Efficient Multi-Move Mass Training 3

To build mass as quickly as possible, you need efficient multi-angle workouts.

Sure, you can build mass by using ONLY the ideal exercises that train the majority of the fibers with an optimal resistance curve as well as some stretch and continuous-tension contraction; however…

You can accelerate hypertrophy with add-on moves due to the following:

1) Variation in fiber recruitment—putting fibers in better leverage position to fire and/or involving unique fibers

2) Area-specific development—building thickness in the belly of the muscle or at its ends (origin and insertion)

3) Unique segment emphasis—putting different heads in better leverage positions to fire (side-delt head vs. posterior or anterior heads)

All of these can come into play and amplify your muscle development. The most efficient way is to use exercises with different torque curves.

Remember, the ideal exercise should have an optimal resistance curve—hardest at stretch and easiest at contraction—like cable chest presses or dumbbell curls…

Adding an exercise that elongates the muscle more with loaded stretch or one that has the most resistance at contraction can accomplish the above 3 factors if you pick the right exercises…

Here’s another thing to consider: Some muscles have what’s called pennation, a feather-like appearance—some fibers are arranged at an angle.

This structure is more proof that multi-angle training can speed development.

An example of a muscle that does not have pennation is biceps. That means more of a straight up-and-down line of pull does a good mass-building job; however, it does have two heads. That means multi-angle training can still accelerate hypertrophy due to the 3 factors above. For example…

You don’t have to use full Positions-of-Flexion at each workout: ideal + stretch + contracted

After the ideal exercise with the correct resistance curve, use one add-on move, alternating a stretch-position move with a contracted-position exercise at every other workout.

In the Arnold biceps example above, you could do standard curls + incline curls at one workout…

Then at the next do standard curls + concentration curls…

Note: For more on POF as well as full workouts using the above info, see the ebooks below.

Till next time, train hard—and smart—for BIG results.