Weighted Stretches for Muscle Growth


300% Greater Muscle Gains With Weighted Stretching?

Video taken from the channel: Massive Iron Steve Shaw



Video taken from the channel: Team 3D Alpha


Weighted Stretching / Strečink se závažím

Video taken from the channel: Michal Sopor


Weighted Stretches & Muscle Growth

Video taken from the channel: Jason Blaha’s Strength and Fitness


Loaded stretching part 2 – Benefits on muscle growth

Video taken from the channel: THIBARMY


Is Weighted Stretching The Key to Getting Jacked?

Video taken from the channel: AlphaDestiny


Weighted Stretching: For Drastic Muscle Growth, Hyperplasia and Mobility?

Video taken from the channel: The Bioneer

Weighted Stretching Builds Muscle 5 Different Ways It flips the switch that triggers muscle building. Loaded stretching and accentuating the eccentric (two things you’re doing when using this method) are the training modalities that activate mTor the most. The more mTor is activated, the greater protein synthesis will be.

Scientists found that in adult animals, on the whole, stretch overload can increase the number of muscle fibers by 9-52% and increase the size of muscle fibers by 10-82%. [6] Hopefully this provides slightly more peace-of-mind on the potential merits of using weighted stretches to increase muscle mass. They repeated this process three times, dropping the weight after each stretch. After 5 weeks we found that the stretching group doubled the muscle gains of the non-stretching group!

Here’s what we now believe to be the case: The key to stretch-induced growth is to create both a large amount of mechanical tension and muscle damage. In one trial, Japanese researchers found that four weeks of static stretching (120 seconds per day) had no effect on muscle growth [ 6 ]. In another, stretching twice a day (four 30-second stretches repeated twice a day) failed to. 1 day ago · Performing bodyweight exercises like push-ups, pull-ups, squats, and lunges are the way to go in order to build muscle without weights, but you also need to be strategic with how you program your. I now understood that stretching the muscle under a load greatly increased the factors responsible for growth. I went a step further than just relying upon those classic bodybuilding exercises.

I understood there was a principle: if a loaded stretch led to more growth for one muscle, it must lead to more growth for all muscles. Every muscle in your body is enclosed in a bag of tough connective tissue known as fascia. Fascia is important for holding your muscles in their proper place in your body. But your fascia may also be holding back your muscle growth. Think for a moment about your muscles.

You train them and feed them properly. My advice is to pair weighted stretches in between isolated single muscle exercises like a calf raise or bicep curl. Hold a light dumbbell or add resistance so the weight keeps constant tension on the muscle as you stretch for 30-45 seconds. 1 hour ago · Each muscle is made up of thousands of tiny muscle fibers. 2. When you lift weights (or do body weight exercises), your muscles endure tiny injuries throughout their fibers.

3. Then, when you rest. Loaded stretching will increase tendon thickness and resiliency as well as create distal muscle hypertrophy, both of which make the muscle/tendons less likely to tear.

List of related literature:

There are data to suggest, however, that static stretching is preferred to dynamic stretching to improve muscle length.

“Geriatric Physical Therapy eBook” by Andrew A. Guccione, Dale Avers, Rita Wong
from Geriatric Physical Therapy eBook
by Andrew A. Guccione, Dale Avers, Rita Wong
Elsevier Health Sciences, 2011

Currently, stretching is speculated to modulate gene expression and influence muscle extensibility.

“Science of Flexibility” by Michael J. Alter
from Science of Flexibility
by Michael J. Alter
Human Kinetics, 2004

Certainly, stretching exercises performed regularly for a period of weeks, months, or years can increase joint flexibility, When this increase occurs, how does the whole muscle respond to regular static stretching?

“Biophysical Foundations of Human Movement” by Bruce Abernethy, Vaughan Kippers, Marcus G. Pandy, Stephanie J. Hanrahan
from Biophysical Foundations of Human Movement
by Bruce Abernethy, Vaughan Kippers, et. al.
Human Kinetics, 2013

When specific stretching is indicated, 5 minutes per muscle, per week appears to have benefit.

“Guccione's Geriatric Physical Therapy E-Book” by Dale Avers, Rita Wong
from Guccione’s Geriatric Physical Therapy E-Book
by Dale Avers, Rita Wong
Elsevier Health Sciences, 2019

I say this because I’ve seen people fall into the trap of thinking that they can grow new muscle by stretching.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

This enhances the stretching routine since the muscle is more relaxed when you stretch it.

“Biomechanics of Sport and Exercise” by Peter Merton McGinnis
from Biomechanics of Sport and Exercise
by Peter Merton McGinnis
Human Kinetics, 2013

Increasing muscle extensibility is accomplished by stretching the tight muscle.

