ketsugo
MuscleHead
- Sep 10, 2011
- 2,652
- 486
Ive been training myself and others for long time, Ive always prescribed to doing various stratagies as, most Bodybuilders no matter what they say NEVER do straight sets or strict form 100% of the time. You begin that way then increase the intensity of each set and/or repetition by employing other means. In my 30 years Ive recently been impressed and have thrown myself into this whole idea , Ironically at my gym all the trainers like myself have masters degrees but they specialize in sports training or olympic - Bodybuilding is really not emphasized in any ceritification process. My close friend and owner of my m main gym , he is also Master In Physical Ed , CSCS, champion AAU lifter and trainer of many many amateur champs. He has never prescibed to the Bodybuilding principles like pre-exhaust , or extended rpes ect as until recently there was no Human decisive research, but with all this MRI and EMG stuff, there has been documentation that you dont need only heavy weight to grow, in fact duration under tension, fiber splitting, taxing your nervouse system all play role in growth. Even natural bodybuilders can increase their rate 7x that of normal person, so imagine those using chemical assistance LOL - Ive made some notes from the collection of books that I have - in fact I have no issue sedning anyone copy via email , but These methods have helped me and the kids I work with to such a degree that I cant keep it to myself. Its renewed my enthusiasm and motivation- during a period when I tore my hip labrium and 2 years ago I could not walk, but rehab and exercise and bodybuilding - I am not only back to where I was , but better. At 50 I am stronger than when I was 25,
The semistretched point of an
e x e rc i s e’s stroke is key. You need to overload that sweet spot,
especially on the big, compound exerc i s e s, if you want to
maximize your mass gains. The best way is with X-Rep partials
at the end of a strict set or Stage Se t s, which are a series of
e x a g g e rated X Reps right off the bat that encompass the
s e m i s t retched position, and/or Double-X Overload, which is
the between-reps hitch method we saw Ronnie Coleman using
on shrugs at the semistretched point and that big Jay Cu t l e r
uses on almost eve ry exercise in his mass-building pro g ra m .
We’ll review X Reps and analyze all the other X-Rep hybri d
techniques, as well as have more discussion on those two pro
bodybuilders’ training techniques, later in this e-book.
While it’s important to
overload the semistretched position on eve ry exerc i s e, yo u
should also stri ve for continuous tension to block blood flow.
T h a t’s one reason to use isolation exercises after your big
compound move—for more concentrated continuous tension,
which produces significant occlusion, or blood-flow
impairment, which in turn stimulates another level of muscle
g rowth. Note: Some isolation exercises re q u i re part i a l - ra n g e
reps to occlude the muscle properly, such as dumbbell flyes on
which you should do only the bottom two-thirds of the stroke
of each rep to maintain continuous tension. (That was an
Arnold favorite;
While semistretched overload
is important, you also need stretched-position exercises to
ramp up anabolic hormones and perhaps trigger hyperplasia,
or fiber splitting. It’s another layer of growth production that
can get you bigger much faster!
You must train a muscle from
three distinct angles—midrange, contracted and stretched—in
o rder to maximize fiber activation. Eve ry exercise for each
b o d y p a rt falls into one of those categories—and if you add extended reps or hybrid methods
c o r re c t l y, you only need one to two sets in each position to maximize size stimulation very, very quickly!
Barbell curs with slight cheat after strict setBarbell curls with a slight
train the midrange
position, concentration curls
work the biceps in their
contracted position, with
occlusion, and incline curls
(below) work the biceps’
stretch position, which can
trigger fiber splitting and
anabolic hormone release
Change on a regular basis can
create faster adapation, i.e. growth. That’s the reason you need
a va riety of set and -Rep techniques in your mass-building arsenal.
Switch them up often, providing your muscles with differe n t
stress overloads to cope with, and you’ll grow like never before.
With a Positions of Flexion protocol you train each target
bodypart in three positions—midrange, contracted and stretch—to
complete the full-range muscle-building chain. Each of those
positions has a specific purpose, as follows:
Midrange: Stimulates the bulk of the muscle fibers with synergy,
or muscle teamwork. When a number of muscles work together—
such as the chest, triceps and deltoids during bench presses—the
target (chest) is more effectively stimulated with heavy overload.
The human muscle structures are designed to work in tandem for
maximum power output, so these movements are simply more
natural than forced isolation. Examples include squats, bench
presses and chins. Best X-hybrid technique for midrange exercises:
X/Pause, Double-X Overload, Stage (on those with bone-supported
lockout, like squats and bench presses).
C o n t r a c t e d : Here you place the target muscle in the most
advantageous position for it to contract. These exercises usually
have continuous tension, so they are perfect for extreme occlusion.
Examples include leg extensions, cable crossovers and leg curls.
Best X-hybrid techniques for contracted-position exercises: X Fade,
Double-X Overload.
