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The key factor in getting bigger and stronger muscles is muscular tension. Applying more tension to your muscles means more damage to your muscle tissue and that damage is what forces your muscles to become stronger and bigger.
The implement you lift — be it a dumbbell, barbell, band, or kettlebell — is a load that places tension on your muscles. However, you don't need heavier weights to create more tension. There are techniques, which Guedo outlines below, that make a move more difficult without the need for upping the load. You can apply them to most movements at any point in your program.
TempoYou can slow down the tempo with which you lift a weight or band to create more tension. Typically, you want to use a lighter weight when lifting with a slower tempo so it's easier to control. Using lighter weight means that this is also a useful technique for lifters with injuries since you won't aggravate an achy elbow or your lower-back with more weight than you're able to handle.
If you've never tried this technique before, use a 3-3-3-0 tempo. The first number indicates the lifting phase, the second number is the pause at the apex of the move, the third number indicates the lowering stage, and the final number is the pause at the bottom.
IsometricAn Isometric is when you hold the portion of a lift for anywhere from a few seconds to a minute (or more). Take a dumbbell row, for instance. While rowing, hold the extended arms part of the lift for 10 seconds to feel a stretch in your lats. You can even pause at the top to feel more muscle burn or pause halfway through. Either way, you increase the time your muscle works.
Usually, if you're looking to modify a movement to make it harder, you'll find the point in a lift where you're the weakest, often the middle or bottom. When you find it, hold it there for 2 to 4 seconds and then finish the rep.
Partial repsMost of the time, you want to lift with a full range of motion. Take biceps curls for example; you want to extend your elbow all the ways and then lift the weight up to your shoulders. The thought here is that you'll fully lengthen and then shorten the muscle, getting the most out of the exercise. Typically, this is correct. Once you start to fatigue, you'll find it harder to maintain a full range of motion. It's at this point where, instead of stopping, you can perform partial reps.
Partial reps are what they sound like — repetitions you perform with a limited range of motion. Instead of entirely lowering your arms down for a curl, lower the weight halfway and curl from there. You're always creating tension on the muscle, so this technique still sparks some muscle growth. For any move, finish your full reps, and then complete the same number of partial reps.