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Rows Blow for Back Mass—What?

Steve doing one-arm dumbbell rows

Mr. America Doug Brignole opened my eyes to a number of bodybuilding missteps that I and lots of others have been making in the gym…

If you missed it, Doug recently won the 2019 AAU Drug-Free Mr. Universe at age 59, and he did it using only a handful of “ideal” exercises. Rows for back are not on his list… [Read more…]

Filed Under: X Files Tagged With: back exercises, Doug Brignole, dumbbell rows, ideal back exercises, ideal exercises, Mr. America, mr. universe, one-arm dumbbell rows

Training One Side at a Time

Q: How do you feel about one-arm and one-leg work? I’ve read that training one side at a time can help you contract more muscle fibers. Is that true?

A: We’ve seen studies that show unilateral work to be better at neuromuscular stimulation and therefore heightened muscle-fiber activation. Our main problem with one-limb exercises is time and energy expenditure.

Working one arm or one leg at a time takes longer, unless you move back and forth from one limb to the other without resting. Not resting, however, causes more systemic energy drain…

[Read more…]

Filed Under: X Files Tagged With: 3d muscle building, 3d pof, bodyweight training, bodyweight workout, concentration curls, energy drain, fiber recruitment, full-range pof, full-range training, growth fibers, muscle fibers, muscle-protein synthesis, neuromuscular stimulation, one-arm dumbbell rows, one-arm overhead extensions, one-arm rows, one-leg calf raises, one-leg leg extensions, one-limb exercises, positions of flexion, single-limb work, training one side at a time, unilateral work

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