, PhD
Associate Professor, Carrick Institute
Owner, Extreme Human Performance, LLC
Editorial Board Member, STRONG Fitness Mag

Mike T Nelson is a PhD and not a physician or registered dietitian. The contents of this email should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

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