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Contract + elongate to pack on muscle weight

Contract + elongate to pack on muscle weight

In most of our mass-training e-books we say that the semi-elongated, or stretch, position on an exercise’s stroke is most important to pack on muscle weight. Why?

Here’s a quote we used in The Ultimate Mass Workout from strength and hypertrophy researchers Steven J. Fleck, Ph.D., and William J. Kraemer, Ph.D. (Don’t fall asleep as you read it; we will translate—lol)… [Read more…]

Filed Under: X Files Tagged With: actin, beyond x-rep, dxo, fiber activation, mass training, muscle fibers, muscle weight, myosin, partial reps, PhD., size stimulation, stage sets, Steven J. Fleck Ph.D, UMW, William J. Kraemer

Muscle Expansion With Isolation

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

New 3D HIT: More Muscle, Less Time?

New 3D HIT: More Muscle, Less Time?

Q: I’ve been checking out a lot of the high-intensity-training (HIT) stuff on the Web. Using one all-out intense set per exercise makes a lot of sense. But doing only one exercise per bodypart, as in most HIT programs, does not make sense to me. That’s why I want to try the more abbreviated HIT approach combined with 3D POF [training each muscle in three positions for full-range activation]. Any suggestions?

A: What you’re talking about is a key reason 3D Positions of Flexion evolved. It attacks the full contractibility range of a muscle for maximum fiber recruitment as well as [Read more…]

Filed Under: X Files Tagged With: 3d hit, 3d muscle building, contracted, every-other-day, full-range, high-intensity training, hiit, hit, midrange, POF, positions of flexion, Steven J. Fleck Ph.D, stretch, Ultimate Mass Workout, William J. Kraemer

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