In yesterday’s newsletter, I explained researcher Chris Beardsley’s observations on how different parts of a muscle can grow. That’s controversial to say the least. It sounds like muscle shaping, a so-called impossibility. But here’s what he said…
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.
He’s saying that a muscle grows either in length, which creates size at the ends of the target muscle, or fibers increase in diameter, which thickens the muscle more near the center.
Example: A chest flye is a stretch move for the pecs. If Beardsley is correct, that forcibly lengthens the pecs, which would increase size/detail on or near the inner “cleavage” of the muscle.
An exercise like cable crossovers, which has resistance in the contracted position for “contractile force,” would better develop the central area of the fibers for more fullness.
Damn. While I’ve always recommended add-on exercises for the stretch and contracted positions, I said that the extra development was the result of variation in fiber recruitment (Fleck and Kraemer), although that may have some bearing on extra mass as well, as you’ll see…
Since we’re talking chest, what about the biomechanically ideal exercise, dumbbell decline presses? Well, you can get stretch, if you push up your ribcage at the bottom of each rep, as Doug Brignole shows and explains in his workout videos.
However, you don’t get resistance in the contracted position, which could enhance central development via an increase in diameter.
Still, you do get maximum resistance when your elbows are at right angles, upper arms perpendicular to your torso. That creates the large “contractile force” Beardsley says causes the muscle fibers to thicken. So you do stimulate mass development more in the center of the target muscle.
So Doug’s ideal exercises cover both areas of mass development; however…
You may get unique development from “peak-contracted” exercises, like cable crossovers, which gives you max force at the end contracted position.
That’s where unique fiber recruitment may play a role. It’s why in the Old Man, Young Muscle workouts I have one or two sets of add-on exercises like kickbacks for the triceps and lateral raises for delts, despite their crappy resistance curves. They “peak contract” the target muscle, which I believe has unique size-building properties.
I’ll have more on this along with other examples in future newsletters. Stay tuned.
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
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