I’ve been a proponent of stretch-position exercises for decades. I talk about the ones I use as add-ons to the ideal exercises in Old Man Young Muscle.
Stretch-position moves can add a new “layer” of mass to your physique. What the heck do I mean by that?
Researcher Chris Beardsley says that it increases fascicle length, while concentric type training, which focuses more on muscle contraction, mainly increases muscle cross-sectional area…
When the muscle fiber is forcibly lengthened, this places a large mechanical load on its passive elements, which deforms it longitudinally. This stimulates the fiber to grow in a way that meets the demand, which is to increase in length.
Interesting stuff—and I now know why stretch-position exercises are effective at increasing muscle mass in a unique way…
He goes further and explains how that differs from growth through contraction…
When the muscle fiber produces a large contractile force with its active elements, it bulges outward because of the large number of actin-myosin cross bridges that form, which deforms it transversely. This stimulates the fiber to grow in a way that meets the demand, which is to increase in diameter.
Stretch hypertrophy also explains why end-of-set X-Rep partials where the muscle is elongated work so well to increase mass—you get some of that layer from fascicle lengthening.
For those not familiar with X-Reps, here’s the drill: At the end of a set, instead of stopping, move the resistance to near the stretch position and crank out four eight-inch X-Rep partials.
I suggest NOT doing X-Rep partials on stretch-position exercises, as that extreme elongation is a bit more dangerous—and you’re getting plenty of the new-mass benefits simply from the nature of the movement—resistance through the stretch stroke.
New: Get the ideal exercise for each muscle, the best add-on moves for ultimate mass, complete 35-minute workouts, exercise start/finish photos, and details on building muscle fast and efficiently in Old Man, Young Muscle.
And you still get The Muscle-On, Belly-Gone “Diet” ebook FREE for a limited time when you add Old Man, Young Muscle to your mass-building library. Go HERE.
Till next time, train hard—and smart—for BIG results.
Steve Holman
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
Recommended
ANABOLIC HORMONE RESET SOLUTION
Yes, it is possible to simultaneously build muscle while losing fat…
The right form of intermittent fasting will help you gain more muscle while you burn fat…
That’s because it supercharges your anabolic environment, including testosterone and growth hormone production.
According to Dr. Michael Mosley, it results in “better metabolic adaptations, improved muscle-protein synthesis and a higher anabolic response to post-exercise feedings.” [J App Phys., Jan. 2011: 236-45]
Proper fasting will NOT have you burning muscle—just the opposite as your body fat decreases and your testosterone and growth hormone increase. [Webber, J., et al. (1994). Br J Nutr.]
Still on the fence? Our friend Shaun Hadsall used an approach similar to how The Rock does it, which is explained in the new 1-Day Hormone Reset protocol, developed specifically for the over-40 crowd (women use it too, as you’ll see). Check out his results at the link below…
–> RESET Your anabolic hormones to melt fat, build muscle, and slow aging