POSITIONED TO EXCEL

by Jim Cordova

Fitness professionals commonly recommend making frequent changes in exercise

selection for each muscle group. Even bodybuilders like myself that believe there are a
certain set of exercises that are most effective for each bodypart will frequently add a
twist to them from workout to workout. In either case, it is important to note that
every exercise and variation is unique to the others in that it involves changes to
bodily position, with the purpose of creating a unique shock factor by transferring the
stress in the fiber makeup of a muscle. And if we explore exactly how and why this
works, it should increase your capacity to position your body for greater development.

For many of you, there was a period of time throughout your fitness endeavors where
you became accustomed to using the same exercises on a consistent basis. Then one
day you decided to alter one of your favorite movements or even made use of a new
exercise altogether for a particular muscle. The next day that muscle was much sorer
than usual, the severity the tenderness being reminiscent of that experienced upon
taking some time off of training. And in one sense, that isn’t too far off from what has
actually taken place as a result of incorporating a different positioning tactic.

Many of you already realize that a muscle will contract as a single unit under stress.
However, the strength of the contraction will not be uniform across all of the fibers in
the belly. If you have a basic understanding of the fan-like fiber distribution of the
lower pectoral, you can feel the strength of the contraction vary by bringing the upper
arm to different locations across the midline of the body. To experiment, flex your
chest by bringing your arm down across the body as you would during a decline and
feel around the belly with your other hand. Next, bring your upper arm up and across
the midline to contract the upper region of the lower pectoral, which fans upward
similar to the clavicular portion (i.e. upper chest) of the pectoral major. You will note
that the lower region of the lower pectoral will feel more tense than the upper, and
vice-versa.

Maximum stimulation in a muscle occurs when it works directly against the

downward force of gravity. A resistance training movement is simply a configuration
of bodily positioning and equipment components, formed to optimally place the target
muscle under this force so that it receives the bulk of the stress. The fact that a muscle
becomes resistant to one particular exercise suggests that it adapts to the distinctive
pattern of contraction and stimulation relative to it. That same muscle will respond to
another exercise or variation because it contracts and is stimulated with a different
pattern. Looking at this another way, each exercise variation and movement technique
will cause a region of fiber within a single muscle to contract harder, break down to a
greater degree, and become more resistant than other areas. The reason that same
muscle will respond to a different exercise is because the change in position dynamics
transfers these characteristics to a different area. For the sake of analogy, every
exercise can be viewed as a unique tool, with individualistic goals dictating the
selection.

In simpler terms, the basis for interchanging exercises or style of execution is mainly
founded off of the fact that the body is adaptive. More specifically, muscular
development tends to stagnate with the constant usage of the same group of exercises
and/or movement techniques. This is true even with the manipulation of rep range,
cadence, and through the adoption of shock strategies such as drop sets and supersets.
Exercise variation is therefore an effective counter-strategy because each movement
will form a unique stress factor within the belly of a muscle. This concept is also the
rationale behind the integration of multiple exercises for a single muscle in a
conventional routine, as this ensures a thorough working of the entire region of fiber.

On a practical level, strategic positioning primarily refers to making frequent and

systematic adjustments to grip and stance, movement pathways, equipment settings,
and related components to put the target fibers in position to receive the bulk of the
stress. Simply put, you can incorporate a variety of exercises that target a single region
and alternate between them from one workout to the next. Additionally, you can
change the positioning variables of a single exercise. This causes the fibers to respond
to a much greater degree since a muscle perceives each variation as something new.
Making sound changes on a consistent basis will keep the body guessing and
progressing at a much faster pace since the fibers in a muscle will never have a chance
to become accustomed to a given movement. In my experience, the capacity for the
utilization of positioning variations is much greater than many people realize, even
affording you the opportunity to target and enhance specialized areas of fiber in a
single muscle.

While you can’t change the genetic structure of a muscle in terms of insertion points,
belly length, and fiber density, you can use strategic positioning to modify its
appearance, and quite dramatically over time. To better understand the extent of
which slight position adjustments can shift emphasis, it would be helpful to view
every individual muscle, and even the entire musculature of the human body, as a
composite of fiber-like strands of clay. Each has the potential to be molded. It is simply
a matter of adjusting the body so that the target fibers work hardest against gravity,
while keeping in mind that minor variations can make a big difference.

