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The New Muscle Building Hack: Stretch-Focused Training

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Rating: 4.5; Vote: 2

You might be able to gain muscle faster (almost twice as fast) as you are right now - and still remain natty. How? With what I like to call stretch-focused training. A training technique that has seemed to crack the code to what it takes to build muscle fast naturally. I ve even started experimenting with it, and honestly, it seems like it s working. Don t just take my word for it, though. I ve assembled my elite crew of researchers to dive into the science, separate the truth from the fad, and figure out the best way to use this training to build muscle faster. If you want to learn how to maximise your gains, keep reading. Before moving into the practical of how to build muscle faster, let s explain the concept behind stretch-focused training. Whenever you lift weights, your muscles contract to lift the weight up and then stretch in order to lower the weight back down. The muscles can sense the stretch in the contractile units and, in response, kickstart a complex process that tells the body to build more muscle. This is what researchers now term stretch-mediated hypertrophy. But is there evidence that it can help you gain muscle fast? Yes, and here are 4 studies I want to look at. First study: participants who performed only bottom half of the curl experienced 2. 6x more biceps growth than those who only performed the top half of the curl. Second study: the group who only performed the bottom half of the leg extension saw better growth than those who did the top or the full range of motion! Further proof of the stretch-mediated hypertrophy (third study): participants who did the overhead cable extensions experienced about 1. 5x more growth than those who did cable pushdowns. Fourth study: those who did seated hamstring curls saw better growth than those who did lying hamstring curls. How do you go about applying all this to potentially build muscle faster? I have 3 training tips for you. The first tip applies to all your exercises. We know how important the bottom position of an exercise seems to be for growth, so don't cut it short. Also, make sure you re actually controlling the weight down to the bottom position, and then when you get there, don t cheat or bounce out of it using momentum. The next tip when it comes to how to maximize your gains has to do with your exercise selection. Note: you don t need a bunch of special exercises that will provide more stretch-mediated hypertrophy. You re already doing them. The tried and true exercises like bench press, curls, and squats all put your muscles in a deep stretch position given that you perform them with a full range of motion. However, there are some muscles that can potentially benefit from being stretched to a greater degree. These are what s known as bi-articulate muscles. So for these muscles, you ll want to make sure you re doing an exercise that puts them into that position of extra stretch. But until more muscle groups and exercises come up in future research, here s the 4 muscles and exercises I d be comfortable recommending you incorporate. The first two are the hamstrings and triceps. Using exercises like seated leg curls and any sort of triceps overhead extensions can provide a greater stretch and help you build muscle fast naturally. The biceps is another muscle I d add to this list. One of its heads, the long head, can be positioned into an even greater stretch by performing a slight incline curl or a behind the body cable curl. Although there isn t direct evidence on this yet, it does seem likely to provide a benefit. Lastly, the glutes. While there s no direct evidence yet, romanian deadlifts, squats, and split squats will likely be your best bet since they challenge your glutes in that all important stretched position. Last but not least, we have more of an advanced tactic that I like to call lengthened partials. Before I share the technique though, just realize you don t want to use this on big exercises like squats, deadlifts, and overhead press and you also don t want to do this very often since it can be quite fatiguing. But every now and then, such as during your very last set for a safe exercise such as a dumbbell press, flyes, leg extensions, triceps extension, and biceps curl, try this out. After you reach the point where you can t do anymore full range of motion reps, continue your set by performing half reps at the bottom position to stress your muscle in that stretched position until you reach failure.
Date: 2022-10-30

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Comments and reviews: 14

brightmodern
Ive been doing this recently just because it 'felt right'. Started with chest dumbell presses where after 20 years of regular training i got almost newbie gains for a couple of months! Theres definitely a very different feeling in the muscle for a few days after using this principle. Nice to know theres some research that backs up my intuition. Thanks for the info!
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Noa
No matter what goal you have in mind, I don't see a reason why you wouldn't pump out a few partials at the end of your set, they're incredible. I've been doing em ever since I first saw a video of John Meadows explaining them.
Rest in Peace John
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Drowken
Maan i've felt that before! You know why? Cos i randomly heard Arny say u need to stretch fully he was talking about duimbbell bench press talkin about going as low as u can with the arms, but i have a bad shoulder. but it definitely works!
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LITHIUM
Jeremy, please make a video on fixing low internal rotation of a hip. It's been a big problem for me and your unfu c your hips video causes knee pain and doesn't focus on low hip internal rotation specifically. It'd be very helpful.
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Joey
Did the preacher curl use relative or absolute loading? It seems very possible that the group who did the lower portion got more gains simply because it is harder to do with the same weight than the upper portion
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Rounak
Wow this is a very amazing and superb video bro telling about this topic and keep it up and keep training hard and be positive and happy always but never give up on your dreams and take care of yourself
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Vinsuka
Hany Rambod and Phil Heath has been doing this for years called FST7 training, AKA Fascia Stretch Training 7 being the number of sets to do.
My gains has been monstrous by this method. Look it up.
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Afrotechmods
I've inadvertently been doing this for years. I had no idea this was a thing. I just do it because it feels really good. If it actually results in more growth then that's a great bonus!
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Simon
Don't let 'Natural Gallant Bodybuilding' see this, he'll start crying that science is all fake and doesn't exist and that just doing a 2 ROM in the middle of the range is somehow superior, lol
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DZGMR94
The preacher curl study is not subjective, they should have used cables, because in the top part of the exercies with dumbell or a bar, the biceps are less activated
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OmieSaiyan
Nothing better than feeling that pump (chest, biceps, etc) when taking your time with reps and controlling the reps. Squeezing the muscle as well!
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WookiesYaUncle
I've thought this for a while espec with certain exercises. Bands for sure as u have constant tension the beginning part can hit way more.
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IxamusMC
I own the version 1 beginner shred, inter. build and shred programm, but i guess i don't get the version 2 for free right? Or even a discount?
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MXKXVELI
That s funny - no greater teacher than failure?
I dont think so - more like you re also the great teacher yourself
FOR SCIENCE
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