Even way back in the ‘80s I knew that stretch-position exercises had unique muscle-building power. If I included them, I got bigger, no question about it. [Read more…]
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…]
If This Mass Research is Right…Mind Blown!
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…]
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…]
Stronger Stretch, More Mass?
Q: You categorize seated leg curls as a contracted-position exercise for hamstring. In his Physics of Resistance Exercise book, Doug Brignole says it’s the best exercise for the hams, and it also provides the stretch effect. So is it a stretch- and contracted-position exercise and is it ideal? Unfortunately, when I start adding weight, it hurts my knees. [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…]
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…]
All-Stretch Home Mass Workout
Q: I have the updated Quick Start Muscle 2.0. Thank you! The new home-workout section is just what I needed. One question: I remember you guys talking about an all-stretch-exercise workout a while back. Is that something I should try to increase mass gains while I’m training at home?
A: Yes, absolutely. Doing ONLY stretch-position exercises at a workout for every bodypart can do some great things for muscle growth… [Read more…]
Stretch-Position Exercises
Q: I’m using the three-position training of POF [as outlined in the 3D Muscle Building e-book] and have made excellent gains with it. I recently purchased your Quick-Start Muscle Building Guide for my nephew. It’s excellent, and I can already see changes in his muscles after three weeks, but I wonder why you don’t include stretch-position exercises, like incline curls for biceps, in the workouts. I’m sure stretch exercises are one reason I’ve added so much muscle with POF, so if beginners are to make the fastest gains possible, I would think they should use full 3D POF programs. No?
A: The reason we don’t include stretch-position exercises in the Quick-Start program is that they are more dangerous for beginners. Joe Horrigan, D.C., of the Soft Tissue Center, uses the often-injured lower-back as an example: [Read more…]
Can a Wimp Build Muscle? + Testo Murder!
Q: I feel like a wimp. There is no way I can hold the weight in the stretch position for 30 seconds after a set as you’ve recommended before. On some exercises, I can get maybe 15 seconds, but on many, I can’t even get 10 seconds. Should I just forget bodybuilding and take up speed walking (kidding)?
A: Everyone’s pain tolerance is different. And, if you notice, most trainees will opt for methods that hurt least. It’s why most prefer heavy, low-rep training. Higher reps hurt like hell—and adding a stretch-hold at the end of even a 10-rep set can be excruciating. But, as you said, the stretch-hold is easier on some exercises, like incline curls where your arms just hang, as opposed to overhead extensions where you have to keep upward pressure on the weight to prevent elbow trauma…
[Read more…]