In my discussion on cardio work yesterday, I forgot to mention a minor detail that may enhance hypertrophy…
It’s my cardio add-on, a brief stretching routine for my lower body after both of my sessions each week.
My S8 intervals on a recumbent stationary bike only takes me 20 minutes, so after I do stretch my quads, hamstrings, calves, abs, and lower back for 30 seconds each…
With the latest studies showing that freehand stretching can enhance muscular hypertrophy, I figure why not give it a go. If I feel that it’s working, I may boost it to two 30-second stretch-holds per muscle.
I also stretch after my steady state run on Fridays, but it’s more random—I don’t time the stretches.
I thought these quick stretching routines were worth a mention because as I noted in Old Man, Young Muscle, there have been studies showing that stretch-only protocols have “produced significant hypertrophy in humans,” according to Brad Schoenfeld, Ph.D., one of the premier muscle researchers around.
Just don’t go crazy with it. If you’re using the OMYM workouts, you’re getting loaded muscle elongation via many of the exercises, particularly stretch-position moves when used as add-ons to the ideal exercises…
It appears that part of the growth trigger is unique muscle damage, too much can derail gains. Keep your freehand-stretch sessions brief—especially if you’re old, like me.
Latest Release: 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 and Jonathan Lawson
www.X-Rep.com
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