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Mass Mantra #49

Jonathan doing overhead extensions vs. pushdowns

This quote from respected hypertrophy researcher Chris Beardsley relates to yesterday’s newsletter on stretch- and contracted-position exercises… [Read more…]

Filed Under: X Files Tagged With: Chris Beardsley, hypertrophy, mass mantra, mechanical tension, research

Fatigue, Failure, and More Muscle Mass (new research)

Arnold resting between sets...and looking huge

When confronted with study results that contradict something a trainee is doing, most will say, “Well, it works for me.”…

There’s something to be said for that response. Everyone is an individual and may respond to different methods. One example I’ve used in the past is rest between sets…

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Filed Under: X Files Tagged With: failure, fatigue, mass gains, muscle gains, muscle mass, neuromuscular efficiency, research, rest between sets

Muscle-Mass Study: Partials vs. Full-Range Reps

Ronnie Colemans insane back

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…]

Filed Under: X Files Tagged With: beyond x-rep, European Journal of Applied Physiology, muscle elongation, muscle mass, research, research study, ronnie coleman, stretch overload, stretch position, study, x-only

“Explosive” Mass Research Wrong?

Cyclists' quad development

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…]

Filed Under: X Files Tagged With: Chris Beardsley, explosive reps, fast-twitch fibers, hypertrophy, research, sprints, type 2a muscle fibers, type 2b

Decoding the Latest Mass-Building Research

Steve doing incline curls

I recently discussed two current studies with insight into how you can speed the muscle-building process… [Read more…]

Filed Under: X Files Tagged With: European Journal of Sports Science, hypertrophy, mass building, muscle building, research, research study

Best Triceps Mass Move—Or Is It? (New Study)

Jonathan doing overhead extensions vs. pushdowns

Lots of posts on social media about the new 2022 study comparing the muscle-growth results of two triceps exercises… [Read more…]

Filed Under: X Files Tagged With: European Journal of Sports Science, research, study, triceps, triceps exercises

Mind-Blowing Mass Research

Jonathan doing one-arm cable crossovers

In yesterday’s newsletter, I explained researcher Chris Beardsley’s observations on how different parts of a muscle can grow. That’s controversial to say the least. It sounds like muscle shaping, a so-called impossibility. But here’s what he said… [Read more…]

Filed Under: X Files Tagged With: actin-myosin strands, Chris Beardsley, research, Steven J. Fleck Ph.D, study, William J. Kraemer Ph.D

If This Mass Research is Right…Mind Blown!

Jonathan doing concentration curls

Mr. America/Mr. Universe Doug Brignole sent me into mind-bending mode by recommending that I delve into researcher Chris Beardsley’s work…

I’ve quoted Beardsley in this newsletter on a number of occasions, as he discusses many things that verify what I do in the gym, and his ideas have helped me tweak my workouts for significantly better mass gains—like [Read more…]

Filed Under: X Files Tagged With: Chris Beardsley, growth fibers, mass gains, muscle shape, muscle size, peak, research, stretch position

Mass-Building Studies Worthless?

Steve doing triceps kickbacks

We put a lot of faith in scientific studies. I’ve tried to base most of my training beliefs on research, but just how reliable is it? [Read more…]

Filed Under: X Files Tagged With: emg studies, mass building, research, research study

Light Weights, More Mass: New Research

Steve doing hammer curls

For the past two years, I’ve been training with lighter weights, usually starting each exercise for a muscle with a set of 20-plus reps.

That fatigues the slow-twitch fibers. After a short 20-second rest, I use the same weight and crank out another 10 to 12, which quickly shifts the muscle to fast-twitch-fiber activation… [Read more…]

Filed Under: X Files Tagged With: Brad Schoenfeld, dumbbell workout, European Journal of Sports Science, fast-twitch fibers, fiber activation, high-rep sets, hypertrophy, light weights, low-rep sets, more mass, physique, powerblock, research, slow-twitch fibers

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