S t r e t c h : Here you put the target muscle in its ul timate
elongated, or stretched, state against resistance. Examples include
flyes for the chest, stiff-legged deadlifts for the hamstrings and
sissy squats for the quads. The stretch forces the activation of the
myotatic reflex, which is believed to cause the recruitment of
reserve muscle fibers in the target muscle. When the target is
stretched with a quick twitch to reverse the movement, the nervous
system receives an emergency-response signal, and the muscle is
put in a hypercontracted state. This can recruit reserve muscle
fibers, which means more of the target muscle is stimulated to
grow, a perfect way to end a bodypart workout. Important bonus:
Stretch overload has also been found in research studies to trigger
hyperplasia, or fiber splitting, in animals. Best X-hybrid techniques
for stretch-position exercises: Double-X Overload (an X Rep
between every full rep, which emphasizes the stretch).
Note: For more information on POF as well as other POF
routines, see Train, Eat, Grow: The Positions-of-Flexion Muscle-
Training Manual, available at www.Home-Gym.com
The semistretched point of an
e x e rc i s e’s stroke is key. You need to overload that sweet spot,
especially on the big, compound exerc i s e s, if you want to
maximize your mass gains. The best way is with X-Rep partials
at the end of a strict set or Stage Se t s, which are a series of
e x a g g e rated X Reps right off the bat that encompass the
s e m i s t retched position, and/or Double-X Overload, which is
the between-reps hitch method we saw Ronnie Coleman using
on shrugs at the semistretched point and that big Jay Cu t l e r
uses on almost eve ry exercise in his mass-building pro g ra m .
We’ll review X Reps and analyze all the other X-Rep hybri d
techniques, as well as have more discussion on those two pro
bodybuilders’ training techniques, later in this e-book.
While it’s important to
overload the semistretched position on eve ry exerc i s e, yo u
should also stri ve for continuous tension to block blood flow.
T h a t’s one reason to use isolation exercises after your big
compound move—for more concentrated continuous tension,
which produces significant occlusion, or blood-flow
impairment, which in turn stimulates another level of muscle
g rowth. Note: Some isolation exercises re q u i re part i a l - ra n g e
reps to occlude the muscle properly, such as dumbbell flyes on
which you should do only the bottom two-thirds of the stroke
of each rep to maintain continuous tension. (That was an
Arnold favorite;
While semistretched overload
is important, you also need stretched-position exercises to
ramp up anabolic hormones and perhaps trigger hyperplasia,
or fiber splitting. It’s another layer of growth production that
can get you bigger much faster!
You must train a muscle from
three distinct angles—midrange, contracted and stretched—in
o rder to maximize fiber activation. Eve ry exercise for each
b o d y p a rt falls into one of those categories—and if you add extended reps or hybrid methods
c o r re c t l y, you only need one to two sets in each position to maximize size stimulation very, very quickly!
Barbell curs with slight cheat after strict setBarbell curls with a slight
train the midrange
position, concentration curls
work the biceps in their
contracted position, with
occlusion, and incline curls
(below) work the biceps’
stretch position, which can
trigger fiber splitting and
anabolic hormone release
Change on a regular basis can
create faster adapation, i.e. growth. That’s the reason you need
a va riety of set and -Rep techniques in your mass-building arsenal.
Switch them up often, providing your muscles with differe n t
stress overloads to cope with, and you’ll grow like never before.
With a Positions of Flexion protocol you train each target
bodypart in three positions—midrange, contracted and stretch—to
complete the full-range muscle-building chain. Each of those
positions has a specific purpose, as follows:
Midrange: Stimulates the bulk of the muscle fibers with synergy,
or muscle teamwork. When a number of muscles work together—
such as the chest, triceps and deltoids during bench presses—the
target (chest) is more effectively stimulated with heavy overload.
The human muscle structures are designed to work in tandem for
maximum power output, so these movements are simply more
natural than forced isolation. Examples include squats, bench
presses and chins. Best X-hybrid technique for midrange exercises:
X/Pause, Double-X Overload, Stage (on those with bone-supported
lockout, like squats and bench presses).
C o n t r a c t e d : Here you place the target muscle in the most
advantageous position for it to contract. These exercises usually
have continuous tension, so they are perfect for extreme occlusion.
Examples include leg extensions, cable crossovers and leg curls.
Best X-hybrid techniques for contracted-position exercises: X Fade,
Double-X Overload.
S t r e t c h : Here you put the target muscle in its ul timate
elongated, or stretched, state against resistance. Examples include
flyes for the chest, stiff-legged deadlifts for the hamstrings and
sissy squats for the quads. The stretch forces the activation of the
myotatic reflex, which is believed to cause the recruitment of
reserve muscle fibers in the target muscle. When the target is
stretched with a quick twitch to reverse the movement, the nervous
system receives an emergency-response signal, and the muscle is
put in a hypercontracted state. This can recruit reserve muscle
fibers, which means more of the target muscle is stimulated to
grow, a perfect way to end a bodypart workout. Important bonus:
Stretch overload has also been found in research studies to trigger
hyperplasia, or fiber splitting, in animals. Best X-hybrid techniques
for stretch-position exercises: Double-X Overload (an X Rep
between every full rep, which emphasizes the stretch).
Note: For more information on POF as well as other POF
routines, see Train, Eat, Grow: The Positions-of-Flexion Muscle-
Training Manual, available at www.Home-Gym.com