If you want to gain muscle mass fast, you need to find some way to include the 11 exercises in this video in your routines. The key to building muscle is to use muscle growth training techniques that push you to your limits and unlock the stimulus to create overload. The stretch reflex is one of those built-in muscle functions that produces a stronger contraction when immediately preceded by a stretch. This can occur even more so if the antagonistic muscle contracts before the onset of the contraction. That said, knowing that this phenomenon exists is one thing, applying it to your own training is something you need to do if you want to see gains faster. Here's how to do it for the full range of muscles in your body. For triceps the best option is to use the lying triceps extension. This can be done with either a regular bar or a Z-bar. The key is that this will stretch the triceps fully because it not only flexes the elbow, but it also brings the arm past the head which puts the long head into greater elongation. Unlike the pulldown which only focuses on stretching the medial and lateral heads by flexing the elbow, the lying stretch is flawless. The way to train with the stretch reflex is to be aware of its existence and more aggressively attack the bottom of each rep to ensure the stretch is applied. This is only possible when you perform reps with a full range of motion once again reinforcing how beneficial the practice of performing the lifts at least in some part with a full range of motion can be. A more advanced way to do this is if you lift the weight only 1/4 of the way and hold for a second. Lower the weight from here and immediately reverse the movement. For the biceps, the incline curl is the exercise of choice. However, it is important here again not to shorten the range of motion of the lift. Bring your elbows behind your body and make sure to contract your triceps to get that release in your biceps. Contract hard with each rep. The 1/4 rep method applies here as well. For the back we have 3 options. the reverse grip row, the seated row, and the Meadow's row. The key to all of these exercises is that the stretch reflex in the lats is better versus other back exercises. The ability to bring the arm in front of the body puts a better stretch on the lat muscles and activates the stretch reflex for a more powerful contraction with each rep. For the chest, the fly is not an exercise I prefer. In fact, it puts the shoulder in a very vulnerable position when performing it. Instead you can do the 3D crossover. This gives you the benefit of the stretch in the chest without putting the shoulders at risk. Bring your arm behind you and rotate your sternum as much as possible to increase the stretch in the chest with each rep. The dumbbell bench press is also a good option. Dumbbells allow you to go slightly deeper with each rep. Make sure you remember to use the ultimate chest tip and depress your shoulders before doing the rep. This puts the chest in a more dominant position and is able to contribute more force to each rep performed. The legs can be trained effectively with either the squat or the Romanian deadlift. However, the squat does not effectively apply the stretch reflex to the quads. Instead, it works the glutes more. At the bottom of each squat, the quads, while elongated at the knee, do not elongate at the hips. However, the glutes are greatly elongated due to the extreme flexion at the hip that comes from doing a downward parallel squat. If you want more details on how to apply these techniques step by step, visit athleanx.com and get the program that best suits your goals. Back yourself up with science and build lean, athletic muscle fast. For more videos on the worst mistakes that slow or prevent muscle growth and the best tips for building muscle fast, be sure to subscribe to our YouTube channel via the link below and turn on notifications so you never miss a new video when it’s posted. Step-by-step workout and meal plans – http://athleanx.com/x/my-workouts Subscribe to this channel here – /athleanxespañol