A Technique for LONGER Muscle Fibres – To Access Untapped Athletic Potential!
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February 21, 2026
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"Harmony in Every Heartbeat
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Great video! I would like to point out though that the evidence of eccentric training causing sarcomerogenesis isn’t really convincing and still under debate. The data of passive stretching is more convincing.
Ecentric training? Training in a three piece suit, smoking a pipe and listening to Mozart?
I had a back issue that set in for 3 to 4 years straight. It was horrible: could not bend forward or sideways without pain and an overwhelming stretch sensation on the lower back, specifically the erector spinae muscles that govern flexion and extension. I remember how doing eccentric heel drops got rid of my calf pain and tightness (or shortness rather), so I thought why don't I do something like that for my back. I came up with this slightly strange exercise to eccentrically work these spinal muscles, an exercise I nicknamed the 'Hunch Over'.
It involves standing next to a horizontal bar or any kind of stair rail which is around hip height. You grab the rail, brace yourself with your feet and legs, and pull your torso down towards the rail. that's one rep. This has to be done with your spinal erectors trying to resist the downward rounding of the back.
It can also be done pulling yourself sideways too, thereby addressing some muscle length imbalances between one QL and the other, which evens things out nicely.
Right from the first time, I got some good relief from the pain and restriction which lasted for around a week. I was impressed: more ROM and less pain.
After that week passed, it started to get stiff again, so I made a simple program where I did the Hunch Over once a week, and the rest of the time was recovery. Over many weeks, the effect started mounting, and it was great!
I now have a good ability to move the spine freely in all directions, especially bending forwards, with little to no pain.
I have to warn you all though, that doing this specific exercise can cause quite a bit of soreness for up to 5 days, so don't overdo it. Also, and this is important: during the days after doing the Hunch Over, you should try to not round or bend your spine just yet, as the sarcomeres are gently but rapidly growing along the muscle fibres, so any stretching might disrupt the process. You can start rounding the back once the soreness has passed (on the 5th or 6th day). start maybe with the standard 3×10 or 3×15 reps for the first 3 weeks to allow for adaptation, and you'll be fine.
gave me a pretty big epiphany regarding my bicep weakness and phone usage.
Hey I’m liking this video so far but you said that you can’t increase muscle fiber number and I don’t think this is true. I found a few studies about how weightlifting caused muscle fibers to split and each half to form a new fiber. The process is called muscle fiber hyperplasia I think you should look into it
I very much enjoy checking out these videos and getting validated about things I've been doing and finding out why they've been working. This is rad! Thank you for sharing your wealth of knowledge! Its really helped quite a bit.
Are eccentrics better than quasi isometrics tho?
Mm, Good information!
Do 8 Brocades and Yin Jin Jing everyday
Great information! It makes me want to incorporate eccentric work into my workouts
As far as back and shoulders go, how best to apply this to posture rehab?
Try to do wider(widest you can) leg raises on a bar. You can do them at a 90 degree too. Never felt my shoulder tendons like it before.
Sir, if the goal is explosive power and athleticism, should we train in this manner? Or go fast and explosive like plyometrics? I mean, does improving mobility or "lengthening the muscle fibers" improves explosive power and athleticism???
Great video! I have an idea for a future video. How about a video on the best way to warm-up/ prepare your body for optimal training and performance. Thank you
My goal is to get strong enough, that I can throw a car into the Sun.
How do I reach this level?
Really good job here. Quality information and delivery.
Great timing as I’m just out of an elbow cast following a full dislocation and reconstruction surgery. Luckily only for a couple weeks but the functional shortening and weakening is real!
"Stretch Armstrong" making a comeback!!!
I've always favored this dynamic of doing the concentric portion more explosive and the excetrinc very controlled, as it seemed to be the best bang for your buck kind of dynamic, but I was doing them a little slower to strengthen the tendons and help creat more muscle damage, nice to see some aditional advantages.
Thanks!
I recently had a Rolfing session, which gave me quite some shoulder mobility back. Super interesting stuff.
Adam makes the best fitness and health content on youtube, thank you for always dropping such gems. keep it up!
What do you think about rope training?
As usual your knowledge helps a lot.
I like to do this with side split stretches.
Thanks a lot!
I really like that T-shirt at 1:55, what brand is it?
Eccentric training was one of the cornerstones of the Nautilus Program by Arthur Jones.
Love the content and this is a really interesting concept. Great nod to KneesOverToes and the idea of strength at length. PS – are you teasing unreleased models for Vivo?!
Dude, you look like you were a jockey racing horses, then gave that up, built muscle and endurance and started racing horses (and winning against them) if you know what I mean lol hahaha
I've been wanting to say that to you ever since the first video, but all of the videos were old so thgt you wouldnt see the comment. Hope you read this one, and thanks for all the videos! So inspiring 🙂
I'm wondering, if you can do a video about training like fencer or HEMA-ist, maybe something like "train like medieval knight". Just a thought – you mentioned fencers in this video.
So… Youtube's most popular bodybuilding news channel should consider a name change to… Nick's LENGTH and Power?
You should try sledgehammer push ups. Theyre harder than one arm because of instability.
Hey, i think i noticed C# code on the monitor!