Q: I switched to the [stretch-exercise-first] workout in Old Man, Young Muscle, and I saw immediate muscle-size increases. Why don’t bodybuilders use stretch exercises first most of the time? Or rely more on stretch exercises in their workouts? It’s working gangbusters for me. Thank you.
A: There are reasons why stretch exercises aren’t emphasized more: temporary gains.
While a number of studies show that stretch exercises, like overhead triceps extensions, build more mass than contracted-position moves, like pushdowns, it appears that the significant mass surge is short-lived…
Or at least the gains slow up considerably after the initial hypertrophy boost…
Those studies showing stretch superiority are nine to 12 weeks. The argument is that the mass development from contracted exercises would eventually catch up and surpass the size created by stretch.
In addition, stretch exercises tend to create mass at the insertion and origin of the target muscle—the ends. Contracted-position moves have more of a mass effect on the girth of the fibers toward the center…
So perhaps Dorian Yates’ massive “hanging” lats were at least partially the result of machine pullovers, a stretch exercise that he favored.
Note that most of the ideal exercises have both moderate stretch and contraction, such as cable lat pull-ins and cable chest presses…
With the presses, the pulleys are set out somewhat so you get decent stretch and maintain resistance all the way to the top.
That makes it slightly better than dumbbell decline presses. Those lack resistance at the top. If you use the decline press, don’t go to lockout so you maintain tension on the pecs throughout the set.
All of the above is why the Old Man, Young Muscle workout emphasizes the ideal exercise for each target muscle, but also has specific stretch- and contracted-position add-on moves to build mass faster.
The Positions-of-Flexion mass method is the ideal exercise + stretch + contracted. And you don’t have to use both stretch and contraction at the same workout. You can alternate.
You want all of the mass “layers” you can build for the fastest hypertrophy possible. It’s all about size-building efficiency.
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.
