Q: The full POF chest routine in The Ultimate-Mass Exercise Guide [pictured below] has been giving me a deep pec ache and pump. I like it a lot, but I’m thinking that maybe it can be shortened. I feel you don’t really need dumbbell flyes because cable flyes train both stretch and contraction. Do you think using only cable presses and cable flyes is more efficient? [Read more…]
Contraction Mass Reaction
With all the talk about stretch loading being the best for hypertrophy, and the inferiority of contracted-position exercises, some bodybuilders are throwing out the contracted-position moves… [Read more…]
No Contraction for Best Mass Reaction?
Q: Your “Biggest Mistake” newsletter was insightful. Since I’ve made changes to do more loaded-stretch exercises, I’m feeling bigger. With all the studies showing that stretch loading produces best muscle gains, I’m wondering why I need contracted-position exercises [like pushdowns for triceps] at all? [Read more…]
Is Stretch Loading All You Need for Mass?
Yesterday’s newsletter contained an overview of a new study…
“Partial Range of Motion Training Elicits Favorable Improvements In Muscular Adaptations When Carried Out at Long Muscle Lengths.” [Eur J Sports Sci. Pedrosa, et al. 2022] [Read more…]
Squeeze the Muscle for Mass? Maybe Not…
Q: Should I flex and squeeze the target muscle at the top of each rep? I don’t like wasting time in the gym. I want to get the most out of each set.
A: Only on specific exercises should you squeeze at the top of each rep… [Read more…]
How to Add More Mass With Stretch, Part 2
Yesterday you saw the difference between stretching a muscle without contraction vs. stretch-position resistance exercises…
To recap, damage appears to trigger the hypertrophy produced by both; however, growth is usually significantly more with stretch against resistance PLUS contraction, as in stretch-position resistance exercises. [Read more…]
Mr. America’s Stretch Take
Mr. America/Mr. Universe Doug Brignole has some thoughts on my recent musing on stretching and stretch moves for mass.
He makes the observation that some muscles respond better than others to full stretch, and putting some into a full stretch can be dangerous, such as rear delts. Bringing the arm too far across that body can damage the shoulder joint…
And also lats. Here is Doug’s take… [Read more…]
Muscle Contraction for Mass Reaction?
Q: Lately there have been studies on how stretch is most important for growth. In Old Man, Young Muscle you use stretch add-on exercises after the ideal move. You also have contracted-position exercises as add-ons. But the research suggests that those are not necessary, or at least inferior, for hypertrophy. Considering the stretch studies, do you still use contraction exercises? [Read more…]
Mass and Muscle Contraction
I remember putting exercises on the trash heap if they didn’t have the most resistance in the contracted position…
Or I’d try to alter them to make the contracted position harder… [Read more…]
Max Contraction for Peaked Biceps Action
Q: I love Positions of Flexion. I’ve gained about 10 pounds since I started using it, but one problem I have is biceps. I just don’t feel the last exercise for contraction, concentration curls. I’ve tried them Arnold style, with my arm hanging free, and I’ve also tried them seated with my arm against my inner thigh. Is there another exercise I can use?
A: We usually suggest spider curls, which are basically preacher curls on the vertical side of the bench… [Read more…]