Loaded Stretching Exercises for Better Muscle Growth

Summary: Stretch the active muscles as far as possible on your exercises for better growth. For muscles attached to more than one joint, you must stretch the muscle over multiple joints. For example, this occurs when performing an arm extension overhead for the triceps, stretching the long head through both elbow extension and shoulder flexion.…

Concurrent Movements for Bodybuilding

Concurrent movements occur when multi-articular muscles, or those that attach to more than one joint, contract while either shortening or lengthening at one joint and lengthening or shortening, respectively, at another joint. Many compound exercises involve concurrent movements. Pushing, pulling, and squatting all have this form of movement. The multi-articular muscles in these movements maintain…

Countercurrent Movements for Bodybuilding

Countercurrent movements occur when multiarticular muscles, or those that attach to more than one joint, contract while shortening or lengthening simultaneously at multiple joints. This usually happens at just two joints but can occur through more for some muscles. The classic example is kicking a ball for the rectus femoris of the quadriceps, which involves…

Protracted Close-Grip Row: The Ultimate Lat Exercise

This odd exercise, performed by the legendary natural bodybuilder Steve Reeves, is the best way to isolate the lats. You will feel a tremendous pump as they flex and flare, engorging with blood to form humongous balloons. After performing two or three working sets, you will experience the deep fatigue that accompanies great tension, a…

How Specifically Can We Isolate Muscles?

This should give you some direction in designing your own bodybuilding program, understanding the potential for isolation. It should also help you to make sense of the countless exercises available. You may doubt if it is necessary to approach the finer degrees of isolation described here. This all depends upon what you want, along with…