NEW MUSCLE SCIENCE

If you’re struggling to pump up your physique in the weights room, reviving an old bodybuilders’ trick could help you reach your fully inflated potential

Why a bit of stretching can expand your muscle growth by 300%. No yoga required

We’re not often advocates of Bro Science, but sometimes the weights-bench worshippers stumble upon something, well, spectacular. Research published in the Journal of Applied Physiology found intense stretching after working a muscle group has the potential to increase its mass by 318% in 28 days. Arnie employed the protocol en route to Mr Olympia, and it will prove equally effective on your own journey to a better body.

For supersized success you need to lengthen your fascia, a fibrous sheath surrounding your muscles. As well as protecting your proteinous fibres, the fascia also restricts them. Stretching unlocks those shackles and creates more room for your muscles to expand.

Reach for a heavy weight and use it to stretch out after you’ve exhausted a muscle group. For example, after working your chest, lie back on a bench and slowly lower the dumbbells to a position that maximally stretches out your pectorals. Hold for 60 seconds, blocking out the pain, and the fascia will elongate. The same principle applies to seated DB curls for bigger biceps, DB pullovers to lengthen your lats or goblet squats to garner maximum growth from legs day.

Whether you’re aspiring to follow in Arnie’s footsteps or a lapsed gym-goer looking to regain your size stat, this is certainly big news.