“Canine Sports Medicine and Rehabilitation” by M. Christine Zink, Janet B. Van Dyke
from Canine Sports Medicine and Rehabilitation
by M. Christine Zink, Janet B. Van Dyke
Wiley, 2013

The optimal number of stretches per muscle group is two to four since no significant improvement in muscle elongation is seen in repeated stretching of five to ten repetitions [24].

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

If a muscle is allowed to shorten immediately after stretch, it can do more work and produce higher power without a significant increase in metabolic energy expenditure.

“Biomechanics of Skeletal Muscles” by Vladimir M. Zatsiorsky, Boris I. Prilutsky
from Biomechanics of Skeletal Muscles
by Vladimir M. Zatsiorsky, Boris I. Prilutsky
Human Kinetics, Incorporated, 2012

Stretching will also reduce the frequency of tightness for any group of muscles.

“Stretching Anatomy” by Arnold G. Nelson, Jouko Kokkonen
from Stretching Anatomy
by Arnold G. Nelson, Jouko Kokkonen
Human Kinetics, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Can you use weighted stretch to build biceps?

    Will an underhand grip for rack pulls stretch the biceps enough to build it(but not tear it)?

    I’m thinking of trying it(with less weight) just to see if I get sore from it.

  • Nice, this is exactly what Migan from Team3DAlpha is saying for years. He also has a lot of studies linked in his videos, check him out.

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  • I’m using the rack pulls above the knee and the stretch is unreal. I’m gaining muscle and my traps are popping out now..I’m also using the neck flex which is all stretch on the neck muscles..

  • Another under-utilized but crucial technique is negative reps. Assisting the concentric motion and training the eccentric motion increases the fiber tension 2-5x and uses significantly less energy. This is especially relevant in natural training where individuals need to find creative ways to develop difficult muscle groups.

  • TrapsRack Deadlift
    ChestWeighted Dips
    ShouldersBehind Neck Press or Behind Back Cable Laterals
    TricepsOverhead Extension
    BicepsIncline Curls
    LegsHeels Elevated Squats
    CalvesHold 20 seconds in stretch position after each rep, do 12 reps
    AbsHanging Leg Raises and GHD Situps, CrossFit style
    Rib Box ExpansionPullovers
    ForearmsFarmers Walk

  • But basically any eccentric part of the movement with full range of motion is stretching with a load… Am I wrong?
    Maybe the thing that lack is a static hold in the most stretched portion, and we should do that.

  • OK, so you have talked about about the benefit of isometric exercise and are now talking about weighted stretches. Would you be able to get the same effect as weighted stretching with less chance of injury through isometric stretching instead? So for instance you could do a bunch of bicep curls and then just do a really hard flex while pulling on a bar that is much too heavy and pulling it as hard as you can?

  • This is exactly why proper sissy squats are better mass builders isometrically speaking. The full stretch position is what’s going to increase the size

  • Meanwhile multiple studies have concluded that having your wallet & finances stretched to uncomfortable limit’s by girl friends or wife will cause your net worth to decrease dramatically.

  • You remind me of Mac from Always Sunny, but very proper and happy. Can you do a vid about cultivating mass or the importance of ocular patdowns while wearing a duster? xD

  • I would say it is an extremely effective way for creating those micro tears that build back up bigger and stronger. But at the end of the day it is progressive overload+metabolic fatigue that drive muscle hypertrophy.

  • Correct me if Iam wrong.Didn’t Pavel Tsatsouline in his book Power To The People say that the best way to gain strength and size in a muscle was to apply tension to the muscle in the stretched position?

  • Hey, I was wondering if anybody could answer my question…

    So I’m a little new to nucleus overload, and I’ve decided to try it out on wide grip pull ups to grow my lats wider. I was wondering if I should do 4 weeks of 100 pull-ups a day (seeing as I’m a beginner at pull-ups and can only do 6 in one set) and then rest for a week and then return to doing high frequency pull ups daily. Would that yield results/gains? Or would I have to put weights on my back and do high frequency pull ups after my mTOR reset?

  • I think certain exercise that would benefit from this training will be based off your skeletal structure. Squats suck for me due to my hamstring kicking in. If you can hold a position and stay in that range then it will suit you better.

  • Great vid thanks, it would be good if you did one on Hangs, I have disc problems and would like to improve my grip strength, I’ve heard hangs,will help,thanks.

  • There is also a school of thought that stretching can mask muscle pain, and actually be bad for you, leading to injury. I have found both to be true either in combination or exclusively. Works great for calves, however straight legged dead lifts beyond typical range can be rather problematic a few days later. The bird study is horrific, and sadly entirely irrelevant.

