How To Build Muscle 1.5x Faster
Scientists have unlocked the key to building muscle as fast as possible – and it’s easier than you think.
And nope – you don’t need to change your training style at all!
What is it?
It’s called stretch-focused training.
When the muscle fully stretches, muscle fibers tear and the body responds by building a larger muscle.
This training style focuses on maximizing the time spent in the shortened position.
By going through a full range of motion, your muscles become fully stretched and tear easier.
How do I apply it?
When you are performing any lift, take a brief pause (1 to 2 seconds) at the bottom to fully shorten your muscles.
Go as low as possible until right before the exercise becomes uncomfortable – this is the point you will pause at and go back up.
What exercises does this favor?
This style of training is applicable to all exercises, however because of how muscles react to resistance it works best for muscle-specific movements.
Muscle-specific movements include:
Biceps Curls ✔️
Latissimus Dorsi (Lat) Pulldowns ✔️
Front-Delt Shoulder Press ✔️
Compound movements still require the application of a full range of motion but do not benefit as much from stretch-focused training because so many muscle groups are worked at the same time.
Exceptions do exist, though. Romanian Deadlifts benefit the hamstrings substantially more from a brief pause at the bottom because the hamstring grows more effectively when stretched.
Conclusion
In conclusion, stretch-focused training yields an average of 1.5x more muscle gains than “regular” training in any specified time duration.
The proper way to apply stretch-focused training is by pausing at the bottom of the negative and feeling the stretch (mind-muscle connection).
Stretch-focused training can be applied to all movements, however it works best with movements that target only 1-2 muscles.
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