When it comes to training, all exercises are not created equal. If you're trying to gain weight you're going to know squat a lot more muscles in the legs, like a leg extension.
But did you know that focusing on the work of the greatest extended position of a muscle may give a similar advantage in building muscle?
Research has shown that in high tension on the muscles in their stretched position, two very important effects on muscle building can have.
TheFirst, greater activation of muscle fibers - the fire in greater numbers, which is exactly what we are going to build muscle. If you add tension to the muscles in a stretched position, it activates the so-called stretch reflex (aka stretch reflex).
He developed a reflex to protect your joints during heavy loads are placed on the muscles in a stretched position. To try to protect the joint, the body activates more muscle fibers to try to keep the load from the stretchedLocation.
More work indicate the fibers grow more fiber!
The second important effect of the stretch position training, and is potentially a very powerful, but only a theory. In fact, while no studies have confirmed this effect in humans, numerous animal studies have demonstrated reliable, that an increase in total muscle mass in the order of 300% (which is huge).
The effect is "benign", which means muscle fiber distribution (compare with "hypertrophy", themeans growth of muscle fibers). If high voltage placed on the muscle in a stretched position, a single muscle fiber in fact divided into two muscle fibers in response.
More fibers in the muscle means more potential for growth! If you have more muscle, it's just easier to build muscle. With the muscle fibers more likely one reason some people just build muscle faster than others.
Just as we train, to maximize muscle growth by the extendedPositions of the muscles?
We want a technique that I use, I call that came to use "Pre / Post-Exhaust Stretch giant set". This is a fancy name for a technique that is as effective as it is a challenge, and to be honest, even painful.
Just know in advance that this is NOT a technique that can coast through, but if you're ready for some serious consequences, ready to dig in. ..
To demonstrate this technique I'll take the case as an example. You are about todo two exercises - barbell barbell bench and crosses. But here is the key ... will not make the full range of motion, but one of them!
The first part of this huge set is the pre-discharge. Take dumbbell flies lived 10-12 reps with dumbbells could establish full on a bench or Swiss ball and lower the dumbbells to the ground position, elongated.
Now you're going to be a part of a bottom-range reps dumbbell fly exercise. Let the dumbbellsstretch the muscles of the chest at the bottom then with short, powerful movements, collect a few centimeters. Now, once back in the stretched position and hold, leaving the chest muscles stretch. Perform as many repetitions with this technique.
The second part of the giant set is the formation constant tension. Just get up and move to the dip station (you can also use the bench for this one). Apparently, it should normally be only with the body weight in order.
If you use theBench press before starting the series great, you should raise the bar in front with a weight that you normally can do 12-15 reps.
Go down the cash, you should see your body in a half-moon, has bent forward and setting the elbows off the sides. See how you do the repetitions are to keep the tension on the chest.
With diving, duck until almost all the way down to slide back nearly to the top. This bench, bar and unrackThey almost cut the bottom position then, without pause, press again for almost the first place. Without pause, the lower back in the same position as before.
What you are doing here is the formation constant tension in the range of motion of the press or dip bench. It was never a sudden you're getting full and you're never locked. The chest muscles do not rest during the entire set. Do as many repetitions as you are in depressions or printing may resign or re-rack 'sWeight.
Well, if the first two parts were hard, you're in for some fun ... This is where it's really hard to think hard.
Come back and crosses on the right dumbbell back into place on the bench or ball (with the same weight as you were before use) and do another position taken part in September This post-discharge is set to set off alarm bells really in your body!
So, in essence, is the first sentence of crosses partial intention to exploit the increasedMuscle fiber activation is achieved with a stretched position to exercise.
Then when you go to a constant pressure tension, muscle fibers are more than working a DC voltage, so the results are in terms of hypertrophy (growth of fiber). Now, if you get the final part Flye set that goal hyperplasia (fiber splitting) is.
The muscle fibers are exhausted and the blood pumped by the first two parts of the huge series. Now the tension is high in the tensePosition will cause a serious inconvenience for the muscle fibers and (hopefully) the distribution of muscle fibers.
There is an enormous amount of hard, but when you're done, you'll know you've had tremendous growth, mass production!
"Pre / Post-Exhaust Stretch giant set" can be done from anywhere in the body, making it a very versatile technique. Here are some examples of exercises that can be used with any part of the body:
Chest:
Every movement and any movement by pressing Flye
Return:
DumbellSweater, and a rowing motion or pull-down
Shoulders:
Cable Lateral Raise Dumbbell lateral raises or refuse (leaning against a solid object with the arm work hung in front of you) and any movement by pressing
Quadriceps:
Sissy squats and squats, split squats or leg press
Hamstrings:
Stiff-legged deadlifts and leg curls to
Biceps:
Incline curls and curling a general movement
Triceps:
Each triceps dips in the head and the movement in theHandle Press
Calves:
Donkey calf raises and seated or standing calf raises
When you enter into this technical training would suggest that I, no more than 3 or 4 of this huge set is the muscles of the back, chest or thigh and not more than 2 or 3 for smaller muscles. It is also not a technique that should take each training session - maybe once a week or two for a muscle group.
It 'very intense and requires a lot of energy recovery. Be sure to tell your bodymuscles and the fuel they need to fully exploit this potential for growth!
Enter this massive amount of technology in training a try next and let me know how you feel!
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