I harp on the ideal-exercise factors and try to emphasize the moves that rank a 9 or 10 according to those outlined by Drug-Free Mr. Universe an biomechanics expert Doug Brignole; however…
I often follow up with some less-than-ideal exercises, and some have been classified as downright crummy.
Why waste my time? Because they provide unique hypertrophy adaptations. Take triceps kickbacks, for example…
Terrible resistance curve—much too hard at the top and zero resistance at the bottom. And the range of motion is just a bit more than half of what it should be.
But after I perform dumbbell decline extensions, which is one of the ideal triceps moves with an excellent resistance curve, why not attack the weakest spot in the range of motion—the top “peak-contracted” position?
You should, and the reason is unique muscle-fiber recruitment order. In their book Designing Resistance Training Programs, scientists Steven J. Fleck, Ph.D., and William J. Kraemer, Ph.D., come to this conclusion:
[Muscle fiber] recruitment order in the quadriceps for the performance of a leg extension is different from that of a squat. Variation in the recruitment order may be one of the factors responsible for the specificity of strength gains to a particular exercise. The variation in recruitment order provides evidence that to completely develop a particular muscle, it must be [trained] with several different movements or exercises.
So one exercise, even if it’s ideal, may not do the job of complete muscle development.
For kickbacks, I keep tension on my tri’s by not allowing my forearm to get to perpendicular at the bottom of each rep. Yes, I have to use baby weights, but I’m trying to fatigue and hypertrophy the muscle, not my ego.
That continuous tension and peak contraction provides some unique recruitment order, and it also produces more metabolic stress, one of the three key hypertrophy factors identified by Brad Schoenfeld, Ph.D. (for a discussion of all three, see the new ebook).
Here’s how I explain it in Old Man, Young Muscle (page 29)…
Metabolic stress, or accumulation of metabolites in the target muscle, is best achieved with continuous tension, or constant stress from start to finish of an exercise—no rest throughout the set.
So continuous tension on a peak-contraction exercise, like properly performed kickbacks, can provide unique hypertrophy stimulation—giving you another “layer” of mass.
For my complete workouts, ideal move for each muscle, exercise start/finish photos and details on building muscle fast and efficiently, see Old Man, Young Muscle.
Till next time, train hard—and smart—for BIG results.
Steve Holman
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
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