  • OMG, the 1st thing I see is that terrible ad from V-Shreds. At least I can hit the skip button. Nonetheless, you gotta get rid of that V-Shreds ad where he mispronounced somatypes 3 times out of your videos. If you don’t know who V-Shreds is, please check Allen Roberts of Every Damn Day Fitness to find out and learn how V-Shreds was plagiarizing Athlean-X videos. Otherwise, another great informative video from you.:-)

  • Pretty sure Dante Trudel (DC training) was a huge advocate of this, but using very heavy weight. I seriously doubt it’s gonna increase muscle gain by 300% though.

  • I haven’t been a CONSISTENT lifter for very long… over the years, I would train hard and heavy for a few months to a year, and then do other things and leave lifting… then go back for a few months… then quit… not because of laziness.. I was very active in other aspects, but not lifting. Anyhow… I’ve always loved straight legged deadlifts…. and I mean STRAIGHT. I had to warm myself up to it, but now I lift 135 with locked knees and a neutral spine for 20 reps with ease. I do this to STRETCH the hamstrings and load them simultaneously. The other day I pulled 315 for the first time in my life with bent legs and neutral spine (no belt or straps) with relative ease. I didn’t work up to that weight. I just tried it because a gym buddy was using that weight and it was tempting. I strongly believe that 135 deadlifts with STRAIGHT legs and anterior tilt in the pelvis prepared my hamstrings to handle bigger loads when the legs are bent.

  • Yes, hold a leg stretch for over 1 mn and the fachia melts! Then move further into the stretch hold one minute. Move further. Ect. Once done pick up your legs with your hands and put them back in place. Carfuly walk to bed. And sleep. This is intense but it works fast.

  • Is there anything signifying that this is anything other than just using FROM which is commonly understood as important for myotrophy?

  • You deserve many more subscribers given the quality of your videos and the depth of your analysis. Thanks for being such a useful resource.

  • Hi… this is my second question for the day:) If Rack Pull and Farmers walk are awesome for traps because of the load under stretch (no shrugs required).. then wouldn’t the same concept apply to all muscle… example the pecks with dumb bell Flys??

    What if you just hold as much weight as possible in the max stretch position for 30 90 seconds.. should that increase muscle more then doing the entire range of motion of the fly?

    And you seem to say that the “cheating” motion of a Cheat Row or “cheat” shrug works really well… It seems that it’s because when you go down and you have to stop the weight… you get the increase tension form the g force (gravity + acceleration) on the way down… It all seems to connect for me… But I think It should be applied to all muscle no? With limited squeezing in the non-stretch part… would you agree with my thinking?

    Thank you

  • Hi, great channel. Love all the Batman vids. Have you looked at tempo training? I’ve just stared to use it in my training and it feels like it stretches the muscles out. Terry

  • There is countless anecdotal evidence that weighted strecthing increases muscle size, exhibit A being gymnasts.

    Hyperplasia or hypertrophy we don’t really know but to the general population (like us) I’d argue it doesn’t matter. If the muscles got bigger than it worked so nice keep doing it lol

  • In PNF stretching should we contract the muscle stretched or the antagonist muscle? (Didn’t understand if you said both, they are the complete opposite. )

  • We may never get the science for this, but what I will say is this. I’ve been training 6 months now. Definitely still a beginner. I have finally worked my way up to 5 hammer grip pullups and have been doing pullups everyday for a while so I decided to take a full week off and just do weighted stretches to let my lats rest and take advantage of some super compensation.

    5 sets of weighted hangs for 30 seconds and my lats were pumped just like I’d done a full back workout. This was a leg day so no other back exercises were done beyond the hangs. I was honestly shocked. I was hoping to improve grip strength and rest my lats, but instead I feel like my lats are getting an honest workout… So of course I’m super curious to see if this actually helps my pullups when I return to them next week.

  • Hey, for those who say that this is not going to do shit to your physique, think again! Farmar walks and rack pulls above the knee work!

  • Stretching is all about isolating muscle groups like bodybuilding. That’s why it doesn’t necessarily improve mobility or flexibility for better performance or movement. For example, standing and bending over at the waist to stretch the hamstrings doesn’t actually work very well. You get some minimal stretching of the hamstrings,but you’re really contracting them in order to stabilize your body so you won’t fall. You are not actively contracting the quadriceps in order to reciprocally inhibit the hamstring muscles. PNF works with the two stretch reflexes ( the golgi tendon apparatus and the muscle spindles). It is the most effective approach to increasing flexibility, mobility, strength, and coordination of muscles involved in specific movement patterns.

  • Dumbbell flyes don’t actually stretch your pecs any more than dumbbell presses if you think about it. The only difference is your elbow is more straightened meaning more biceps involvement.