To illustrate, I will use the lower region of the chest major. Though it is a single
muscle, the function of the lower pectoral is highly versatile and an ideal candidate for
various positioning strategies. When working it, you will find that shifting an angle
position, even slightly, will have a considerable effect on fiber emphasis within a
single region. For example, when pressing to build the lower pectoral region, you will
place a specialized emphasis on a group of fibers when using a flat bench that differ
from those that will be stressed when pressing at a decline angle just 10 degrees below
that. This is peculiar given that the entire lower pectoral contracts when using either of
these two angles! Yet, each angle will cause a different “slither” of muscle fiber, so to
speak, to undergo a stronger contraction, meaning that it is breaking down to a greater
degree than other areas of the lower pectoral. This will be made most evident upon
experiencing the localized pump and soreness that each angle delivers.

As previously implied, I believe there are movements that need to be incorporated

during every workout for a given bodypart. Within this realm of key movements,
there are certain mass building exercises that necessitate the usage of a given stance or
grip width to activate the majority of fiber within a muscle. For example, performing
barbell curls, particularly with a shoulder-width grip, is arguably the greatest
developer for the biceps. Despite the requirement of a shoulder-width vicinity, slight
adjustments can be made to turn this particular exercise into many to acquire greater
development over time. Taking a slightly wider or narrower grip will transfer the
stress in the fiber makeup of the biceps. The same will be true when curling at
shoulder width using an EZ-bar, performing a cable curl, or curling with a pair of
dumbbells while switching up the position of the arms to alter the tension factor.
Positioning tactics can be most effective by abiding by some form of basic model every
time you work a bodypart. This will allow you to create an orderly system to track the
positioning variations used during each workout for a given bodypart. For example, I
use a model to track sections of the latissimus dorsi muscle (lats) as I work the fibers
from top to bottom to ensure thorough stimulation. I pull to the front of the chin to
stimulate the upper region of fiber during every back workout. Even so, the exercises
within that framework will change. When I work my upper lats during a given
workout, I might I choose a lat pulldown with a neutral grip, a pulldown with a
supinated grip, a traditional pull up with either a neutral or pronated grip, or a
HAMMER STRENGTH overhead lat pull. Though each exercise is similar in that I sit
upright and pull below the chin to work the upper lat region, the differences in grip
width, wrist, and resistance variation from workout to workout creates a unique
contraction with each version. As a result, the muscle is shocked to a greater degree
than it would if I merely used the same exercise and positioning practice every time.

Because of the outstanding versatility of the human body with respect to the countless
muscle fibers within it, positioning has as great a capability to be manipulated as other
factors such as rep range and cadence. Even so, it is easy to get carried away and the
most obvious sign that you are doing so is if a movement feels awkward or painful.
Though quite a few unique and very effective movements can be formed, for the most
part, the majority of positioning strategies are structured around the essential basics.
At the same time I don’t want to restrict your thinking, as you can create an extensive
selection of effective variations from which to choose, even within the ensemble of
fundamental exercises.

The strategic implementation of positioning is a very comprehensive and multifaceted

topic. For this reason, I attempt to explain it from multiple standpoints with respect to
each bodypart in the training section of this website. I speak of positioning in terms of
the broad array of variables to consider, with regard to muscular anatomy and
movement pathways, incorporating positioning strategies within an optimal range-of-
motion, counter-productive variations, and the formation of new movements that will
significantly enhance your potential. If you seek to learn more about how you can use
positioning tactics to your advantage, I encourage you to read the articles. You will
find that they will provide you with enough detail to give you the general idea, while
taking both your training and physique to the next level!

by Jim Cordova

Can you change the shape of a muscle? This has been debated within the
bodybuilding realm since the conceptualization of the sport. And just as the sport has
evolved over the years, so has the obscurity and speculation as to what changing the
shape of a muscle actually entails. This doesn’t come as a surprise given that the level
of fitness knowledge among those peering into the notion varies quite remarkably
across the bodybuilding realm. Even so, the extent of which it can be accomplished, if
at all, will become much more apparent simply upon clarification as to how one
defines it.
The majority of you reading this are already aware that you cannot modify a muscle
beyond the limitations that the attachment points will allow for. Without some sort of
implant or other surgical modification, you cannot build the “lower biceps” to fill in
the gap, lengthen the upper calves by stretching, or do anything to change the shape of
a muscle belly in this way. Likewise, the fiber density of each muscle (including the
proportion of slow and fast twitch fiber types) is what dictates the degree of
hypertrophy that one is able to attain in every bodypart. Though difficult to accept, the
sad truth is that the fiber composition of each muscle was predetermined before you
were born and, presently, most scientific evidence suggests that there is no way to
change this.

