Arnold’s favorite hobby was helping others with their exercise regimens, especially if they were blonde and wearing short shorts. [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…]
Muscle-Mass Study: Partials vs. Full-Range Reps
All this discussion on stretch and ideal exercises had me remembering a study from my Iron Man magazine days that has significant correlation to efficient mass building… [Read more…]
The Size-Stretch Connection: Muscle Elongation for Mass Creation
Q: Your Positions-of-Flexion mass training is great! Using the 3D Muscle Building e-book and workouts, I’ve designed different programs for myself with the three-exercises full-range stimulation, and I credit POF with the 50 pounds of muscle I’ve built over the years. Thank you. My question is, What do you think about starting with the stretch-position exercise for each POF bodypart routine? Stretch is one of the biggest mass stimulators because of that muscle elongation, so why not start with it?
A: Your question reminded us that years ago we experimented with the stretch-move-first method, and it produced such good gains that a video was created, “Hypercontraction Training.”
For example, you train a few sets of FLYES first for pec stretch overload. Then you work bench presses (midrange) and end with cable crossovers (contracted)… [Read more…]
Moment of Bodybuilding Zen 14: Tom Platz’s Quads
1980 Mr. Universe Tom Platz had a pair of the freakiest legs bodybuilding had ever seen—and even today they look Photoshopped. Trust us—they aren’t (Steve interviewed Tom face-to-face back in the late ’80s for Iron Man magazine)… [Read more…]
Gymnasts’ Muscles—Olympic Size-Sculpting Method
If you’ve watched the male gymnasts during the Olympics before, you no doubt noticed their eye-popping upper-body mass. Some have delts, arms, and torsos that resemble competitive bodybuilders’. Very impressive, especially considering that muscle mass isn’t one of their goals; it’s just a side effect of their sport…
[Read more…]Stick to Only Big, Basic Exercises?
Q: I’ve been lifting for about 1 1/2 years, trying to build a mass base, but it’s just not happening very fast. I like the idea of 3D Positions of Flexion [training each muscle in its midrange, stretch, and contracted positions], but almost everyone I talk to says to stick to only the big, basic exercises and forget about isolation moves. Should I just continue using the big basics and hope I build size and strength, or is now the time for me to try 3D POF?
A: Using only the big, basic exercises, what we call midrange-position moves like squats for quads, is fine for, say, a six-week phase every so often (like winter); however, we firmly believe that those who make big gains using only big exercises have an abundance of pure fast-twitch fibers and exceptional nerve-to-muscle connections (neuromuscular efficiency). They are genetically gifted, unlike the majority…
[Read more…]Elo-Overload: Mass Machine Gasoline
Q: I’ve been hearing a lot about muscle stretch and how it’s uniquely anabolic. What’s the best way to build mass with this information—a freehand stretching routine?
A: Freehand stretching routines can do okay things for muscle growth. In fact, a recent study showed muscle hypertrophy from ONLY freehand stretching, but it wasn’t extreme…
[Read more…]Study: Forgotten Muscle-Mass Trigger
It’s becoming clear that muscle elongation is very important for accelerating hypertrophy to a new level.
In other words, loaded stretching can provide another layer of freaky size quickly.
An older study that we often reference showing that was performed by Jose Antonio, Ph.D., et al.—and it produced incredible muscle size increases. Here’s what he said about it: [Read more…]