Q: You have cable crossovers, cable flyes, or pec deck flyes listed as contracted-position exercises for chest in 3D Muscle BuildingI train in a home gym without a cable set up. What should I do for pec contraction?

A: Contracted-position exercises are usually isolation exercises that keep the target muscle under tension throughout the set. In other words, there is no bone-support at lockout so the target muscle gets no rest till the end of the set...

Jonathan Lawson cable flyes/contraction - Pec Contraction Without Machines or Cables

Good examples of single-joint contracted-position exercises are concentration curls for biceps, pushdowns for triceps, leg extensions for quads, and stiff-arm pulldowns for lats.

Jonathan Lawson stiff-arm pulldowns - Pec Contraction Without Machines or Cables

The home-gym contracted-position solution for chest is dumbbell flyes, going all the way to the top and driving them together to squeeze the pecs for a count. That squeeze is crucial to get a good pec contraction and will help produce an occlusion, or blood-flow-blocking, effect, which is one of the size-building properties of contracted-position exercises in Positions-of-Flexion mass training...

Because dumbbell flyes also train the pecs' stretch position, we suggest you train only the bottom two-thirds of the movement.

Jonathan Lawson dumbbell flyes stretch position - Pec Contraction Without Machines or Cables

So do a minimum of 2 sets of flyes—one partial-range set to emphasize stretch and a full-range set with a top squeeze on each rep for an occlusion effect.

Till next time, train hard—and smart—for BIG results.

—Steve Holman and Jonathan Lawson


Yes, it is possible to simultaneously build muscle while losing fat…

The right form of intermittent fasting will help you gain more muscle while you burn fat...

That’s because it supercharges your anabolic environment, including testosterone and growth hormone production.

According to Dr. Michael Mosley, it results in “better metabolic adaptations, improved muscle-protein synthesis and a higher anabolic response to post-exercise feedings.” [J App Phys., Jan. 2011: 236-45]

Proper fasting will NOT have you burning muscle—just the opposite as your body fat decreases and your testosterone and growth hormone increase. [Webber, J., et al. (1994). Br J Nutr.]

Still on the fence? Our friend Shaun Hadsall used an approach similar to how The Rock does it, which is explained in the new 1-Day Hormone Reset protocol, developed specifically for the over-40 crowd (women use it too, as you’ll see). Check out his results at the link below…

--> Your anabolic hormone RESET to melt fat, build muscle, and slow aging

Copyright © 2018 Homebody Productions, All rights reserved.

unsubscribe from this list    update subscription preferences