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Stretch + Contraction: Double Your Mass Reaction

Q: You include both stretch- and contracted-position exercises in the Old Man, Young Muscle workout. I get why that can build more mass. But since so many studies are showing that stretch loading builds the most muscle, should I rely more on the stretch moves, or maybe even eliminate the contracted exercises most of the time?

A: The jury is still out on whether stretch exercises are “superior” to contracted-position moves. How is that possible since studies clearly show that—for example, overhead extensions beat pushdowns hands down—or in this case, hands up—for triceps mass? [Read more…]

Speed Sets: Study says I’m wrong?

My friend and elite trainer Vince McConnell sent me a post by researcher Chris Beardsley in which he presented a study on fast eccentrics: Mori, T., et al. (2014). Stretch-speed dependent myofiber damage and functional deficits in rat skeletal muscle induced by lengthening contraction. Physiological Reports, 2(11), e12213. [Read more…]

New Twist on Biceps Mass

Most bodybuilders use palms-up curls to target the biceps and a neutral hammer grip to better activate the brachialis, the muscle that snakes under the biceps, as well as the brachioradialis, the muscle on top of the forearm.

A recent post by respected researcher Chris Beardsley may have us rethinking that conclusion and our biceps workouts… [Read more…]

Total Speed-Set Workout for Mass?

Q: You’re critique of regular sets, and how three-second negatives on every rep is too damaging, is genius. You’ve made me realize that the negative stroke is too light, even at the end of the set, to do much for muscle growth. My question is, Why not do all sets Speed style [1.5 seconds per rep]? Total Speed Set workouts would reduce the damage from “garbage negatives” even more, leaving more protein synthesis for growth instead of repair.

A: You make a great point. I am a genius. Seriously, I simply extrapolated my garbage-negative conclusion from the research and Chris Beardsley’s analysis of muscle damage. [Read more…]