Stretching for Muscle Growth

[access]

Stretching. Not only is stretching important for flexibility, it is CRITICAL for muscle growth.

When you think about gaining lean muscle, stretching is probably not the first thing that springs to mind. Every muscle in your body is enclosed in a bag of tough connective tissue known as fascia. Fascia is important for holding your muscles in their proper place in your body.

Because fascia is so tough, it doesn't allow the muscle room to expand. It is like stuffing a large pillow into a small pillowcase. The size of the muscle won't change regardless of how hard you train or how well you eat because the connective tissue around your muscles is constricting the muscles within.

The best example of this is the calf muscle. The lower leg is riddled with fascia because of its tremendous weight-bearing duties in the body. It is because of this fascia that many people have great difficulty developing their calves. The solution: stretching!

Using the pillowcase example from above, imagine you can expand the size of the pillowcase by stretching it. Suddenly, the pillow within has more room and will expand to fill that new space.

By stretching your muscles under specific conditions, you can actually stretch your fascia and give your muscles more room to grow.

The key to effective fascial stretching is the pump. The best time to stretch to expand the bags that are holding in your muscles is when your muscles are pumped up full of blood. When your muscles are fully pumped up, they are pressing against the fascia. By stretching hard at that time, you increase that pressure on the fascia greatly, which can lead to expansion of the fascia.

Be sure you do not stretch so hard that you cause the muscle to tear or cause injury to yourself. You will rapidly learn to distinguish the difference between a good stretch and a bad stretch. You should not feel any sharp pain, just a steady pull.

Hold each stretch for at least 20 to 30 seconds as you must give your fascia time to be affected by the stretch. Stretch hard like this only when you have a fully pumped muscle as you must give your fascia a reason to expand.

[builditup123]

Excellent post access.I never stretch but now im going to start.Very Informative.

[dashizzle]

Awesome post, access.
I stretch with every workout....but there are some muscles that I just can't find a good stretch for. Such as my tri's, delts and lats. Do you have any good examples of stretches that would help these hard to stretch areas?

[Martano666]

Yes! I agree totally. I had always suspected that you could increase growth by stretching, but now I hear supporting evidence. Though, I believe you SHOULD stretch prior to doing ANY lifting to reduce risks of injury, as well as to 'loosen up'. Though, stretching prior to workouts would obviously not have the same effects as during a pump.
Also for Dashizzle: To stretch the LATS: I usually find a 'post' or machine of some sort that I can grab with 2 hands as if I am trying to 'choke' it. Then, you just kinda step back with one foot until your arms are fully extended and you will feel a good stretch in lats.
As for DELTOIDS: The only way I know of is to get a partner. You sit down on a bench, and put your elbows back (like you're going to do a dip off of an imaginary ledge behind you). Your partner needs to 'hook' their arms under yours and lift gently and slowly.
Basically, your arms are 'hooked' over theirs, resting your biceps on their arms. I hope you get the picture.

[Martano666]

For Tris, you need to get in the position to do 1 handed overhead tricep dumbell press.
Basically, your elbow is pointing at the ceiling, and your forearm is 'flopped' behind your head. Then, with your other hand, reach up over your head and pull your 'pointed' elbow towards the opposite shoulder, but BEHIND your head. It also helps to lean that way as well, which will also stretch the Lat. I hope this helps Dash. I realize you might already know these stretches. Anyone else know any good ones?

[Gator_Mclusky]

Great read Access!!!!!!

[jimmy0725]

what would one do if the day after an injection a sore bump is on the injection site. it is only one ml of medicine. does heat or cold, please help

[FlirtfromHell]

Originally Posted by jimmy0725

what would one do if the day after an injection a sore bump is on the injection site. it is only one ml of medicine. does heat or cold, please help

You need to put this in the appropriate forum for an answer.

[Pianoman]

Nice post Access, good read.

[paul_22]

Vital information again access !!!!