Mr. America/Mr. Universe Doug Brignole sent me into mind-bending mode by recommending that I delve into researcher Chris Beardsley’s work…
I’ve quoted Beardsley in this newsletter on a number of occasions, as he discusses many things that verify what I do in the gym, and his ideas have helped me tweak my workouts for significantly better mass gains—like pulling back on training to failure…
But something I just read from Beardsley blew my mind and shattered a key training belief. If what he is saying is correct, you CAN get growth in different parts of a muscle, such as at the ends of the biceps vs. the middle “peak.” Here’s what he said…
Muscle growth does not occur evenly in all parts of a muscle after strength training, but rather occurs in specific regions. This likely happens for at least two very different reasons. Firstly, it happens when muscle fibers increase in either length or diameter, since increases in length tend to lead to greater increases in distal muscle size [or ends of the muscle], while increases in fiber diameter tend to cause greater hypertrophy in the proximal and middle regions of a muscle [like center peak of the biceps].
He’s saying that a muscle grows either in length, which creates size at the ends of the target muscle, near the origin and insertion, or fibers increase in diameter, which thickens the muscle more near the center, like middle biceps for peak…
Next question: What triggers new size in each of these areas. Back to Beardsley…
When the muscle fiber is forcibly lengthened [stretched/elongated], this places a large mechanical load on its passive elements, which deforms it longitudinally. This stimulates the fiber to grow…increasing it in length. 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…increasing it in diameter.
Back to biceps: So a stretch move, like incline curls, increases size more at the ends of the biceps, near the origin and insertion points—near the shoulder and the elbow. (Note: I identify stretch- and contracted-position exercises for every muscle in the POF Matrix on pages 42 and 43 of Old Man, Young Muscle)…
Whew, that’s a lot to bite off and chew—plenty to think about. Are you missing out on unique mass development by not including some types of exercises? Good question. I’ll have more on this in tomorrow’s newsletter.
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
The Great “Magnesium Conspiracy”
If you’re on social media, which we all are, you’ve been hearing a lot about magnesium lately. The fact is, magnesium deficiency could be one of the greatest health conspiracies in history…
First, let’s be clear: Magnesium is THE single most studied mineral in existence. It powers over 300 critical, life-saving reactions in your body (including dozens of shockers mentioned here).
To date, thousands of studies have proven it to be beneficial for the heart, energy, metabolism, immunity, sleep, pain relief, and more.
The only two-time Nobel Prize winner, Linus Pauling, recommended daily supplementation of magnesium (at least 350mg per day). So do over 100,000 courageous doctors—including top MDs from Harvard.
BUT THERE’S A PROBLEM…
- Most fortified foods/products use SYNTHETIC (chemical-made), low-grade magnesium the body can’t absorb, AND…
- Most ONLY CONTAIN 1-3 forms of magnesium (at best); when the reality is your body needs ALL 7 FORMS OF MAGNESIUM
Given how much magnesium helps with stress, sleep, heart health, energy and more, it’s easily one of the most dangerous health hoaxes ever.
THE GOOD NEWS: there’s a miracle that occurs when your body gets ALL the magnesium that it needs, in all the forms that it needs, at the optimal dosage.
Just remember — if you’re *only* taking one form of magnesium — YOU ARE STILL DEFICIENT!
===>> Why Getting ALL 7 FORMS Of Magnesium Lowers Stress, Fixes Sleep, and Boosts Healthy Metabolism