Tips to Develop your Ligaments and Tendons

Weighlifters can use a variety of techniques to increase overall muscle strength. Doing supersets, one rep maximums and accentuating the negative of a lift can place stress on the muscles, leading to impressive strength gains. You can also develop your lifting power by designing a weightlifting regimen which targets your ligaments and tendons.
Anatomy
Tendons and ligaments help stabilize joints and aid both muscular contraction and extension, according to bodybuilding.com Tendons are elastic, connective tissues which join bone tissues to muscle bellies. Weightlifters may suffer tendon injuries if they increase muscle strength at a rapid rate without increasing tendon strength. Ligaments are tough tissues which help connect bones at the joints. Both tendons and ligaments consist of collagen, providing stiffness and strength and elastin, which helps the joints to extend properly.
Benefits
Weightlifters need well developed tendons and ligaments for generating the power to move large amounts of weight. As you lift heavier weights you can gain more muscle size and strength, creating a more impressive physique. Training to strengthen your ligaments and tendons helps you break through plateaus which could hamper muscle growth and strength gains.
Exercises
Focus on compound movements which recruit multiple muscle groups like deadlifts, bench presses and squats. Perform these exercises through a short range of motion, using a weight which is 150 percent of your one repetition maximum. Moving the barbell through a limited range of motion allows you to lift weights greater than your one repetition max, or maximum amount of weight which you can lift through the full range of motion. Using very heavy weights over a shorter range of motion places an emphasis on the tendons and ligaments over your muscles. For the bench press, position a flat bench under a power rack so the negative portion of the movement is 5 inches. Slowly lower the weight to your chest. Press the weight up, extending your arms. Do six repetitions. Perform barbell squats and deadlifts in a similar fashion, positioning the weight so the negative portion of the movement is 4 to 5 inches.
Tips
Train with a spotter to help maintain the proper form and reduce risk of injury. Beginning level weightlifters should avoid training with weights heavier than their one repetition maximum. Before starting a weightlifting regimen to strengthen your ligaments and tendons consult a physician.