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Stretch + Contraction: Double Your Mass Reaction

Arnold doing cable pushdowns

Q: You include both stretch- and contracted-position exercises in the Old Man, Young Muscle workout. I get why that can build more mass. But since so many studies are showing that stretch loading builds the most muscle, should I rely more on the stretch moves, or maybe even eliminate the contracted exercises most of the time?

A: The jury is still out on whether stretch exercises are “superior” to contracted-position moves. How is that possible since studies clearly show that—for example, overhead extensions beat pushdowns hands down—or in this case, hands up—for triceps mass? [Read more…]

Filed Under: X Files Tagged With: Chris Beardsley, contracted position, mass building, muscle building, stretch effect, stretch position

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 221: Arnold the Archer

Arnold holding a bow and arrow

Not many know that Arnold was offered the role of Robin Hood in a feature film, but he turned it down because the director said he couldn’t wear Speedos while robbing from the rich. [Read more…]

Filed Under: X Files Tagged With: arnold schwarzenegger, bodybuilding zen, stretch position

New Calf-Mass Study

Jonathan's flexed calf

Calves can be a bitch to build for many of us. But a new study gives the chicken-legged hope… [Read more…]

Filed Under: X Files Tagged With: calf exercises, calf mass, calf training, calves, gastrocnemius, journal of strength conditioning research, Kassiamo, range of motion, stretch position

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

Limiting Stretch ROM for More Mass

Jonathan doing incline curls (at the stretch position)

Yesterday I went over the negatives of too many “garbage negatives.” The negative stroke on every rep of a standard set is lighter/easier than the positive; however, it’s the negative that causes the majority of the damage—and without a lot of hypertrophy return…

Doing half of your sets for each muscle with a faster rep speed, like 1.5 seconds per rep, as in the Old Man ,Young Muscle workout, can reduce damage and speed muscle growth… [Read more…]

Filed Under: X Files Tagged With: negatives, range of motion, slow negatives, speed reps, stretch, stretch position

Stretch-Mass Acceleration

Jonathan doing incline dumbbell flyes
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Q: Your discussion on Speed Sets has me experimenting. Should I do the second set of each exercise with those 1.5-second reps? That would give me half my sets in regular 1/3 tempo and the other half Speed. It seems like that would help reduce damage overall from negative-stroke work.

A: That will be an interesting experiment to see if you start to add mass faster due to reduced damage from fewer so-called “garbage negatives”…

They’ve been called that because even on sets to failure, at the end the negative stroke is still fairly easy—not enough resistance to tax the muscle much but still doing damage as the actin-myosin pairings drag over one another causing “friction.”

Speed Sets eliminate those garbage negatives as the eccentric stroke is quick—less than a second; however…

One type of exercise I don’t recommend Speed Sets for is most stretch-position moves, like incline curls, dumbbell flyes, etc. (For a complete list of stretch exercises, see the Positions-of-Flexion Exercise Matrix on pages 42 and 43 of Old Man, Young Muscle.)

Jonathan doing incline dumbbell flyes

The reason is that putting the target muscle in a fully elongated state makes it more vulnerable to injury, as in tendon tears, etc. But…

You can do the stretch moves slightly faster than 1/3—for example 1/2 or even 1/1.

Just stay in complete control of the weight—no heaving, jerking or throwing. Remember, 1/1 means lift in “one-thousand one” and lower in “one-thousand one.” That’s still a controlled tempo…

Use your best judgement as to which stretch exercises you feel are the safest for a faster rep speed. For me and my bum shoulder, for example, doing dumbbell pullovers faster than 1/3 is a no-no.

While 1.5-second reps are my ideal choice for Speed Sets, any increase in negative-stroke tempo should produce a reduction in muscle damage with more recovery substrates left for mass accumulation. At least that’s the theory.

Sculpt your perfect physique: Get the ideal exercise for each muscle, the best stretch and contracted add-on moves for ultimate mass, complete 35-minute workouts, exercise start/finish photos, and details on building muscle fast and efficiently in Old Man, Young Muscle.

And you still get The Muscle-On, Belly-Gone “Diet” ebook FREE for a limited time when you add Old Man, Young Muscle to your mass-building library. Go HERE.

New ebook covers - small

Accelerate Your Mass Building in 2023

Till next time, train hard—and smart—for BIG results.

—Steve Holman
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com


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Filed Under: X Files Tagged With: negative reps, rep cadence, rep speed, rep tempo, slow negatives, stretch exercises, stretch position

Squeeze the Muscle for Mass? Maybe Not…

Jonathan Lawson doing triceps pushdowns
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Q: Should I flex and squeeze the target muscle at the top of each rep? I don’t like wasting time in the gym. I want to get the most out of each set.

A: Only on specific exercises should you squeeze at the top of each rep… [Read more…]

Filed Under: X Files Tagged With: Chris Beardsley, contraction, flex, squeeze technique, stretch overload, stretch position

Do Stretch-Pause Sets Cause More Damage?

Jonathan Lawson training abs (Ab Bench)

Q: Your analysis of stretch and stretch exercises has been interesting to say the least. You’ve said that you often include an ideal-exercise set on which you pause for a count in the stretch position on every rep. Do you think stretch-pause sets cause more damage than regular sets? [Read more…]

Filed Under: X Files Tagged With: hypertrophy, stretch exercises, stretch position, stretch-pause

How to Add More Mass With Stretch, Part 2

Steve demonstrating dumbbell pullovers

Yesterday you saw the difference between stretching a muscle without contraction vs. stretch-position resistance exercises…

To recap, damage appears to trigger the hypertrophy produced by both; however, growth is usually significantly more with stretch against resistance PLUS contraction, as in stretch-position resistance exercises. [Read more…]

Filed Under: X Files Tagged With: contraction, journal of applied physiology, stretch exercises, stretch overload, stretch position

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