  • Yeah do videos on Parkour and Martial arts! Also do Hanging and if it increases a 15 to 17 year old’s height. And till what age does the height still grow? I’ve heard its 25 for boys but i think thats a myth. Great video tho

  • Why is hyperplasia so important when we literally dont even know if it’s possible to trigger let alone important at all for muscle growth. We know inarguably volume and progressive overload are so I don’t understand the point of this video other than intentionally putting micro trauma in muscle and connective tissue

  • Hello Jason! Just wanted to say thank you very much for your informative videos. I know you get some haters but I disagree with them. I’m a very small youtuber, not even a measly 50 subs but your knowledge will go towards my goals. Thanks dude.

  • The latest recommendations are that weighted stretches should be held for at least 90 seconds very painful but effective. I’m a hypertrophy researcher and have developed what I call ACTIVATED weighted stretching. In this you assume the stretch position this only works with cable machine stretches and then rock back and forth just an inch or two pulling then somewhat releasing tension on the exercise cable. This creates a pulsation in the stretched muscle. It works. Have been making incredible gains. Try it!

  • Awesome video man. You and alpha destiny are by far the best naturals on YouTube. Everything you say is based on actual evidence making it effective and useful.:)

  • A hangs video would be great. I do them at the end of work outs but I’m not really sure what their benefits are besides strecthing.

  • Bringing Arnold statements to the discussion doesnt provide any input to either side, in terms of whether its good or bad/useful-useless. He doesnt have academical background and as we know, he did do steroids. So empirical experience at most to back him up. BUT, im not saying he is a bad person. If we ignore previous facts and check his best lifts, he benched 240kg/530lbs. Doesnt matter if you do steroids or dumbbell flies. Road to benching that weight will grant you best pectoral muscles your genetics allow. With roids they will be bigger, fuller ofcourse.

    A note i want to add to discussion though, is that trapezius muscle responds well to stretch reflex ie rackpulls popularised by AlphaDestiny & farmerwalks. Coincidentally traps have more androgenic receptors in them, which makes them blow up when using steroids. Could it be that skeletal muscles that carry more receptors are more influenced by stretching? Most receptors are located on upper body (reason to why calves are hard to gain mass on). On the other hand super fat person will have gigantic calves because of the weight they have to carry. But suggesting wearing 2x bodyweight around 24h like they do for big calves, is not really rational idea for most of us. Nor eating yourself superfat and then dieting down.

    What makes it so difficult to measure muscle growing differences using different methods a viewer or reader might ask. As we know, every person is different. Some are genetically gifted in some muscle groups and some aren’t. Some have more fast twitch muscle fibers, others dont. BUT once again, if you can deadlift 600lbs/270kg (id say even 220kg will be fine for reps), rackpull 1000lbs or farmerwalk 2x your bodyweight for xperiod of time under tension YOU WILL develop big upper traps.

    And thats another thing, no1 who has developed huge musclegroups, have ever done them with small 1kg/1lbs pink dumbbells there has always been heavy ass weights. You can get results with just bodyweight training as well. Not bodybuilder results but decent to be seen as a person who works out (and your body has more resistance than small dumbbells).

  • Hey I really like your videos they help me with exercising. I’m planning on becoming a firefighter but I want a training program that’s going to help me with the job. But I don’t know what exercise to do for building the strength id need. I would need to be able to carry people and be able to lift equipment and drag objects. If you got any advice can you let me know?

  • The stretch needs to be finished off with a contraction of the muscle being stretched, don’t just relax at the end of a set of flies and stretch your chest, thats a weighted passive stretch, you need to concentrically contract the muscle after the stretch

  • I find that i get way more weighted stretch on my triceps doing weighted ring dips instead of bar. While also having greather hypertrophy on the lateral head of triceps

  • If it’s this study right here ( https://www.physiology.org/doi/pdf/10.1152/jappl.1995.78.1.293) we are talking about, then I think it’s important to note that the weight was 10 % of the birds body weight, which in my opinion, is not a significant weight. That would be 10 kg for a 100 kg guy. This sounds more like it would be evidence for the train every day light than evidence for weighted stretching. Like 10 kg dumbbell is not really what I would think about after watching this video, but that’s what was used in this study…

  • In my mind, your at least keeping an open mind and collecting data.Its all about getting tools and trying things out ( and modifying things for safety, practicality, etc) if it works use it, if not then discard it.Apparently people have used this, it goes without saying ” use common sense”

  • What if you loaded up weight on a belt and just dead hanged from a bar to get the lat stretch? Can you make lat gains doing that too?

    Just saw the the of video. What was the result?

