Elite trainer Christian Thibaudeau promotes stretch loading as a major hypertrophic trigger. He uses both static holds and partials in his clients’ workout as well as his own training to build mass and strength…
C.T. cites these benefits as to why he’s a big believer in stretch loading:
1) An increase in IGF-1 (Insulin-like Growth Factor) receptor sensitivity.
2) An increase in IGF-1 level if the duration and effort are sufficient.
3) A hypoxic effect from decreased oxygen uptake to the muscle—you get capillary compression, making it much harder for blood to come in or out of the muscle during the work.
4) A bias of muscle-fiber recruitment toward the fast-twitch fibers, which don’t require oxygen because of the hypoxic state. This can allow you to have the fast-twitch fibers under tension for a long time, providing a very strong growth stimulus.
5) An increased tensile strength in muscle fibers during their lengthened position, which would significantly reduce the risk of injuries.
6) An increase in muscle growth, mostly in the part of the muscle closer to the tendons; this also significantly reduces the risk of injuries.
It’s becoming more and more clear that stretch partials or stretch holds can help you unleash new muscle growth.
Note: For a chart of stretch-position exercises for each muscle, as well as the IDEAL and contracted-position moves, see pages 42 and 43 of Old Man, Young Muscle.
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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