DC Training STRETCHES

[crease]

Hey all,
I want to start DC' butfrom all the infomation I can find. I can't find anywhere that explains the stretches well.
The one I dont understand are
CHEST!!!!!!!!!!!!!!
Bicep
Quads.
I would epreciate it so much if any one could describe these to me in a little detail.
Thanks
also what a static hold?
thanks again
crease

[hermiti]

Biceps, on a smith machine face away from it reach behind you and grab the barbell which should be around shoulder heigth, grab the barbell so your palms are above the barbell but facing downwards, now gradually relax your legs so you begin to go down into a squat position. You should feel your biceps begin to stretch.

Quads, on a smith machine position position the barbell around the same heigth as your thighs now squat next to the bar so that when you are in the bottom position your heels are jabbing into your glutes or as close as you can get or if you are flexible enough your heals are to the sides of your glutes use the barbell for balance, once you are beginning to feel the stretch or are at the bottom position push away from the bar so that you begin to lean backwards you should feel even more of a stretch.

Chest, while lying on your back using a moderately light weight (in relation to what you normally do flyes with) fall into a relaxed fly position let your chest relax and stretch. Or you could try stretching out your chest by grabbing both sides of a doorway and leaning into it.

Static Hold, where you hold the weight at one particular point of the movement. For example a static hold for the bench press may involve holding the weight 5 inches off of your chest for a period of time. Some people train their weakpoint of their bench press by doing static holds at their sticking point of the excercise.

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8D~

[crease]

<img src="http://boards.elitefitness.com/forum/images/smilies/elephant.gif" alt="Elephant" width="31" height="31"><!--graemlin::Elephant:-->
WOOOOOOOOOOOOO!
You r a fucken champion, thanks so much!
AH now I can relax and not stress about my first work out tomorrow.

Just with the quad stretch do you squat under the bar so that your quads all the way under the bar. So if you draw a vertuical line from bar to the floor you'd chop your legs off at the crutch?
Then once in this postion do you grab the bar with your hand and lean backwards keeping your feet in the same position?


Thanks again
crease

[hermiti]

<img src="http://www.massmonsters.com/infopop/emoticons/icon_biggrin.gif" alt="Big Grin" width="15" height="15"><!--graemlin:-->

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8D~

[crease]

Thanks heaps bro!

With the static holds is it best to hold in the position you fail at?
osas soon as you fail after the 2nd rest pasue set you hold it there?
I tryed this today and it was killer. could only get about 15 seconds on most static holds.
Thans again.

[7th level]

alot of lifts are hard to use static holds. i opt for mostly pressing moves and stop at 75% of my ROM (100% is locking out and 0% is at the bottom of a rep)

also, if you start moving some serious weight, use caution. Ive had some bad experiences with an incompetent spotter and very heavy presses.


also, for back strech by hanging on a widegrip pullup bar w/ a dumbell hanging between your legs.

All subject matter 7th level discuses here is for entertainment puposes only and should not be taken as medical advice.

"I do not think much of a man who is not wiser today than he was yesterday."
-Abraham Lincoln
"You have to stand in the arena, see the lion charge out of the gates, smell
his breath, look into his eyes...I looked into Sigmarsson's eyes, I looked
into O.D. Wilson's eyes, and I saw wild animals." -bill kazmaier
As Dave Draper has said; "Talk all you want about theories and references.
I'll be at the gym. It's leg day."

[crease]

Ah cool thanks heaps man!

So its right to do the hold on the failed rep of the last set?
Thanks

[jax26]

yeah its called a static contraction. you really cant do it on squats, leg press, hack squats, dead lifts, good mornings though.