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Mr. America Doug Brignole’s Training, Part 10

Steve demonstrating the start and finish positions on cable chest press

I want to circle back to add-on exercises you can use after the ideal. Doug did not think they were mandatory, or in most cases even necessary… [Read more…]

Filed Under: X Files Tagged With: Doug Brignole, stretch loading

Mr. America Doug Brignole’s Training, Part 8

Two photos of Larry Scott flexing his big biceps

Is the ideal exercise all you need to fully stimulate a target muscle? Doug said absolutely—but he never convinced me. [Read more…]

Filed Under: X Files Tagged With: Doug Brignole, fiber recruitment, hypertrophy, larry scott, stretch loading

Unreal 5-Week-Muscle-Gain Photos

Before and after results form 5 weeks of X-Rep training for Jonathan and Steve

Yesterday I mentioned X-Reps, and that the growth spurt is real… [Read more…]

Filed Under: X Files Tagged With: 5-week gains, before and after photos, mass gains, muscle gains, stretch loading, x-rep partials, x-reps

A Muscle’s Unique Mass Response, Part 1

Arnold in a tank top flexing his triceps

Recent studies seem to place stretch-loading and stretch exercises at the top of the mass-building food chain… [Read more…]

Filed Under: X Files Tagged With: blood-flow restriction, contracted position, European Journal of Sports Science, fiber recruitment, hypoxia, mass building, muscle building, research study, stretch loading

Stretch Best for Mass? Maybe Not…

Flexed and extremely striated triceps

You’ve no doubt seen all the studies showing that stretch-loading builds muscle mass significantly faster than contraction emphasis… [Read more…]

Filed Under: X Files Tagged With: contracted position, European Journal of Sports Science, research study, stretch loading, stretch position

Moment of Bodybuilding Zen 207: Arnold’s Comeback Mass

Arnold at the 1980 Mr. Olympia, outside in the sun

Many thought Arnold should not have won the 1980 Mr. Olympia in Australia because he wasn’t at his best. Here’s his condition—and face as he realizes kangaroo dung does not smell like a scented candle… [Read more…]

Filed Under: X Files Tagged With: 1980 Mr. Olympia, arnold, arnold schwarzenegger, bodybuilding zen, ideal exercises, speed sets, stretch loading

Elite Trainer On Stretch-Loading for Mass

Christian Thibaudeau in the gym

Elite trainer Christian Thibaudeau promotes stretch loading as a major hypertrophic trigger. He uses both static holds and partials in his clients’ workout as well as his own training to build mass and strength… [Read more…]

Filed Under: X Files Tagged With: Christian Thibaudeau, hypoxic effect, igf-1, stretch exercises, stretch loading, stretch overload, tension time

Is Stretch Loading All You Need for Mass?

Illustration of quadriceps muscle fibers

Yesterday’s newsletter contained an overview of a new study…

“Partial Range of Motion Training Elicits Favorable Improvements In Muscular Adaptations When Carried Out at Long Muscle Lengths.” [Eur J Sports Sci. Pedrosa, et al. 2022] [Read more…]

Filed Under: X Files Tagged With: contracted position, contraction, range of motion, stretch exercises, stretch loading, stretch overload, stretch position

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