Yesterday I explained that Positions-of-Flexion mass training has you use three exercises to train a muscle at three key points for full-range activation.
That trifecta for titanic tri’s is arms perpendicular to the torso (lying extensions), arms overhead (overhead extensions), and arms down next to the torso (pushdowns)…
In the Stretch-First Workout in Old Man, Young Muscle (pages 71-72), you do the stretch move first for one high-rep set—and you can do it in stretch-partial style. Remember, stretch loading is proving to be the big key to optimal hypertrophy. (Note: / / = 20 seconds of rest)…
Stretch: Overhead extensions, 20+ (Stretch Partials) / /
Midrange: Lying extensions, 10 / / 7 (Speed Set) / /
Contraction: Pushdowns, 8-10
1) Do 20 to 30 controlled partial reps—bottom third of the stroke on the overhead extensions—dumbbells will need to be fairly light.
2) Rest 20 seconds, then grab a heavier pair of dumbbells and do lying extensions for around 10 full reps.
3) Rest 20 seconds, then do a second set of lying extensions with that same weight (use a Speed-Set tempo, 1.5-second reps).
4) Rest 20 seconds and finish with one set of pushdowns—or kickbacks (probably the same dumbbells you used for the stretch-partials set).
While you can do a few more sets if you’re younger with good recovery, I suggest keeping the stretch-partial exercise at one set because muscle stretch is traumatic, and you’re doing 20 of those…
Both the upper-body and lower-body workouts in Chapter 9 of OMYM should take you between 35 and 45 minutes—efficiency-of-effort mass training.
You’ll get sore—but you’ll also grow more.
GROW like never before: Get the complete Stretch-First POF Pre-Ex Workout as well as the Base-STX Workout, which both include the ideal exercise for each muscle and the best stretch and contracted add-on moves for mass, 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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Ripped Muscle Now: Harvard Research
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Plus, it can help bodybuilders get freaky ripped faster than ever (see the pic of the 69-year-old who is shredded at the link below).
Remember, when you’re leaner, you look bigger than ever… And best of all, your body can MAKE this fat-blasting enzyme by eating these specific foods… and they taste GREAT.
Our colleague, the man who owned the gym that Lou Ferrigno trained at in “Pumping Iron,” turned us onto this. He’s using it himself to shed fat faster than ever, and he’s in his 50s. Get the details and see his photo HERE.