In the last training newsletter, there was a list of the reasons why contracted-position exercises, like triceps pushdowns and leg extensions, can be just as important as stretch loading for mass in some cases…
1) Variation in fiber recruitment; 2) unique area-specific development from each exercise; 3) hypoxia—contracted-position exercises are best for continuous-tension blood-flow restriction, a harbinger of muscle-fiber girth; 4) individual muscle response—some muscles respond better to contracted-position stress than stretch loading.
As promised, let’s get to some specifics on that last one. Some muscles respond better to stretch vs. contracted and vice versa…
For example, the triceps appear to respond best to stretch loading, while the brachialis and brachioradialis grow best with contraction loading.
The biceps may respond equally to both stretch- and contracted-position loading, with a lean toward the latter…
The major lower-body muscles—gastrocnemius (calves), front thighs, and hamstrings—all appear to get a superior mass response from stretch. When stretch is absent, growth is very slow in these muscles.
But the soleus muscle, under the gastrocnemius, appears to get the most from contraction.
Pecs seem to get the most from stretch, while the medial-delt head not as much—it needs more contraction emphasis.
The jury is still out on many muscles. And it could also be specific to the individual—trainees have different nerve “wiring.”
Also remember the theory that contracted-position growth occurs more slowly but builds more muscle-fiber girth over a longer period, while stretch loading produces the most growth early, then tapers off…
That may be why 12-week studies show more growth from stretch loading—it happens faster and then levels off…
All of the above is why you should get both stretch loading and contracted-position “flex” work for each muscle—both at every workout or alternate every other.
On a personal note, with my pool-noodle genetics I’ve always gotten the most growth using three-way Positions-of-Flexion with intensity and minimal sets…
The above is a younger me in my early 40s, in perhaps my best shape—no drugs or Photoshop funny business…
POF is training each muscle from three different positions: midrange, stretch, and contracted. I’ll have specific-muscle examples in the next training newsletter.
Note: For an updated list of the three-position exercises (POF) for each muscle that includes the ideal exercise for each body part, see the chart on pages 42 and 43 of Old Man, Young Muscle.
Your Efficient Mass-Building Handbook: For complete mass workouts that include Speed Sets, the ideal exercise for each muscle, and the best stretch and contracted add-on moves, get your copy of 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.
