The Science of Maxick’s Muscle Control
One of the books that started me down this path of improving my body without needing to go to the gym was John E Peterson’s, “Isometric Power Revolution” which can be found on Internet Archive.1 This book dove deep into physical culture and some of the dudes who were famous around that time. Because of this, the first half of the book was all history and science studies which for some might have been overwhelming. Based on reviews for the book on Amazon some people wanted the application upfront. I find the “Why?” more important. Why engage in such exercise over better-known forms of training?
In the book, he mentions a German guy by the name of Maxick who developed a system of training where the base of everything was the control of one’s muscles. Over a lifetime, your ability to activate the appropriate muscles while relaxing the unneeded muscles will become greatly improved. In another post I have touched on the length-Tension relationship and how an improper one can lead to injury. The opposite as Maxick discovered, which can become fine-tuned, will lead to greater strength as well as muscular development.
When I had first gotten into Maxick a few years ago I found it almost unbelievable how he could gain that type of body just off of a selective flexing/relaxation of his muscles. Keep in mind this was not all he did he and many of his students performed advanced bodyweight exercises with some weight lifting sprinkled on top to more accurately test their strength. From many of their old-school brochures2 and books, they would recommend you lift weights to test your strength. However, if you just do muscle control by itself it will help you to build a better physique.
Is This Real Or Fake?
I’m one for looking at a training system, testing its merits by looking at the results it has provided in the past, and then comes the personal application. I like looking at research studies where needed, but I don’t rely on them heavily because some can be contradictory and this is just when it comes to fitness. Not only do you have to be concerned about where the money is coming from but the bias of those running the experiment as well.
Or as Professor John Ioannidis wrote back in 2005,3
“Moreover, for many current scientific fields, claimed research findings may often be simply accurate measures of the prevailing bias.”
Therefore, it's a combination of anecdotes, either from yourself or folks in history, common sense, and solid scientific studies to bring up the rear. So what does the science say about flexing one’s muscles to make them bigger?
Science
To Flex or Rest: Does Adding No-Load Isometric Actions to the Inter-Set Rest Period in Resistance Training Enhance Muscular Adaptations?4
The first study looks at flexing one’s muscle in between sets of one’s resistance training that’s geared towards building muscle. The folks involved in this study would have had 2 minutes of rest in between sets. One group got to chill while the other would be flexing their muscles/ posing for 30 seconds and then relax for the remaining 90 seconds. The inspiration for this study came from something Arnold Schwarzenegger said…
Sorry, no not that. This…
“A basic physique is developed by training, but posing adds sharpness and quality” - Arnold Schwarzenegger
The results of this study was that flexing/ posing in between sets provided more favorable adaptions to muscle growth compared to those that didn’t.
The acute and chronic effects of "NO LOAD" resistance training5
Here, participants flexing their muscles as hard as they could while moving their limbs through the entire range of motion. Same with the above study they discovered that muscle growth can occur independent of an external load. Maxick would often write about using one’s mind as an apparatus. By apparatus, he means a tool for training. Instead of resistance bands, barbells, and dumbbells, you use your mind to dictate the amount of tension flowing through your muscles.
“But it seemed to me that the more I contracted, the tougher the muscles became, and improvement was checked. Yet, by the aid of a little kneading of the muscles, and by application of the knowledge which I was now gathering from the perusal of scientific works, which, among other things, taught me to use less effort in exercising, I found my development and strength increasing; and this without the regular use of weights or dumbbells.” - Maxick
Flexing your muscles through an entire range of motion reminded me on an old book I bought a few years back.
This book was primarily geared towards martial artists but the concept of strength through mental concentration/contraction was not as applicable to me just yet.
Neuromuscular adaptations following 12-week maximal voluntary co-contraction training6
The last tested folks with sets where they would flex and relax for similar durations back to back for 10 total repetitions and do five sets a day. So lets say you were doing your tricep. You would get your arm in position, flex for four seconds and then relax for four seconds and repeat this nine more times. This study proved to be a success as well.
The Maxalding System
“Energy and vitality are conserved to such an extent that the overplus not required is immediately shown in the development of healthy, pure muscular tissue.” - Monte Saldo
Although these studies and the Maxalding system have in common the approach of contracting for greater strength and muscle this is also where the similarities end. The differences that Maxalding holds I believe are what make it more effective and timely.
One
Maxlading, at the most calls, for two contractions per muscle and each contraction lasting a little over 10 seconds. Doing this, you’ll have a session lasting around 25 to 30 minutes depending on your level of control and properly engaging your specific muscles. Keep in mind this is every skeletal muscle in your body. With these studies, they mostly just focused on the major muscle groups and performed high repetitions which resulted in more time under tension.
Two
One's control of muscles will be applied to lift either of their bodyweight or weights. Flexing the appropriate muscles during a push-up meaning you are actively flexing the triceps, shoulders, and chest while actively relaxing the biceps will turn a simple movement into an arduous task.
Three
Maxalding calls upon the relaxation of unneeded muscle(s) during any contraction, or when lifting, any effort.
“And there it was that I learned that while one group of muscles is being employed, other muscles are involved which, by their resistance, hinder the free action of the first group. When I had grasped this fact, the idea came to me that, to allow each muscle to put forth to the utmost the energy therein contained, it was absolutely necessary that other muscles must not be allowed to interfere— in a word, they must, by the effort of will, be relaxed.” - Maxick
When you’re having a session this control allows for more blood flow to the targetted muscle and less to the bystanders. Maxick would say that this provided the muscle being contracted with, “The whole of the growth forces.” By not fully controlling the muscles in these studies they are extending the time it would take for the muscles to receive benefit. Two targeted contractions coaxing the muscle to full activation….. versus dozens of eye-popping muscle contractions with no discrimination and wasted energy.
Four
It was often recommended that when practicing muscle control one is to gently bring the targeted muscle to full contraction. The system was designed to build muscle, and strength leaving the person feeling vibrant after a session as opposed to warn down with other methods.
“This fact has been apparently overlooked by most teachers, whose summary advice is " to work until the muscles are incapable of doing anything further for the time being," or words to that effect. They also give their unfortunate pupils to understand that, " the more work done the more benefit gained, etc.," regardless of the physical strength, will, and capabilities of the individual.“ - Maxick & Saldo
Too much contraction defeats the purpose of control and tires one out needlessly.
Maxick believed that the muscles needed nourishment, concentration, and control… not intense or long work. The dude was very strong for his size at 5’ 4’’ and 145 so maybe there’s something to this. Sure, a tough workout is needed to develop mental toughness among other things. But maybe there’s a better more direct way to build strength, muscle, and endurance. Work smarter not harder.
“If the mind is directed only to the work being performed, a certain point of muscular resistance is reached; but there it stops. To secure full benefit from the exercise, it is essential that the mind be concentrated on the muscles, and not on the work performed.” - Maxick
Thank you for making it to the end and comments are below.
Until next time…
isometrics might also be helpful when injured, when you need to avoid using a particular set of muscles while the area heals. might be helpful in physical therapy.
Intriguing. I've been doing isometrics since high school. However, in college I really got into weight lifting (especially when I noticed the women noticing ME)!
Remind me to ask you about my stomach exercises(?).