Are you stopping your cable flies halfway? Well, brace yourself, because according to bodybuilding and fitness expert Dr. Mike Israetel, you might want to rethink that strategy, unless you’ve got two messed-up shoulders!
In the snippet of his interview with Chris Williamson, Dr. Israetel sheds light on deep stretches and their undeniable impact on chest development. He articulated that if you’re at the gym performing your cable flies, you should go ultra-deep for a super big stretch. Why? Let’s find out.
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Deep stretches can help achieve 5% to 10% more muscle growth: Israetel
The exercise scientist emphasizes, “If I see you do cable flies and you’re stopping here, I’m going to talk to you, and I better hope you have 2 f*ck*d up shoulders because if they’re totally healthy, I’m going to say go ultra-deep for that super big stretch.” Harsh, right? But there’s a method to the madness. According to him, studies suggest that opting for the deep stretch can result in 5 to 10% more muscle growth. That’s a game-changer for anyone serious about maximizing their gains.
Dr. Mike stresses that during the deep stretch zone, where your muscles reach the full extent of their range, something magical happens. He admits we don’t have the exact science behind why this stimulates muscle growth, but what we do have are some compelling studies. These trials pit one group going deep against another stopping short, and the results are mind-blowing.
Take the quad percepts, for instance. Load and volume are identical between groups with the only difference being that one goes deep, the other doesn’t. The same goes for those split tests, where one leg experiences the bottom third of extension, and the other the top third. It’s like a muscle growth showdown, and the deep stretch consistently comes out on top.Sure, you could stick to top-end partials or benching with a limited range, but why settle for good when you can strive for greatness?
Earlier, Israetel had revealed another tip to fitness enthusiasts. He talked about how one doesn’t always need to go the intense route, if one has to build muscle.
How can one achieve massive muscles with minimal workouts?
In one of his YouTube videos, Dr. Israetel explained how intense workouts can backfire, using a relatable scenario. He explained that someone feeling weak after waking up was normal, but struggling to lift light objects after tough workouts signals “junk volume.” Essentially, this was just exercising hard without seeing gains.
According to Israetel, in such a situation, even if you manage to hit the gym, progress stalls. He advises against pushing through, as it leads to burnout. The key, he explains, is balancing intensity with rest. This could mean easing up, changing routines, or taking breaks when needed. By finding this balance, you’ll avoid hitting a plateau and keep making progress.
So, the next time you aim to build your chest and achieve serious gains in your overall physique, remember the advice Dr. Israetel has provided for both.
Written by
Edited by
Abhishek Manikandan