  • This is why gymnasts have massive biceps as while they using straight arm strength in moves like the cross and maltese there biceps are in the most stretched position

  • It isnt just stretching its putting the muscle in a weak position and make microtears in the muscle and then it grows back bigger and stronger.

  • Bro everyone knows this stuff,lol, It’s just ful range of motion of muscles with added weight,lol. A muscle contracts and stretches to produce force,lol, so what makes people gain size is not the stretch itself but rather the added resistance and that coupled with full range of motion will pbviously promote size,lol. its like making a video a a new discovery in muscle building called the contraction of a muscle and it being the seceret to building size, lmao.

  • I’m happy about this video’s topic. I’ve been implementing some weighted stretching to my workouts thanks to Alphadestiny. It truly helps with with growth.

  • I was wondering, if loaded stretching is the key to build good muscle and hyperplasia… should be bother with the full range of motion while exercising? Have you tried simply to do the loaded stretches… say 3 or 4 or 5 sets of 30 to 90 sec.. each… without the pump and the full range of motion… Would that work just as much if not better? It seems to me that we may be wasting valuable time doing the exercise and do the stretch at the end… why not just do the loaded stretch for several minutes (in a few sets)… I was wondering if you had an opinion on this.. Thanks

  • Weight stretch @ heavy load = getting jacked for sure.
    Personal testimony: When I did snatch grip pendlay rows it didn’t dramatically blow up my rear delts like rackpulls do for traps. Lack of eccentric likely explains this.
    Just a few days back however, I did snatch grip barbell rows (horizontal) with a nice stretch at the bottom.. HOLY. Noticeable difference in size the next day, and unique doms in my rear delts I’ve never felt before! Noticing a pattern: full weighted stretch on the targeted muscle is a big hypertrophy secret. Also, for the same reason that bench press weighted stretch > flies due to the higher loading, a rear delt row (with stretch at the bottom) > rear delt flies/swings.
    Weighted stretching may sound like some dumb broscience but I truly believe it hypertrophies the desired muscle like crazy! However you got to work up to it or you’ll risk getting injured i.e. a gym noobie can’t just do 100 lbs pullup hang: their tendon, ligament, and forearm strength are not up to par for that load. If weighted stretching is progressed to good numbers, then you’ll see huge size gains guaranteed.

  • Gonna expand on Alex’s point here…Weighted CONTRACTION is also is key to getting jacked. You see, weighted stretch and contraction DEFINE range of motion. i.e. Bicep contraction at top, stretch at bottom. That’s why squats don’t necessarily build thick hams (really detailed article if you google it) -> there’s NO (or barely) any stretching component on the hams (unlike the RDL)! HOWEVER, contraction is also important! The tricep kickback CONTRACTS the triceps-longhead very well while the OH Extension STRETCHES the triceps-longhead very well. And it doesn’t go any further than this. This folks, is range of motion! Peak contraction and stretch. Don’t’ neglect the contraction! (and why pendlay rows also be a great mass builder due to its contraction). AND A FINAL aspect -> THIS is why bands fucking work! Band facepulls, band tricep pushdowns… they overload the muscle at the PEAK CONTRACTION. As you can see.. do your contraction work too folks!

  • The push-up,paused for 4 secs at the base and my chest has not only become big but strong as a wall.A friend of mine punched me in my chest and it made a sound so loud that every head in the corridor was towards me.

  • I like emphatising the stretch on a pulldown when i moved up with weight by 25 lbs. From week to week it gets easier and i controle the weight further beyond the stretch. As soon as i do the weight while emphatizing the peack contraction i move up with the weight for the next workout. i feel like stretching and peack contraction work the opposite ends of an muscle. The end that does the peack contraction usualy sits furter in the center of the body while the end that works the stretch is further away from the body. By the way always contract in the strech dont relax.

  • I’m sorry, love your channel and your vids and watch all the time. I also stay human biology I study genetics, the immune system and pharmacology the study of drugs. you CANNOT just do eccentrics im sorry u can’t. concentric is much more important and the weighted stretch has been completely disproven. I’m sorry I love your channel but this is not right. It makes no biological sense. if you just do eccentric there is no power which is what strongman do. if you’re talking pure muscle size without power or strength, by all means, I somewhat agree. would love more videos and topics tho. keep up the good work!

  • Everything in training weight is weighted stretching… You’re just saying to overload in full range of motion and go heavy. I agree, for the intermediate to advanced lifter.

  • the only way to tear a paper clip is by flexing it, and stretching it. breaking down muscle is the same way people just think of contractions but forget the stretching aspect of movements.

  • Now that I think about it, all the weighted stretching excersises like overhead tricep extensions etc, always gives me the most soreness.

