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Ezine #159

Freak Physique Factor 4: Triple-Layer Hypertrophy

Seeing the 3 key triggers for muscle growth laid out by Brad Schoenfeld, Ph.D. in Anabolic Reload got me motivated. Interesting that they align with your Positions of Flexion method. So hitting all 3 at every workout is the best way to grow?

For the uninitiated, the 3 key hypertrophy triggers you must attack for mega mass, according to Schoenfeld, are:

1) Mechanical tension (with heavier training)

2) Metabolic stress (by blocking blood flow [during sufficient tension time] for cell swelling)

3) Muscle damage (via microtears in the fibers)

Now, concentrating on any one of those can get a muscle bigger. But to build the most mass possible, you need to get all of those in the right doses. 

What's interesting is that you don’t have to train all three at every workout for each muscle to maximize mass gain…

For example, you could do a big midrange move and a stretch move at one workout. For chest it might be…

  • Bench presses + Flyes

That covers mechanical tension (1) and muscle damage (3). Then at your next chest workout, you could do…

  • Low-incline presses + Pec deck flyes or cable crossovers

That gives you a slightly different angle for mechanical tension, plus you get the metabolic stress trigger (2) with the second continuous-tension, contracted-position exercise.

Or at your second workout you could use pre-exhaustion by doing the pec deck flyes or cable crossovers first. That would make the second workout less traumatic [see Anabolic Reload for more examples and complete workouts].

Split positions is the way to train and cover all the mass angles for change to gain.

For more on POF and how to apply it, a look at the latest hypertrophy studies along with a complete "ultimate-mass" program that incorporates that research, check out the new Anabolic Reload Mass Workout e-book HERE.

It's jam-packed with information that can help you get the best muscle gains of your life--new mass-building info you can use to get huge.

Till next time, train hard--and smart--for BIG results.
 
--Steve Holman and Jonathan Lawson
X-Rep.com
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