Even way back in the ‘80s I knew that stretch-position exercises had unique muscle-building power. If I included them, I got bigger, no question about it.
But why? Ironically, the friend I began training with back in high school, who is now a physicians assistant and mountain biker/ rock climber, brought that question to light along with some interesting observations…
Bill: Thinking about the possible increase in hypertrophy from exercises that start in a more stretched position, I was wondering why this would occur. It implies to me that the muscle might actually engage more muscle fibers due to this elongated start position by creating a greater range of motion in the muscle itself. Thoughts?
Me: That does seem plausible. Also, Brad Schoenfeld, Ph.D. says that excess range causes micro tears at the ends of the muscle, so slight “new” damage created by stretch can stimulate extra hypertrophy.
Bill: That makes some sense also, but I was thinking the maximum number of fibers relaxing (elongated) therefore contracting.
Me: The muscle is fighting against resistance, so it may relax for a brief second to reverse the movement. But your point is interesting. In fact, the book I just finished on cardio intervals, Sprint 8 by Phil Campbell, discusses a weight-training protocol to go with his sprint cardio. He calls it the E-lift technique. You lower slowly on the negative, pause two seconds in the stretch position, then explode on the concentric. His contention is that the pause at stretch enhances overall muscle-fiber recruitment.
Bill: That’s interesting and is exactly what I was thinking.
Me: But even without the pause, moving into a full stretch against force can threaten injury, at least when the muscle has to contract at that point, which may activate more fibers to prevent it. That “myotatic reflex” results in more nerve force to protect the muscle.
Keep in mind that not all “ideal” exercises are stretch-position moves; however, they all do have a significant stretch component and are early phase loaded and late-phase unloaded—harder at stretch, easier at contraction.
That’s the ideal resistance curve for optimal muscle-fiber recruitment. From the above discussion, the question now is: Should we do at least one set of our ideal and/or stretch-position exercises with a pause at the stretch to enhance fiber recruitment?
Note: For the best stretch-position and contracted-position exercises for each muscle, as well as the ideals, see the Positions-of-Flexion Exercise list on pages 42 and 43 of Old Man, Young Muscle.
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
FREE Protein!
One of our favorite proteins has a try-it-free, no-strings offer, and we don’t want you to miss out. No, this is not a trick or scam—it’s simply a way for BioTrust to get you to try their great Low-Carb protein, no strings whatsoever (just pay a small shipping cost). We’re not kidding…This is an incredible offer, but there’s a limited supply, so grab yours today before the offer runs out** —and it’s delicious, by the way!
–> Secure Your FREE Container NOW! (limited inventory)
**One free container per household