A couple of issues back I discussed two recent studies showing that exercises with a significant beginning stretch component built more mass than those that had less.
One compared overhead triceps extensions with pushdowns. Overhead extensions, a stretch-position exercise, built more triceps mass—but NOT because arms up is better than arms down for building triceps…
The other study compared the seated leg curl with a lying leg curl. The seated version won due to the torso’s 90-degree angle to the thighs, which produces hamstring stretch at the start of the stroke.
My conclusion was not that stretch-position exercises are better, but that those that are early phase loaded and late phase unloaded are best—hardest at stretch and easiest at contraction. That’s the ideal resistance curve.
A better comparison for triceps would be overhead extensions with a pushdown that had the cable coming from behind for early phase stretch loading. My guess is the early phase loaded pushdown would’ve done better due to being less awkward.
Mr. America/Mr. Universe and biomechanics expert Doug Brignole chimed in after reading my analysis. Here’s his response (Neveux photo)…
“You’re 100 percent correct in this assessment. Comparing [overhead extensions and pushdowns] is like comparing flat-bench skull crushers with triceps kickbacks, and then concluding that the reason the skull crushers were more effective is because of the shoulder angle.
“The other thing that’s always worth factoring in is the various cons, or disadvantages, of doing a particular exercise.
“I have never said that overhead triceps extensions ‘don’t work.’ They obviously stimulate the triceps and provide early phase loading. However, for most of us it’s uncomfortable having our arms up alongside our head.
“In addition, many of us feel elbow discomfort when doing overhead extensions. Lastly, the exercise doesn’t feel very gratifying because it’s difficult to feel any degree of triceps contraction once the elbows are extended.
“So, the logical question is: Do I need to do that exercise? If overhead triceps extensions provide little or no actual (and noticeable) advantage over a more comfortable and gratifying version (decline triceps extensions), why do it ?—other than possibly as an ‘add-on’ simply for the stretch benefit.
“I did not notice ANY disadvantage in eliminating overhead extensions in terms of my triceps development. None. Even my long head is optimally developed.
“I do recognize that there is a benefit in stretch-position loading, and it has certainly helped me in my chest presses and my deep-knee pendulum sissy squats. But I think there are some muscles that require stretch for optimum benefit and some in which entering into that maximum stretch position creates consequences greater than the advantages it would provide. One example of that is rear deltoids. Taking a rear-deltoid exercise all the way to maximum stretch jeopardizes the shoulder joint, and is very uncomfortable. Same with lats.”
Good points as always, Doug. And I appreciate the nod to add-on moves for more stretch-position loading. It’s why I generally include those in my workouts, albeit one set or a rest/pause set after the ideal exercise.
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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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ELIMINATE SHOULDER PAIN
Shoulder pain can affect your workouts forever. That’s not good!
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Here are a few general tips from Rick (he goes into more detail in his program)…
Top 5 Tips To Bullet-Proof Your Shoulders
- Build Tension in Your Lats. When doing shoulder exercises, activate your lats and keep your shoulders happy.
- Prime Up Your Muscles. Most people do a warm-up that just lubricates the joint, but you need to activate and turn on all the muscles in your upper body.
- Technique, Technique, Technique. This is the number one reason why people injure their shoulders. You can’t go to the gym every day and work on your max lift.
- Watch Out for Fatigue. Cooking your smaller muscles in your shoulder complex, and that increases the risk of shoulder injury and pain.
- Work on Your Shoulder Blade Muscles. Many strength coaches will say you’re wasting your time on this, but if you want to have bullet-proof shoulders, you need to work on them.
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