stretch overload Archives - Page 3 of 11

Mr. America on Mass-Stretch Studies

A couple of issues back I discussed two recent studies showing that exercises with a significant beginning stretch component built more mass than those that had less. [Read more…]

New Study: Stretch Emphasis for More Mass

A new study looked at hypertrophy while training a muscle in its lengthened, or stretched, state. (Med Sci Sports Exerc, 2021)

This one looked at seated leg curls vs. lying leg curls, the seated version producing more elongation in the hamstrings during full-range performance due to the [Read more…]

Add A New Layer of Mass

I’ve been a proponent of stretch-position exercises for decades. I talk about the ones I use as add-ons to the ideal exercises in Old Man Young Muscle.

Stretch-position moves can add a new “layer” of mass to your physique. What the heck do I mean by that? [Read more…]

Try This Forgotten Mass Generator

I’ve explained the mass-building benefits you can get by emphasizing the biomechanically ideal exercises in your training…

Energy cost and injury risk is much lower. Plus, you activate the most fibers in the target muscle. It all adds up to efficiency of effort. [Read more…]

Stretch Mass or Joint Crash?

I’ve outlined why stretch-position exercises, like flyes for chest and overhead extensions for triceps, have unique hypertrophy qualities.

However, there’s no question that those moves put the joints in a more precarious position… [Read more…]

Are Deadlifts Worthless?

There’s no question that heavy deadlifts can be dangerous…

I remember seeing a guy try to pull a heavy weight off the floor, and his arms tore off at his shoulders and blood started shooting out of the sockets… [Read more…]

Moment of Bodybuilding Zen 138: Steve Reeves’ Arm Growing Secret

Back in the 1940s and ‘50s, Steve Reeves’ physique was so well muscled with classic lines that he was chosen to be Hercules in the movies. [Read more…]

Moment of Bodybuilding Zen 135: Arnold Rare Hotel Photo

Here’s a unique shot of Arnold on a hotel balcony back in the ’60s. We’re not sure who took the pic, but our guess is it’s Hawaii, as the Oak’s flowered trunks suggest. [Read more…]

Moment of Bodybuilding Zen 93: Arnold’s Double-Muscle Shocker

Here’s a backstage shot of Arnold casually hitting a shocking double-biceps pose. We’re not sure who took it, or what contest it was, but we are sure that it was the Oak at his absolute best… [Read more…]

Sets Down, Pumps Up—Major Gains and Veins

Q: I’ve been using straight-up Positions of Flexion, and I’ve put on a lot of muscle in the last two months. I’m up about 10 pounds using the 3D Power Pyramid Workout [in the Freak-Physique Stretch-Overload e-book]. My gains slowed after about six weeks, so I started using TORQ on the last exercise [30-20-15 reps, 45 seconds rest]. Unreal pump and new veins coming in. But since I’m doing a two-way split, those three sets on so many exercises really drain me. Can I do just two, 30 and 20 reps?

A: Absolutely! The number of set depends on your individual recovery ability and the intensity of your entire workout. With the 3D Power Pyramid program in the Freak-Physique e-book, you’re doing heavy sets on the midrange and stretch exercises, so using the contracted move for high-end hypertrophic stimulation is perfect… [Read more…]