TRY THIS AT YOUR NEXT WORKOUT
Extreme Muscle Growth: Is the Secret Stretch Overload?
Q: In a past e-zine you mentioned that casting a leg in plaster with the foot stationary but set stretching the calf caused the calf muscle to grow. To me that says stretching is a helluva stimulus for muscle growth. Do you recommend any kind of stretch workouts for more muscle size?
A: We also mentioned that in the animal study that produced a 300 percent increase in muscle mass after one-month of stretch overload, very little movement was occurring. The bird’s wing was merely pulsing against the resistance in the stretch position, not doing full reps. That led to our stretch-pulse technique in X-Rep Update #1…
In that e-book we also review the Double-X Overload tactic that we first introduced in Beyond X. That’s simply using a double hitch at the elongation point on every rep of your stretch-position exercises…
For example, on flyes, pictured above, you lower to full stretch, raise the dumbbells up only eight inches, lower to stretch, then pull the ‘bells all the way to the top. That’s one rep. Notice that you are emphasizing the stretch point on every rep with a double-hitch at the bottom…
We also like SUPER-DXO. For those you do 4 quick hitches at the bottom stretch point of every rep. Of course, the weight will have to be lighter so you can get about six super-DXO reps on stretch-position exercise, like flyes for chest, sissy squats for quads, stiff-legged deadlifts for hams or pullovers for lats. You’ll feel these working big-time…
We will often do DXO or super-DXO on the last set of a 4X mass-training sequence: Pick a weight with which you can get 15 reps, but only do 10; rest 30 to 40 seconds, then do 10 more. Rest 30 to 40 seconds, then do 10 more (this set should be hard–nine reps instead of 10). Now reduce the weight and do your fourth set DXO style or super-DXO style as described above…
You could also use the stretch-pulse technique–that is, lowering to the point of stretch and pulsing for as long as possible, no full reps. You can use the same weight as your other sets in your 4X sequence, but shoot for around 40 seconds for optimal hypertrophic tension.
As we’ve mentioned before, the last set of a 4X sequence is a perfect place for change-to-gain tactics like DXO. We also like X-Only sets–the entire set as X-Rep partials–and Rest/Pause on set #4–explained in X-Rep Update #1, and chapter 5 explains how Jay Cutler uses many of those mass methods. They’ve worked for him…
Try DXO and super-DXO to ignite new growth–use them on the last set of 4X for amazing size effects.
Till next time, train hard–and smart–for BIG results.
–Steve Holman and Jonathan Lawson
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8) X-treme LeanFat-Burning and Nutrition Guide (with training too)
12) Eric Broser’s FD/FS Mass-Shock Workout
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NEW: The X-traordinary SIZE SURGE Workout, Jonathan Lawson’s legendary two-phase mass program that packed 20 pounds of muscle on his frame in only 10 weeks. See all the changes he made to the original workouts, transcribed from his training journal. In printable templates so you can duplicate his incredible gains. You also get his eat-to-grow diet and streamlined no-frills supplement schedule, anabolic acceleration methods and loads of tips and tricks. Plus, an interview with a top-level bodybuilder who trains Size Surge style for incredible growth.
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To follow the ITRC training program in “Train, Eat, Grow,” get a copy of the latest issue of IRON MAN.
This Special Report was submitted by Jonathan Lawson and Steve Holman.
The IRON MAN Training & Research Team
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