  • Yes. Instead of ‘cheats” it’s weighted stretching. The ‘cheat’ just allows more effective weight on the ‘stretch’. It can’t be the whole picture, but it’s a big piece. All the big guys ‘cheat’ as an advanced technique. The naysayers are mostly weak idiots with poor technique and no experience moving heavy weight. Arnold and Sergio both advocated heavy cheat curls, but the Form Police object despite objective evidence of efficacy. Fvck them.

  • Ronnie Coleman is the perfect example! Look at him doing the behinde the back barbell shrugs. Even with 225 he doesnt go full rom he just intensivies the stretch by cheating the barbell an inch up.

  • The stretch is interesting because it’s really an eccentric contraction, which just happens to be the most vulnerable position for a muscle and has the highest (not necessarily a high) risk for muscle tears. It’s possible that the stretch is so effective is because it’s so stressful to the muscle. It may be prudent to use weighed stretching on select muscles rather than all muscles. For example, it may be best for stabilizing muscles and extensors. It may be more dangerous for flexors.

  • I think one of the best examples of stretching to get big is jujimufu! he tricks and powerlifts and is quite larger then most I’ve seen natural

  • Hey man great video but how long do you think the eccentrics should take and also do you just add the eccentrics to normal exercises or you’re strictly training the eccentrics

  • So they key to MASSIVE CALVES is weighted stretching? lololol
    Jokes aside, isn’t centric + eccentric better than only isometric holds? what are your thoughts Alex?
    As far as I know centric + eccentric has more muscle activation in them than isometric holds, do you think that perhaps the weight stretching is better for size gains rather than strength gains when compared to centric + eccentric movements?

  • I hit an 8 plate t-bar row yesterday and my lower outer lats and mid to upper back are sore as fuck today the stretch that I get on my lower lats and traps and rhomboids is so intense I can literally feel the muscle fibres ripping apart I can’t wait to get the ninth plate on the bar because then I would have maxed out the t-bar row

  • I remember watching a video about a guy who has ridiculously big triceps who mainly does super heavy overhead dumbbell tricep extensions

  • Alex u look swole as hell in that tee! Anyway question, after watching your channel i fell in love with rows, more than vertical pulls. My question is, are there any other benefits other than lats development to the vertical pulls? If not imma skip them and do rows exclusively for a thicker back.

  • Hey Alex,check out this article: http://muscleevo.net/foam-rolling/
    What do you think about foam rolling, it’s proven it reduces muscle soreness, but is it a good or bad thing? I ask that because things like cold showers reduce soreness but also reduce muscle growth. I have a foam roller and for a month I’ve been using it before working out and before sleep everyday, it feels good, but today I’ve seen this article and I am worried about my gains

  • Alex, I asked this on your video with Migan, but how do you think this could be applied to the glutes? The only things I can think of are something like an elevated hip thrust with the feet on a box and the back against a bench or another box so that the glutes never touch the ground.

    Side note: Do you think incorporating a stretch day into NE will be the next step if the stretching experiments prove successful?

  • Hey bro how many times a week do you do rack pulls and deadlifts and t-bar rows thanks!!! Your amazing your knowledge is amazing thank you

  • In before alex starts only doing weighted strech full body movements then starts a weighted yoga stretching cult where he streches his beard. WHATEVER IT TAKES GODDAMIT

  • Hi Alex! awesome video as always. I´m curious about your thoughts on isometric training. Maybe you´ve seen Ross Enamait´s video on his isometric training device (here´s the video: https://www.youtube.com/watch?v=Y9G0B4Fy1j0). Do you think this would work for traps? I would equate this to a heavy a** rack pull of some sort. Anyway, just some food for thought. Cheers from Argentina!

  • So would deficit deadlifts be a movement that would stretch and work the spinal erectors and hamstrings? What about for quads? Ass to grass squats? I already do those, no wonder I have massive quads yet I can’t squat 405. Do you think that progressive overload with squats to parallel instead of ass to grass would build more strength in ass to grass squatting? What would be a good exercise for stretching lateral deltoids, hand stand push ups maybe?

  • Actually when you said about big weight benchers, the truth is their arms might be small because of small long head that is not activated during bench press.

  • I cant follow program can i still gain muscle if i do different exercise every week for chest bench on week other week push up other week chest fly same on other body part. If i fatigue muscle

  • Hey Alex, this topic is also very familiar to Ido Portal. He utilizes weighted stretching, or as he calls it, loaded progressive stretching (LPS) very often with his students. He spoke about it extensively at one of his seminars, because it produces astonishing results in flexibility improvements, which go hand in hand with strength at end ROMs and it is also important for injury prevention. I am therefore very happy to see you also delving a bit into this topic. Keep up the good work!

