If you want to experience faster muscle growth then you need to find some way to include the 11 exercises in this video into your workouts. The key to building muscle is to utilize muscle growth training techniques that push you to your limits and unlock stimulus that create overload. The stretch reflex is one of those built-in muscle functions that produces a stronger contraction of a muscle when it is immediately preceded by a stretch.
This can occur even more if the antagonist muscle is allowed to contract prior to the initiation of the contraction.
That said, knowing that this phenomenon exists is one thing. Applying it to your own training is something that you need to do if you want to see your fastest gains ever. Here is how you can do it in a variety of muscles throughout the body.
For triceps, the best option is to use the lying triceps extension. This can be done with either a straight bar or an EZ bar. The key is that this move stretches the triceps fully because it not only flexes the elbow but it also gets the arm up overhead which places the long head on greatest stretch.
Unlike the pushdown which only focuses it’s stretch on the medial and lateral heads by flexing the elbow, the lying extension doesn’t have any shortcomings. The way to train with the stretch reflex is to be aware of its existence and more aggressively attack the bottom of the rep to be sure you’re applying the stretch.
This is only possible when you perform full range of motion reps, once again reinforcing how beneficial the practice of performing your lifts at least in some part with full range of motion. For a more advanced way to do this, you would lift the weight back up a quarter of the way and hold for a brief second. Drop the weight from this position and immediately reverse the motion.
For biceps, the incline biceps curl is the exercise of choice. Here again however, it is important to not shortcut the range on the lift. Get those elbows back behind your body and be sure to contract your triceps to get that reflexive relaxation of the biceps. Forcefully contract every rep. The 1 1/4 rep method is on the table here as well.
For the back there are three options. The underhand row, seated row and meadow’s row. The key to all of these exercises is that the muscle stretch on the lats is enhanced vs other back exercise options. The ability to get the arm out in front of the body places a larger stretch on the lat muscles and enables the stretch reflex for more powerful contractions on every rep.
For chest, the fly is not one of the exercises that I prefer. In fact, it places the shoulder in a vulnerable position when performing it. Instead, you can do the 3D Crossover. This gives you the benefit of the stretch on the chest without placing the shoulder at risk. Bring the arm back behind you and turn the sternum away as much as you can to increase the stretch on the chest on every rep.
The dumbbell bench press is also a good choice. The dumbbells allow you to go slightly deeper on every rep. Be sure to remember to use the chest master tip and unshrug your shoulders before doing a rep. This places the chest in a position of greater dominance and able to contribute more to the strength of every rep performed.
The legs can be trained effectively with either the RDL or the Squat. The squat however is not effectively applying the stretch reflex to the quads. Instead, it’s hitting the glutes. At the bottom of a squat the quads, while stretched at the knee, are not at the hip. The glutes however are greatly stretched in the hole because of the extreme hip flexion that comes with a below parallel squat.
If you want more details on how to apply these techniques in a step by step way, head to athleanx.com and get the program that best matches your goals. Put the science back in strength and build ripped athletic muscle fast.
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42 comments
What kind of inclined bench is he using?
Hi sir,
I don't have flat and incline bench could you please tell me is there any other way to do incline curls at home.
Trivia:
..HE TRAINED JB TO BECOME THANOS
When Jeff turned 18, his parents moved out
Doing stretch reflex does not bring passive insufficiency to the muscle?
loved that intro
Only here for the intro's. Learnt so much from Jeff as well!
You wanna know a secret? The number on his shirt means the days he has to live from his birth to his death. According to my calcs, he has a life span of 677 years with a spare year probably
Demonstrates bicep curls: takes off shirt
I love this channel. Great training advice and humour too.
10/10 👍
Yes my triceps a week and quads, I got to get off my ass and start working out again got to get my heart strong – Any advice for heart attack survivor working out I’m cleared to work out I just want some advice I know my limits, please advise, hope to hear from you
Why do I appear bigger from weight training rather than shredded and leaner?
https://youtu.be/sulN6BVB4gc
That triceps drop is bad news for tendons
Jeff's back is so ripped it looks like a spider net. :)) cute.
I like Jeff, he knows his stuff but does anyone really want that really low body fat look? Not for me.
I love the interplay between Jeff and Jesse. Makes me laugh and puts me in a good mood before assaulting my body.
BEWARE: if legs have not been worked for a while. Doing dumbbell single leg hams will immobilize you for a full week.
Shit looks easy but it rapes your hams
What about time under tension???
I like him
Jeff make a video about archer squats
Jeff make a video about archer squats
Jeff make a video about archer squats
Jeff make a video about archer squats
jesse is actually jeffs alter ego. split personality. a figment of jeffs imagination
at 5:47 you guys should pause it and his back will look EXACTLY like a grasshopper face and that's DAMN!
Give thoses a world
Bad intro. But good show
I love Jesse! He is so cute!
Growth height for teen
Jeff Cavalier has muscles like Bruce Lee
Wonder why "ROM" became "Stretch"…
guys a genius
I've been doing db Decline bench and for the first time in my life I'm seeing lasting gains this past month, my chest is looking fuller
PLEASE NO JESSE I just started watching your informative scientific physiological workout approach.
I’m 66 years old and have worked out most of my life until 5-6 years ago. I just got back in the gym January 1st 2021, Just 3 mo.ago and have only missed 3 days since I started January 1st .
I appreciate All your tips and educated moves, with hand placements along with Ah Ha moments, you make working out challenging and fun again.You don’t need the comedy.
Thanks
Steve
I love it Jesse's too funny… Keep it going both of you 247365
Jeff's back muscles have their own back muscles
how are there 2k dislikes
😯😲😶😐 Jesse what the hell was that 🤣🤣🤣😂😂😂😂 the funniest one of his intro ive seen so far
Hahaha Jesse is a treasure
Look at those legs ✊✊ on the Apprentice 🙋♀️❤️
so class, I love the retro stuff so funny too.