• Stretch Overloading For Chest Growth

      by Steve Holman, Iron Man Magazine

      Q: I need to develop my inner chest葉he cleavage, so to speak. A friend at my gym told me that really squeezing and flexing at the bottom of cable crossovers will get my inner pecs popping. Is that true?

      A: While full-range cable crossovers can help develop the entire pec muscle容ven the inner sections葉he best way to attack the insertion point of a muscle is by emphasizing stretch overload.

      The insertion is where the muscle attaches to the bone葉he inner chest, lower lats, lower biceps, bottom point of the delts, etc. So the solution to your inner-pec problem is best solved with dumbbell flyes, which stretch the pecs against resistance best.

      Here痴 what top researcher Jacob Wilson, Ph.D., has observed: 撤artial-range reps in the lower range [stretch point] of a muscle can actually add sarcomeres to a muscle fiber, which would fill out the area of a muscle where it is inserted.
      His statement backs my position that stretch exercises add a lot to full-muscle development, especially at the insertion. And it痴 the reason I often recommend the Double-X Overload tactic on stretch moves, like flyes. For those you essentially do a partial rep at the stretch point after each full rep. Here痴 the DXO drill from the e-book Beyond X-Rep Muscle Building:

      泥XO flyes: Start twith the dumbbells over your chest with a slight bend at your elbows. Lower in an arc, maintaining the constant elbow bend, until the dumbbells are on the same plane as your torso. Don稚 pause at the bottom spot, but instead immediately raise the dumbbells about 10 inches, lower back to the stretch, then pull them all the way up over your chest. That痴 one rep. You essentially get a double 蘇itch in the stretch position, which emphasizes development at the insertion.

      You can use DXO on any stretch-position exercise for a new mass surge, especially at the insertion; for example, hitting lower quads with sissy squats.
      Another major mass-building benefit of emphasizing the stretch is the possibility of hyperplasia, or fiber splitting. Back to the Beyond X and a quote that should get you very excited about the major mass-boosting power of stretch overload:

      徹ne study done by Antonio and Gonyea in 1994 showed that fiber splitting can occur from stretch overload洋ore fibers would equal more mass potential. They used weights to progressively overload one wing and stretch the anterior latissimus dorsi muscles. After 28 stretch days, the study recorded the greatest gains in muscle mass ever in an animal or human model of tension-induced overload預 334 percent increase in muscle mass with a 90 percent increase in fiber number.

      That should be reason enough to use stretch-position exercises, which are included in all Positions-of-Flexion routines. And you should also integrate the DXO mass tactic often様ike on flyes for your pec problem. I guarantee you値l have new soreness down the middle of your pecs, a good sign that jagged separation will soon be etching your chest.

      Editor痴 note: Steve Holman is the author of many bodybuilding best-sellers and the creator of Positions-of-Flexion muscle training. For information on the POF videos and Size Surge programs, go to www.Home-Gym.com. Also visit www.X-Rep.com for information on X-Rep and 3D POF methods and e-books. IM

      Source: http://www.ironmanmagazine.com/site/...etch-overload/
      Comments 1 Comment
      1. Vengeance187's Avatar
        Vengeance187 -
        This is bunk. It's already known that birds' muscles hypertrophy in preparation for migration with no exercise. No study done on birds should ever be taken seriously when being compared to humans.
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