  • What about heavy dips, going into bottom position, holding it?

    I have some dank soreness on my back and triceps, chest after dips. not really shoulder pain.
    Maybe too stressfull on rotators tho idk, im just a noob.

    Anyways, should i introduce olympic lifts into my routine or as an accessory? I think they would help make my body more athlethic and well rounded.

  • Alex, would you recommend a skinny fat person to eat in a surplus or maintenance to lose the skinny fat physique. A skinny fat person shouldnt cut right? As the skinny fat physique is caused by a lack of muscle

  • I’ve seen that by doing preacher curls I have gained some size in my biceps because I never use to do them and I didn’t see much development but now that I use them a lot in my current sessions I’ve seen a increase is size

  • what did you say in the end? it was effective in bird studies? i didnt quite get it well i think. or, i hope! btw, hanging by your arms like that si superb for your gripstrength, too, which is super important for working out in general. maybe you could do a vid on increasing forearm size and strength

  • I think it’s Bpaks second MI40 program that has a huge focus on weighted stretches. Haven’t tried it though so can’t tell you if it’s any good

  • how do I train lowerback and abs? because im running the novice program and got a little bit lower back pain when doing deadlifts and pendlay rows. should i do weighted plank and weighted back plank?

  • Weighted negative pullups, then stretch the fuck out of your lats after reaching “eccentric failure”(if you will) or check out Eric Bugenhagen’s ‘upper back finisher’ video

  • Christian, thank you so much for such invaluable informations. I’ve been using these techniques for quite a time now but you verbalize everything so clearly that now I’ll even be more capable explaining to my clients the logic behind all this. Keep on the great work.

  • I recall a video you did a few months ago discussing stretching a muscle at the end of a workout with a pump could be good. Like holding a relatively heavy dumbbell on an incline bicep curl to give the bicep a good stretch could be beneficial. But here it sounds like you’re saying its not. Could you explain the difference between this video and the other one?

  • I broke my right wrist in the 8th grade even though umm right handed that arm has lagged behind my left ever since. Started doing more chin ups and l always ignore my right side in the mirror. Looked today and it’s almost fully caught up with my left now

  • if we do an isometric stretch for 30 seconds or more, will it not relax the muscle by spindle activity? i read some comments where people say they do 1-minute stretch after a set

  • Dude am i right In thinking this method is a variation of an isometric? My understanding goes like this: you hold a stretched position of an exercise under load, i.e. with dumbbells, barbells, or even my own bodyweight with exercises such as dips. Then you simply lower the weight until you reach a position where the target muscles are stretched, when i reach that position, I would hold it so hard it becomes an isometric contraction. That’s my way of simplifying this method.

  • Apparently there was a study a few months ago, where they only stretched one calf on a leg press and it grew significantly more than the other

  • Weighted stretching definitely works for strenght and flexibility. I found out that flexibility is mainly about stenght in the end of the ROM.

  • Loving the idea of experimenting with this stuff. I’m about 80% confident you could be on to a game changing concept. We’ll soon see

  • Been watching you for years, matt, mohammed, you going to iron mikes gym etc. Glad you still doing vids. Hope you’re all good my brother

  • Deonta (dog crap training) went over this decades ago.. especially the bird study that’s why he added weighted stretches in the program

  • Hey Migan quick question!
    With HSP training would it be better to put pump and stretch together in one session making it only 2 FBW sessions in a week or just seperate S and P to up the frequency to 3x a week? Pretty stuck on this, ive trained for 3 years now thank you:)

  • I’m really interested in the weighted stretching for the lats. Probably my most lagging body part. If that gives half the results that rack pulls have given me I would be pumped as hell.

  • How would one go about doing stretch overload? weighted dead hangs, for lats, but how would I go about doing stretch overload, for other muscle groups?

  • Tried it today for calves did a 5 second stretch at the end of each set on the standing calve machine today. Concentrated on the stretch with full range of motion at each rep also. The burn was amazing! We’ll see how it goes, fingers crossed.

  • Personal anecdote. There was a time I moved from super slow (5/5 cadence) to a more moderate (4/1 cadence) with the latter, I found I built more muscle.

    Two things I found surprising was, with a minimal workload, eating around maintenance, both were incredible for fat loss. Could not personally gain fat doing slow negatives.

    Second surprising benefit was after doing only lifting for months, I joined a friend for a CrossFit style circuit, which he had been doing frequently. Endurance and recovery throughout the session was off the chain for having not done any “conditioning” work.

  • Great video but is hyperplasia proven to be possible in humans? I thought there was still a debate about if it can even occur in humans, anyway thanks for your content

  • Hey man this is awesome is this why they say go full stretch on calf raises.