These two factors equate to the basic structure and growth potential of every muscle
on your body and a sound understanding of changing muscle shape will acknowledge
the fact that everyone is limited to working with the cards they have been dealt in this
regard. Therefore, if your definition of the concept involves overcoming these genetic
limitations, I can state with certainty that your efforts will result in futility. But don’t
get down on yourself just yet! I promise that this article ends on a high note!

Before we get into the good stuff, we need to delve a bit more as to why solving the
enigma of muscular alteration presents us with such a challenge. You see, even when a
muscle appears to have transformed within the genetic framework spoken of thus far,
conflicting views arise as to whether it has actually changed shape. For example, if one
were to flex their arm and make a mold of it before the pursuit of bodybuilding, and
every few years up through the advanced level, there will be obvious changes to the
musculature of the arm on each occasion. If the arm was initially flat and under-
developed, but years later the biceps rise up and the triceps billow down, these
attributes reveal a non-uniform hypertrophy. In the strictest sense, how could anyone
interpret the alteration in their dimension and form as anything less than a progressive
change in muscle shape?

Conversely, some would argue that the biceps, triceps, and underlying muscles have
simply become a larger version of what was there before he or she ever picked up
their first weight. The fiber dispersion varies throughout a muscle belly from
origination to insertion, inevitably leading to an irregular growth pattern. So, if the
biceps had a moderate peak to begin with and now it is noticeably higher, that is
merely a result of enlarging the outer head (and/or the brachialis, which will push the
biceps up) and the same goes for the long head of the triceps. A simple glance at the
before and after pictures of these muscles will reveal that they are the exact same
shape on each occasion, just larger!

Basically, you have two groups of observers viewing the change in size and overall
appearance of the same muscles, but forming opposing conclusions. What you have to
ask yourself is how you view the matter. Upon reflection, it should become apparent
to you that both sides present sound arguments. The disagreement arises simply as a
result of the terminology used to describe what has occurred. For this reason, I find it
wise to revise the idea that you can change the shape of your muscles since its
implication is too vague. It might be better to view it in terms of changing the
appearance of a muscle, or even muscular accentuation.
I must make it clear to you that your muscles will always have the same basic shape.
However, I am certain that you can take what you have and, in a literal sense, make it
look different. Some muscles have the capacity to be manipulated more than others,
but even at the advanced level of bodybuilding it is possible to make such incredible
progress that it speaks of nothing less than the attainment of muscular modification! In
this article, I will discuss three effective approaches that you can use to alter the
appearance of a muscle.

The first method involves creating the illusion of enhanced size and aesthetics of a
muscle by stimulating those that lie underneath it. Examples include increasing the
height and girth of the biceps through hypertrophy of the underlying brachialis
muscle, building the pectoral minor to increase overall chest thickness, developing the
soleus to enhance the bulge of the gastrocnemius, and creating a more pronounced
look in the upper quads by building the vastus intermedius, thereby pushing out the
rectus femoris. In time, the change in both the dimensions and appearance of the
overlying muscles can be quite remarkable with consistent application of this strategy!

If you seek to maximize your potential as a physique competitor, you should know
that every muscle is composed of fast and slow twitch fiber types, which are dispersed
irregularly throughout the belly. While you cannot isolate one type over the other,
numerous studies reveal that both training style and intensity level can dictate their
degree of recruitment. Both types are capable of growing (though fast twitch fibers are
more prone for such), and if one were to consistently implement a training style to
influence their activation pattern, the end result would be a non-uniform hypertrophy.
Over time, the results of strategically training in correlation with this notion would
lead to a perceptible change in the appearance of a muscle belly. While this might
seem far-fetched to some, given that most muscles are comprised of equal amounts of
fast and slow twitch fibers, a bodybuilder seeking maximum hypertrophy will require
that he or she probe into training methods that target individualistic fiber types
anyway!

