If you want big muscles, start actively stretching the muscle bags. You can find out how to do this now and start anabolism with protein synthesis tomorrow! Stretching exercises are often ignored by athletes. This not only increases the risk of injury during exercise, but also slows down the mass gain. Today we are going to talk about how muscle growth and stretching are related in bodybuilding.
DXO Muscle Growth Training Method
In one animal experiment, three hundred percent weight gain was recorded after just one month of extended stretching. The wings of the experimental birds pulsed in the position of maximal muscle stretching and, at the same time, did not perform full-amplitude repetitions.
After that, a training method was created, the essence of which is to hold and pulsate with maximum stretching of the muscle tissues for 40 seconds to one minute. This technique is called Double-X Overload, or DXO for short. When using this technique, the athlete needs to perform a double pulse in each repetition at maximum stretch.
For example, when you perform a dumbbell extension in a prone position, you should spread your arms to the maximum stretching of the muscle tissues, lifting the sports equipment by 20 centimeters and lowering it again. After that, it is necessary to perform a movement with full amplitude and then repeat the pulse again. Using the DXO technique, the athlete accentuates the stretch point on each rep with a double heart rate at the bottom of the trajectory.
Then this technique was refined and named super-DXO. It involves performing four fast pulses in each repetition. Of course, to use this technique, you will need to reduce your working weights for most exercises.
To use the DXO technique or its extended version, you should use a working weight with which you can do 15 reps, but do only 10 of them. After that, you need to rest for 30 or 40 seconds and do another set of ten repetitions. Then another rest and a new set, which can be very difficult. The fourth set must be performed according to the DXO or super-DXO rules.
In addition, you can use the stretched heart rate technique. In this case, it is necessary to lower the sports equipment to the point of maximum stretching and perform as many pulsations as you can. The weight of the projectiles can be the same as that used in the DXO technique described just above. But try to complete the approach for forty seconds to activate the hypertrophy processes. The DXO technique can be used in the same way as other methods of increasing intensity, such as drop sets or rest-pause techniques.
Benefits of the DXO Method in Bodybuilding
The DXO training method can be used in conjunction with other programs such as Size Surge. The first step is to train three times a week using heavy basic movements. After about five weeks of these myofibrillar exercises, you will be well prepared to work on increasing the sarcoplasm, which will allow you to gain even more mass.
You must remember that myofibrils are two strands of myosin and actin. Training with heavy working weights leads to their growth. In turn, sarcoplasm is an energy fluid for these threads and it is in it that glycogen, ATP, non-contractile protein compounds and myofibrils are located. The DXO technique is aimed precisely at the development of myofibrils and sarcoplasm, which enhances muscle growth.
We have already spoken about the technique above and will not repeat ourselves. Let us only recall that the technique involves the use of a moderate working weight and short rest pauses between sets. Thanks to DXO, you will be able to develop not only myofibrils, but also sarcoplasm. You will see the results of your classes quickly enough, and this will increase your motivation.
In addition, it should be remembered that when using DXO, the load on the ligamentous-articular apparatus is sharply reduced and it will be given rest after several weeks of hard training according to classical training programs. Also, the DXO technique implies the use of the POF program, the essence of which is to work on each muscle in three positions:
- Average.
- Stretched out.
- Abbreviated.
To do this, you have to perform one movement in each position. For example, in relation to the training of the broadest muscles, these movements will be pulling down on the block, half-over and pulling down with straight arms. This will allow you to stimulate the growth of each muscle at different angles.
When working in the middle position, you will be able to use a lot of muscles. First of all, fast fibers of muscle tissue will work here. These are squats, bench presses and deadlifts on the block.
When training in an extended position, you will be able to activate the "dormant" tissue cells and accelerate the secretion of anabolic hormones, while increasing their flow to the muscles. Exercises for training in an extended position are arm extensions (for chest muscles), extensions from behind the head (for triceps), and incline bench flexions (biceps).
In the contracted position, you block the flow of blood to the muscles, which promotes mitochondrial development and also increases the rate of growth hormone production. Among the exercises for working in a shortened position, it is worth noting the reduction of hands on a pitch deck or crossover machine (chest), press down on the block (triceps) and raising the arms to the sides (deltas).
If you decide to combine the DXO technique with the classic training program, then it is advisable to perform a three-level split according to the following scheme:
- 1 lesson - triceps and chest muscles training.
- 2 lesson - training the muscles of the press and legs.
- 3 lesson - training of deltas, back and biceps.
It is best to train four times during the week using this scheme. Your classes should go in the sequence shown just above. On the fourth day, start the cycle again.
Find out why you need to stretch for strength training in this video:
