Miscellaneous drivel
8 June 2005If you're new here, you may want to subscribe to my RSS feed. Thanks for visiting!
Combine target stretching with progressive resistance training: Cutting-edge bodybuilding experts are combining hardcore weight training with between-set stretching. Not to improve range-of-motion (though it does) or flexibility (though it does) not to psychologically center the athlete via regulated breathing synced up with specific stretches (though it does) the Iron Elite are stretching because they believe it amplifies the muscle-building results of weight training.
The protocol is specific: between each and every set, perform a stretch that targets the muscle (or muscles) attacked in the previous set. Perform a set of bench presses and immediately perform a stretch that specifically targets pectorals and deltoids. These are not your polite, garden variety stretches, instead the stretches are designed to extend and expand your current range-of-motion. If you were to perform 6-8 sets on bench presses youd perform 6-8 pec/shoulder stretches. If you then segued into 3-4 sets of dumbbell flyes youd perform 3-4 pec/shoulder stretches using a different type stretch.
On and on you go, if after a 75-minute workout you were to perform 20-25 sets of various exercises you would perform 20-25 stretches. Keep this up for a few months and you accumulate a lot of stretch reps. Is theyre any doubt that this much stretching wouldnt have all kinds of beneficial effects? How could it not extend ROM in every direction? Youd end up a whole lot more flexible and that in and of itself is a good thing maybe a great thing. Acquiring flexibility is worth striving for. Best of all, between-set stretching adds not a single minute to the workout. Since its done during rest times, the workout time frame is left alone. Stretching between sets actually improves recovery time it speeds it up fairly dramatically.
In addition, stretching re-sets the blasted muscle and allows it normalize in preparation to fire intensely yet again when called upon for the subsequent set. Proponents say that bodybuilders should stretch (not for acquirement of increased flexibility because to a bodybuilders way of thinking, who cares about that?) but because repeated stretching done for a protracted period helps elasti-size the fascia, the sausage casing that defines the outer boundary of a muscle. Repeated intense ROM-extending stretching, the theory goes, literally stretches the fascia membrane. Greater fascial elasticity allows muscle tissue to expand with greater ease. Some individuals are cursed with fascia casing as thick as leather and tough and inflexible as wet rawhide. This type of protocol is very effective for the ultra-stiff, as many big strong men are. The sheer repetition is key for this type. John Parrillo is a bodybuilding genius and was one of the stretching/progressive resistance proponents. He devised a three-part protocol.
1. perform the progressive resistance exercise
2. immediately perform the target stretch
3. flex the target muscle hard after the stretch
Consume a 50-50 combination of whey protein and insulin-inducing carb powder immediately after the workout. (Or during the actual workout if you prefer) Muscles are being compacted and contracted then stretched and this procedure is taxing beyond belief for muscles. The shake replenishes muscle glycogen and spikes insulin. An insulin spike in the post-workout metabolic environment drives amino acids into traumatized muscles. You be swell in. as Doc Pink would say. Lift, stretch, flex, rest. Repeat over and over.
I am a big proponent of combining lifting with stretching because you know what? Even if none of the fascia stretching theories are true (and I believe you can elasti-size fascia via stretching over time) the improved flexibility is plenty of payback. Plus the centered-ness that helps keep your mind in the workout, the re-setting (cocking the handle on the muscle gun) of the muscle, the idea that I can have all this stuff just by doing a stretch for 30-60 seconds between sets makes sense and makes it all worthwhile. Plus it doesnt add a single moment to the amount of time you devote to the work out. Whats not to like? Want to know more? Want to see some of the different ROM-extending stretches assigned to the different exercises? Drop me a note Im not going to go to the trouble if no one is interested.
On a related noteI accidentally broke my digital camera. I was out power-walking on the steep trail that runs parallel to the trout stream when I slipped coming down a 60-degree forest trail. It was no big deal, I was wearing the wrong shoes for the wet conditions (thered been a steady drizzle for two days) and I slipped. When that happens you just make sure your legs slide forward and straight ahead and you drop on your glutes like you sliding into second base. Like a moron I had my mini-digital in my back pocket BAM! On a rock the door that slides open and shut was bashed and now catches when you slide it open and shut. Where do you go to get such a thing fixed? I am at a loss and I need to get this thing fixed so I can start posting some exercise/stretching photos.
Tags:Popularity: 2% [?]
Related Posts:
Sorry, the comment form is closed at this time.
