Anytime I see a study, especially a brand-new one, that confirms my mass-training efforts, I’m going to report on it.
A new one involved calf stretching to test for strength and, more importantly, hypertrophy… [Read more…]
Simple Mass-Training Tweak
I’ve reported on a number of studies in this newsletter, and from many of them, one thing is clear: the stretch area of the rep is very important for optimizing hypertrophy… [Read more…]
“Explosive” Mass Research Wrong?
Q: I read with interest your explanation of [researcher] Chris Beardsley’s take on explosive movements. If he’s right and the 2X explosive fast-twitch fibers don’t have hypertrophy potential and explosive actions can cause a transition of other type 2 fibers into 2X, how do we explain the muscular quads and calves of sprinters? [Read more…]
Decoding the Latest Mass-Building Research
I recently discussed two current studies with insight into how you can speed the muscle-building process… [Read more…]
More Mass With Full-Body “Compound” Workouts?
Q: Researchers James Steele and James Fisher, based in the UK, claim one to two full-body workouts with compound lifts for one or two sets to failure will get you 98 percent of the results you’re after. They claim the angles of movements, or biomechanics, make little to no difference as long as the muscle reaches failure. What are your thoughts on this? What do you think about the compound lifts?
A: Using specific compound exercises to failure, or close, will of course trigger some hypertrophy.
The best compound exercise would put the target muscle as the prime mover and achieve a full range of motion (ROM) for that muscle. So some are better than others… [Read more…]
Hypertrophy Hack for New Mass
Have I mentioned I’m in the “scarecrow” ectomorph category? I know, I know, my story has grown tiresome; however…
There are quite a few skinny dudes out there who could pack more mass on their physiques with some specific workout tweaks, like some sets with high reps…
In case you missed it, [Read more…]
Muscle on a Scarecrow: Ah-ha Mass Moment
I’m a slow-twitch-dominant “scarecrow,” a.k.a, ectomorph. For some reason, though, I’ve never quite understood why I gain more mass with higher reps. Maybe a wizard can help with my brain thing… [Read more…]
New Study: Stretch Emphasis for More Mass
A new study looked at hypertrophy while training a muscle in its lengthened, or stretched, state. (Med Sci Sports Exerc, 2021)
This one looked at seated leg curls vs. lying leg curls, the seated version producing more elongation in the hamstrings during full-range performance due to the [Read more…]
Moment of Bodybuilding Zen 163: Mike Mentzer Hangs Out
Freak-Physique Factoid: While riding on public transportation, Mike Mentzer always carried a dumbbell to work his delts [Read more…]
Intensity Guru: “Pull Back for More Mass”
In recent newsletters I’ve laid out some new theories on training to failure—basically that it can slow hypertrophy.
Not always, but too much creates severe damage, which saps recovery and growth. Doing only one set to failure while stopping others a rep or two short appears to be a better way to stimulate massive amounts of fast-twitch growth fibers (more on that below). [Read more…]
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