Happen In Humans?
straight answer is we don't really
know for sure...
off, hyperplasia is tough to measure.
You essentially have to chop a muscle
in half and count the number of
HAS been done in animal studies
(birds and cats) where the animals
were subjected to long-term stretch
overload on one limb with fiber
counts being compared to the non-worked
yeah, I don't anticipate a lot of
volunteers for human trials of this...
results seen in these animal studies,
however, were downright ASTONISHING.
a study performed by Dr. Jose Antonio
and W.J. Gonyea [Journal of Applied
Physiology September 1, 1993 vol.
75 no. 3 1263-1271], in addition
to a muscle mass increase of 318%
(yeah, not kidding) on the stretch-loaded
limb, muscle fiber NUMBER
also increased by 82%.
the training protocol for the birds
in that study isn't something that
can be directly repliacted in humans.
It's simply not practical.
being said, I've come up with a
training protocol that I believe
COULD potentially result in hyperplasia
I'll tell you right up front, it's
NOT going to be easy. In fact, it's
going to be downright BRUTAL.
if you're up for the challenge and
you'd like to be one of my "Mad
Scientist" lab rats, please
read on and give this technique
To Do Stretch Exercise Overload
Training...Is It The Key to Hyperplasia
Exercise Overload Training is essentially
Exercise Overload technique
done with a few modifications.
instead of a compound exercise,
we're going to be performing a STRETCH-focused
exercise for the target muscle.
on every single rep, you'll be holding
that maximum stretch position for
at least 3 to 5 seconds.
pretty much it...the rest is exactly
the same. I would definitely encourage
you to read through the original
article to get an idea of how it's
done and why it's so effective.
I'll give you a brief rundown of
it here as well.
what you'll do...
1. Select a stretch-focused exercise
for your target bodypart. I've listed
the best ones to work with first,
then a few other bodyparts that
aren't really well-suited to this
style of training.
- Incline Dumbbell Curls
Triceps - Bodyweight Tricep
Extensions or Overhead Extensions
Pecs - Dumbbell Flyes
Lats - Dumbbell Pullovers
or Stiff-Arm Pushdowns
Hamstrings - Stiff-Legged
Calves - Donkey Calf Raises
- Sissy Squats (these can be tough
on the knees and may not work for
Shoulders - Unfortunately,
there aren't really any good stretch-focused
exercises for delts.
Abs - I don't see any need
to create more muscle fibers in
an area that you want to keep as
compact as possible
2. Pick a weight you can get
about 6 to 8 reps with on the
target exercise. In the demo I'm
going to show you, I'll actually
be working both biceps AND triceps,
switching back and forth between
the two. This is fine on smaller
muscles...for larger muscles, I
would recommend working just that
3. Perform 3 reps of the exercise
(or the first exercise, in the case
of biceps and triceps here). Because
we're using isolation exercises,
we're going to be taking a bit shorter
rest than in the Compound Exercise
Overload technique. In that case,
you take 30 seconds rest.
In THIS case, you'll be taking 20
seconds rest (if doing just one
muscle). If you're doing two exercises,
take 10 seconds rest in between
the exercises (it's shorter because
the antagonistic muscle will have
some recovery time while you're
working the agonist).
4. Perform ANOTHER set of 3 reps
(or go to the second exercise, if
working two muscle groups). Be VERY
sure you're holding the stretch
for at least 3 to 5 seconds on each
rep. This is critical as it's the
mechanism by which hyperplasia happens.
And yeah, I know it's not pleasant.
Buck up, sport...I told you it wasn't
going to be a walk in the park ;).
5. Keep repeating these 3 reps sets
until you can no longer get 3 reps.
Now reduce the weight by 10 lbs
(or 5 lbs each if using dumbells)
and keep going. In the case of bodyweight
exercises like the extension exercise,
you'll simply move your feet in
a little closer to the bar to reduce
the resistance. It's not as exact,
but it's still effective as long
as you're getting the stretch.
6. When doing two bodyparts,
just alternate back and forth
between 3 rep sets for each for
the duration of the workout. When
doing one bodypart, go straight
through on that one exercise, just
reducing the weight when needed.
You will perform this workout for
40 minutes...that's right...40 minutes
of stretch-focused training. THAT
is the extreme overload that I believe
is needed to achieve hyperplasia.
Where To Go From
is a workout unlike any other you've
probably experienced. This focus
on mechanical breakdown of the muscle
fibers under massive volume stretch
overload to basically force them
rupture and split is a process that
no other training program that I'm
aware of targets.
the context of working this technique
into a "normal" training
program, I would suggest using this
style of workout once or twice a
week for any particular bodypart.
It is very demanding on the structures
of the body and the nervous system
(though less so than the Compound
Exercise Overload training, because
of the lighter weights used).
you're going to work it twice, keep
the next workout for that muscle
separated by at least two days.
you're REALLY ready to take it to
the next level, I've got the program
that'll do it. I call it Muscle
Explosion - 28 Days to Maximum Mass
and it intergrates this Stretch
Exercise Overload training as a
core component of the training.
of doing this training once or twice
a week, you'll be doing it for 5
will also be utilizing a strategic
depletion and rebound framework
to force massive amounts of nutrients
and water into the muscle cells
while performing this training to
(hopefully) help expand the target
muscle to that splitting point.
I'll be honest with you...this program
is one of the TOUGHEST programs
I've ever done, both physically
if you're looking for a new way
to challenge yourself and blast
through a growth plateau, there's
absolutely no better approach I've
found than the Muscle