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The New Heavy/Light Muscle Expander Q: I’ve been supersetting the contracted-position exercise with the stretch-position one for fascia expansion [as you’ve discussed in this e-zine], and I’m getting excellent size gains. My arms have grown a quarter inch in a few weeks. Anyway, I was thinking about moving to the Heavy/Light Program in the X-traordinary Muscle-Building Workouts e-book. I think it makes sense to do the supersets on light day. Then I can continue to use heavier weights on my stretch-position exercises at one workout a week, heavy day. What do you think? A: We think we’ve got some bright bodybuilders in our group! That is an excellent idea. As we’ve said when talking about fascia-expansion supersets, the stretch-position exercise, which you do second, is still an important contributor to force generation. The problem is that you have to use a lighter poundage because it’s the second exercise (for example, pushdowns supersetted with overhead extensions for triceps—see pics below). Remember our 3D Muscle-Size Hierarchy... Midrange exercise: max-force generation Stretch-position exercise: more max force and stretch overload Contracted-position exercise: continuous tension/occlusion/supersaturation That’s the standard order. But with a fascia-expansion superset you do the stretch-position exercise immediately after the contracted-position move. That means you have to use less weight, which automatically reduces force production. For example, if you did pushdowns (triceps contracted) supersetted with overhead extensions (triceps stretch), you have to use less weight on the overhead extensions than if you did them as a straight set.
With the Heavy/Light Program (pages 60-62 in XMBW) you can do that superset on light day, then on heavy day go for more force production with a heavier poundage. Let’s look at the chest workout as it’s listed in that program... Chest: Heavy Chest: Light Incorporating your idea, the heavy day would stay the same as above, but the light day would change to this... Chest: Light What if you train in a crowded commercial gym and can’t superset exercises? In that case, do a drop set (two sets back to back with a weight reduction) or a double drop (three sets back to back with weight reductions) on the contracted-position exercise, like crossovers for chest. That should give you a super pump that will last while you secure equipment for your stretch-position exercise, dumbbell flyes. For that exercise do a set that allows you to get 8-10 reps, rest for 15 seconds, then take that same weight and do as many as possible. That’s the rest/pause technique. The more you read about how to build muscle, the more innovative you’ll become—and the bigger you’ll get. Thanks for throwing that unique take on the Heavy/Light Program our way. Till next week, train hard! —Steve Holman and Jonathan Lawson Editor’s note: For the complete Heavy/Light Program as well as nine other tested mass-building workouts, see the X-traordinary Muscle-Building Workouts e-book.
Note: Visit our new X-Shop for info on all of our e-books and special money-saving combo offers, like our X-treme Lean diet book with X-traordinary Abs FREE. The new X-traordinary Arms e-book is there too. Check it out. Click on the e-books for more information:
The e-books on this site were written to help you get closer to your physical potential with sensible bodybuilding strategies. Weight training is a demanding activity, however, so it is highly recommended that you consult your physician and have a physical examination prior to beginning a weight-training program. Any comments provided are for general information purposes only and do not represent medical advice. Proceed with the suggested diets, exercises and routines at your own risk. Results using the programs and diets in these e-books vary from individual to individual. Testimonial endorsers’ results using it may be considered atypical. Copyright © 2008 by Homebody Productions |
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