It has now come time to delve into the most effective method to create the illusion of
muscular modification, which is by way of the hotly debated concept of fiber-specific
training. Basically, this refers to being able to place more emphasis on a muscle within
a group or an area of fiber within a single muscle, which, of course, hints toward the
prospect of changing its shape. Here you have two obscure concepts in a sport where
many athletes have both contradictory definitions and a limited understanding of
each. The result produces a great deal of miscommunication, and of the sort that I find
most responsible for rattling the hopes of many ambitious physique competitors.

Oftentimes, a young aspiring bodybuilder asks a veteran of the iron game how he can
build up his “inner chest.” He explains that he can bench a respectable amount of
weight and has been doing so for years. Nonetheless, he is losing hope because his
front delts and outer pec region seem to grow, but the inner region isn’t up to par. In
many cases, the veteran will shoot this notion down, stating that you cannot apply
extra tension to a given region of fiber within a single muscle and that all of the fibers
in the pectoral region fire and break down equally. The young man walks away
believing that he is relegated to building a larger version of what he has, which
appears almost as if he is carrying a half-pipe fit for Tony Hawk on his sternum!

Likewise, it might be that you have worked your triceps to death and cannot get them
to billow down, or maybe your side delts or outer quads will not flare out despite
endless hours of training. The relevance of these particular scenarios is that this is
what many have in mind when they wonder if they are able to achieve what they
would define as “changing the shape” of a muscle. What you really seek to pull from
this article is whether you can improve these problem areas, better stimulate those
fibers to grow, and enhance the appearance of a specialized area, or are you doomed
to this level of development forever. Well, I have good news for you: there is
outstanding potential to advance toward the aforementioned goals and enhance your
physique through region-specific development!

Anyone can place themselves in position to reap the rewards of progressive muscular
accentuation – literally! To do so, the first thing you need to understand is that a
muscle responds to the stress load. This means that the body will recruit fibers that
have a mechanical advantage relative to line of tension in a given position. In other
words, you can position the body against gravity (or the path of resistance) to place
extra stress on a target region of fiber and cause specialized hypertrophy. I am a
realist, so I will tell you that cannot totally isolate a specific muscle within a group.
The specialized focus, stimulation, and growth potential of a particular region will be
limited, with notable enhancements taking years in some cases. Moreover, there will
be a great capacity for fiber manipulation in some muscles and not so much in others.
Nevertheless, I will state that considerable region-specific improvements can be
achieved, even among advanced-level bodybuilders!
It is important to realize that the development potential afforded to you through
positioning tactics will be diminished without at least a basic knowledge of muscular
anatomy, specifically as it relates to the fiber direction of a given muscle. Such
knowledge will expand your understanding of muscular function, aiding in your
ability to establish accurate movement pathways. In turn, this allows you to position
the body to appropriately match the movement pathway with the line of tension so
that the target region takes the brunt of the stress when performing an exercise. Once
you grasp these concepts, you will boost your potential to thoroughly break down
each muscle to attain complete development and apply extra emphasis to a particular
region.

Essentially, your gym is a toolbox with every tool imaginable at your fingertips. Like a
tool, each exercise, including the exact combination of principles and strategies within
that framework, is best suited for a specific purpose. As you increase your
understanding of the correlation between these elements and how they affect a muscle,
you can more precisely structure a plan according to your individualistic needs and
rapidly advance toward your goals. Maximizing your potential to mold your physique
in accordance with the bodybuilding or figure archetype is simply a matter of selecting
and utilizing the right tools for the job!

The pursuit of reaching your full potential as a physique competitor necessitates that
you make the most out of what you have. Due to genetic limitations, you might be
limited by less-than-ideal insertion points and muscular fiber density. Nevertheless, I
can promise you that, through implementation of the strategies discussed in this
article, you can turn those inferior bodyparts into praiseworthy assets! Ultimately,
with consistent application of an intelligently sound exercise approach, you can
accentuate the musculature of your physique, combine it with meticulously detailed
posing tactics, and create an on-stage illusion that speaks of nothing less than a
masterpiece!