| Hi Friend,
’Tis the season to be jolly. And just to prove it, I’m here to share with you the missing ingredient for normal guys to pile on slabs of muscle mass over the Christmas holidays.
The secret lies in a stretching protocol that lasts just 30 seconds per exercise.
And get this…
Breakthrough research has confirmed a whopping 334% increase in muscle growth when following this stretching technique.
Sounds too good to be true?
Well, don’t just take my word for it. Muscle training researcher Brad Schoenfeld, Ph.D had this to say:
“This is the first study I’m aware of that shows that a relatively modest loaded stretching protocol produces significant hypertrophy in humans.”
So stretching exercises can trigger significant new muscle mass on a whole new level?
Oh, yeah. And not only that, but this protocol is quick to implement and super-simple to follow.
Stretch-Holds
The protocol we’re talking about are stretch-holds. Performing these movements near the end of your regular workouts have been shown to deliver massive results in minimum time.
But how do you put this to use and start packing on slabs of bully beef today? Read on for your 7-step guide!
1. Find an exercise you can perform for 8-15 strict reps (approximately 60-80% RM).
2. Having completed your work set, take a small rest of 5 or so seconds.
3. Following this brief rest, immediately return to your exercise of choice and perform a stretch-hold of 30 seconds. It’s important you perform your stretch movement within seconds of your last rep because you want the muscle pumped with blood for the full hypertrophic effect.
4. Don’t bounce during your stretch-hold. Also, ONLY perform your stretches AFTER your last training set. Why? Performing stretch-holds first has been shown to reduce strength thereby diminishing results.
5. Excellent stretch exercises for the upper body include chin-ups and dips. What do you do? Simply lower yourself into a full stretch position and start counting.
6. For the lower body, give Romanian deadlifts a go. Using dumbbells, lower into a maximal stretch position and hold for 30 seconds — or alternatively, use the single-leg squat lunge.
7. Biceps can join the xmas party, too. Dumbbell hammer curls are a personal favourite. As before, lower your arms into the stretch position and start to count.
So that’s it. Follow these simple stretch steps, and you’ll be shopping for a new wardrobe by New Year!
Until next time,
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