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Mass and Muscle Contraction

Arnold doing dumbbell curls

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…]

Filed Under: Uncategorized Tagged With: arnold's biceps, contraction, muscle contraction, muscle mass, peak contraction, Steven J. Fleck Ph.D, William J. Kraemer Ph.D

Mass Tip: Change each set to fire your size-building jets

Jonathan Lawson, concentration curl with support

Do you do every set the same way? You know, same rep tempo, same hand spacing same rest between sets?

Our motto is “change to gain” because it takes something unique to add more mass to your physique. Here’s a good example of making a change on each set. On seated biceps concentration curls…

[Read more…]

Filed Under: X Files Tagged With: anabolic, arnold, arthur jones, belly fat burn, biceps, change each set, change to gain, concentration curls, extreme hypertrophy, fat burning, fat-burning furnace, fiber remodeling, hormone trick, mass building, mass tip, muscle fibers, muscle-building, nautilus machines, peak contraction, physique, rep speed, rep tempo, size building, slow negatives, supination, vascularity, x-centric sets

Muscle Expansion With Isolation

Jonathan Lawson under-grip chins - Muscle Expansion With Isolation

Q: Isn’t it true that you activate the most muscle fibers in the flexed position, like at the top of a leg extension or leg curl? I know that [Nautilus creator] Arthur Jones said that. So shouldn’t I really flex at the top of those isolation-type exercises? Come to think of it, why should I do compound exercises [like squats] at all? Isolating the muscle appears to be the logical way to stimulate the muscle growth best.

A: We respect the late Arthur Jones and value much of his research, theories, and opinions (Steve met him many years ago in Florida); however, newer research states the contrary—that the contracted, or flexed, position of an exercise is not where the most force/fiber activation occurs—it’s the bottom, where the target muscle is somewhat stretched. Here’s a quote from respected scientists Steven J. Fleck, Ph.D., and William J. Kraemer, Ph.D., that makes the point (we’ll put their statements in simpler terms in a moment): [Read more…]

Filed Under: X Files Tagged With: arthur jones, fiber activation, flexed position, force, hypertrophic trigger, hypertrophy, isolation, isolation exercises, muscle expansion, muscle growth, Nautilus, occlusion, peak contraction, Steven J. Fleck Ph.D, tension, tension/force, William J. Kraemer

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