The last few newsletters I’ve been discussing researcher Chris Beardsley’s observations on how different parts of a muscle can grow. I won’t drop in his wordy, nerdy quote again, but I will paraphrase his science speak…
He explains that a muscle grows either in length, which creates size at the ends of the target muscle, or the fibers increase in diameter, which thickens the muscle more near the center, a.k.a. the belly of the muscle.
So an exercise that better elongates, or stretches, a muscle, like dumbbell flyes for chest, does more for developing the “ends” of the muscle, while a so-called peak-contraction exercise, like cable crossovers, may improve pec development more in the center belly area.
But what about Doug Brignole’s ideal exercise for chest, dumbbell decline presses? Note that there is almost zero resistance at contraction; however, going fairly low—but not dangerously so—gives you good stretch…
Staying with Beardsley’s observations, does that mean the decline press is only good for developing the pecs at the origin and insertion, but not the middle region? No, because there is maximum “contractile force” near the middle of the stroke…
According to Beardsley, it’s a large contractile force that causes the target muscle’s fibers to grow in diameter more centrally and “bulge outward.”
It’s one reason 2019 Drug-Free Mr. Universe Doug Brignole has the dumbbell decline press as an ideal chest exercises. He’s pictured above emphasizing the stretch at the bottom and then driving through the max contractile-force point in the second shot…
So the decline press is excellent on both mass fronts, if you perform it correctly. The question is, would a peak-contraction exercise, like crossovers, add more central-pec thickness?
And along those same lines, would a stretch move like flyes enhance detail and development at the ends, like the inner cleavage along the breastbone?
The jury is still out on that, but exercises added after the ideal move is an area where Doug and I differ in our training practices. He uses ONLY the ideal exercise. He says there’s no need for additional exercises. Me?…
I subscribe to variation in fiber recruitment described by researchers Fleck and Kraemer as well as others like Brad Schoenfeld, Ph.D. Different exercises can provide unique hypertrophy responses—so I need an add-on exercise….
That’s why in the Old Man, Young Muscle workouts, I emphasize the ideal exercise, but follow with either a stretch- or contracted-position move—dumbbell flyes or cable crossovers for chest—usually for just one or two sets.
Tomorrow I want to discuss specific proof—or is it?—of muscle shaping by a former Mr. Olympia. 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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