    Also great vid usual!!!!!!!!!

    Would it be possible or you to do a leg/lower leg bioneer vid in the future because may sound on but I love training legs but struggling to see growth in the lower legged area,maybe cuz I only weigh 75kg and work out at home, also only doing single legged calf raise exercises maybe limiting factors, not to sure. But would love your Advice cuz I would love I have big legs as they look awesome haha

  • Yep, ever since like 2000 when I was 14, I read Arnold Shwartzennegar’s Bodybuilding Book on paperback, it was and is the best book on bodybuilding, so detailed.
    He even taught me to do slow negatives (eccentrics) about 4 second negative, 1 to 2 sec positive is good. Each set should last atleast 40 seconds, 45 to 60 seconds is good to go.

    You also learn complete control with the weight you train with, that is key, which is what recruits satellite cells/more fibers, and stimulates more myofibril production making you feel more solid and stronger.

  • Are isometrics basically weighted stretches that you can do? Couldnt they be used in place of eccentrics? Also have you heard of this recent study that showed higher volume = more ribosome biogenesis? https://physoc.onlinelibrary.wiley.com/doi/abs/10.1113/JP278455

  • For nucleus overload training should you take day offs? How many recovery days do you typically prescribe? Or do you just have to grind it out through soreness and everything everyday? Also i wanted to hear your thoughts on this guy who gained 35lbs in 6 weeks with a training protocol that just screams NO training. https://www.muscleandstrength.com/articles/gain-35lbs-in-6-weeks-naturally. Only difference i see is that hes eating way more and actually gaining mass during the training. Should you eat more during NO?

  • Let’s say I do nucleus overload for shoulders. After 30 days, I should take 1-2 weeks off for that muscle group and then resume regular training. The thing is, the delts are somewhat recruited in pretty much all chest and back exercises. Is it ok to continue training the rest of my upper body in that 1-2 week time period?

  • So if I were to do extremely slow push-ups for very high volume every day, I would get even more benefits, or would it just be too much to recover from? Perhaps if I’m doing 100 a day, I can do 30 of those with 5 second eccentrics. Awesome videos as always, you are a great person and teacher

  • I believe that it is the key! recently I’ve been loading up heavy weight on a row machine, and letting my lats stretch as much as possible and pausing in that position and then doing an explosive rep, and my lats have developed like never before.

  • I do FBW, every other day, 4 sets per body part, typically around 12 slow reps, focus on eccentric, 40sec time under tension minimum, every couple weeks when I feel I can go over 12 reps I increase the wight. Does it count is nucleus overload (training each muscle 3-4x a week)? Does it count as HST?

  • Hey man whats your thought on doing nucleus overload back to back on the same muscle? As in doing chest nucleus overload, taking a week off and then doing chest nucleus overload again. Do you this may be done with really lacking muscle groups? Thanks man ����

  • Add that CALF STUDY by Carey Simspon that she did in college.

    Guy just trained one calf in the stretched position, on the leg press machine. She kept increasing the weight. The guys calf grew an inch bigger. She got a Grant for her work, if I remember correctly.

  • Farmers walk and trie,s overhead extensions are my best exercises for waighted strech for muscle to growth i have tried them for 2 years,,,,this thing is real

  • I remember I walked around my block holding some light dumbbells & it burned super bad on my shoulders & traps so the stretch part of exercises or just even holding a weight does way more than people think. It burned so bad that I had to keep putting the weight down but my shoulders don’t even burn like that doing shoulder press or upright rows.

  • About the chest flys: Athlean X made a video about improving the flys and made it safer (it’s basically chest flys on the floor):


  • The comparison with the birds is pointless because it’s not exactly streching. It’s like if you wear weight on your ankles. It’s only streching in one phase of the walking/running.

  • If this was true than martial artists who lift weights would be demonstrably larger than non-martial artists who lift, and that’s just not the case. Unless, of course, there is something else that martial artists do that counteract the benefits of the stretching….unlikely but possible.

  • can you make before after heavy stretching training on the triceps you know if hyprtplasia works if tendon number ijncreased which means a rounder elbow

  • The problem is, in the original 300% animal study they stretched the birds for DAYS at a time, no rest. Meaning 24 hours. It would be extremely inconvenient to have hold the dumbbell fly position for 3 days and inconsiderate to hog the bench for that long!

  • loving your videos. migan at team 3d alpha. talks alot about the benefits of weighted stretching and studies on it. he’s got some really good videos on studies done and his own experiences. keep up the great work

  • i might have been doing this on squats. always when im done i just put a plate and a quarter on the bar and sit down here stretching the muscles for half a minute