Researcher Chris Beardsley recently observed that the elbow flexors do not display as much potential for stretch-mediated hypertrophy as the elbow extensors.
In other words, the biceps appear to be more responsive to contraction type movements, while the triceps get a better growth response with stretch.
You should still use both types of exercises for each of those muscles. Variation in muscle-fiber recruitment makes contracted- and stretch-position moves valuable for extra layers of mass; however…
You may want to emphasize one over the other for different muscles. Confused? Let’s get more specific…
After your ideal exercise for biceps, you may want to do concentration curls (contracted) most of the time instead of incline curls (stretch).
If you’re doing both of those as add-ons, as in the full-range Positions-of-Flexion protocol, do the concentration curls first for peak contraction, and save the stretch inclines for last.
As for triceps, it’s pushdowns for contracted and overhead extensions for stretch, with overhead extensions at the better first choice…
Then follow with pushdowns for contraction.
From a personal perspective, I’ve noticed that my biceps tend to lose size when I drop concentration curls from my workouts. That’s the exercise that produces the most intense contraction for me…
And a recent study showed that overhead triceps extensions produced more triceps girth than pushdowns. (European Journal of Sport Science, Maeo, et al. 2022)
Remember, it’s often small details that can make a big difference in your gains.
Sculpt your perfect physique: Get the ideal exercise for each muscle, the best stretch and contracted 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
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
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