Stretch Muscle Gains
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Transcript of Stretch Muscle Gains
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Todayshottestbodybuildingtrainingsystems
likeDoggcrappandFST-7consistofan
aggressivestretchingcomponentdesignedto
elongatethemusclefascia.Hereshowthey
workandhowyoucanapplythetechniques
tosuperchargeyourownmusclegrowth.
ByScottW. Stevenson, PhD, LAc
PhotosofIFBBProsConDemetriou
andSteveNamat
atPowerhouseGym(Downtown),T
ampa,FL,byRickSchaff
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Youverehearsed todaysworkout in yourhead all morninglong. How willthat first, telltalewarm-up set feel?Just the thought
of those clangingplates whenyoure squattinggets your palmsa little sweaty.Occasionally, youtest your arm,
diagnosing the achyelbow thats beengiving you troublefor a few weeks. When you finally arrive at the gym,
ignited by the adrenaline thats been
building all day, you make a beeline for
the weights. Striding past the stretch-
ing area, you barely notice the yoga class
slowly filling in as usual. Your mission to-
day is clear, and very far from creating theslender, sleek and flexible physique like
the yoga instructor you just passed by. Af-
ter all, its no secret that weight training,
not stretching, is the way dare you say
the only way to develop the powerful
physique youve been working so hard for.
STRETCHING OUTSIDE THE BOX
Lets examine that notion and stretch
outside the box a bit, if you will. What
if I told you that men who didnt just
stretch, but prioritized it in their train-
ing built some of the most impressively
muscular and powerful physiques of
all time? Even six-time Mr. Olympia
Dorian Yates, the alpha-male among the
IFBBs first generation of mass mon-
sters, is shown stretching extensively
in his training video, Blood & Guts.
Tom Platz, creator of perhaps the most
impressive set of legs of all time, empha-
sized stretching in his training and was
renowned for squatting Olympic style
ass to the grass. (Its also probably
not a coincidence that these men were
considered two of the hardest-training
bodybuilders of all time.) Well-respect-
ed iron guru Vince Gironda emphasized
that the maximum stretch portion was
the most important part of an exercises
range of motion.1
While few would argue that working
a muscle through its full range of motion
will help it grow, some have taken this
notion even further, arguing that aggres-
FASCIAL STRETCHING: WHO SAYS WHAT?FST-7 PARRILLO SYSTEM DC EXTREME
Extra Pump Sets 7 Sets None None
The Stretch SelfStretching
Deep, partner-assisted Weighted(extreme)
When Between sets Between sets/post-workout
Post-workout
Focus on the Pump +++++ +++++ +++
Loading Under Stretch ++ ++++ ++++++: means less emphasized; +++++: means highly emphasized
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Holding the bottom positionof a dumbbell flye is one wayto aggressively stretch thepectorals with weights.
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sive stretching in and of itself may foster
greater muscle size. Ohio-based body-
building aficionado John Parrillo mayhave been the first to formalize stretch-
ing as a part of a hypertrophy (muscle-
building) regimen. In his training manu-
al, Parrillo calls stretching the forgotten
exercise, explaining that fascial con-
nective tissue that encases muscle tissue
may in fact limit muscle growth, shape
and separation.2 (See What Is Muscle
Fascia + Why Should It Be Stretched?
on the right) Parrillo goes so far as to say
that stretching is even an effective solu-
tion for forcing unresponsive, stubborn
muscles to grow. He favors stretching
repeatedly during a workout, between
sets, when the muscle is engorged with
blood. Beyond enhancing muscle size,
both Parrillo and Platz believe that by
limiting the inhibitory effects of what
are called the golgi tendon organs, ag-
gressive stretching can even increase
strength per se.2, 3
STRETCHING THEIR LIMITS
You may have heard of two highly popu-
lar bodybuilding training programs today,
Doggcrapp Training (DC Training) and
FST-7 (Fascia Stretch Training-Seven),
which both use fascial stretch as a triggerfor muscle growth, though in substan-
tially different ways. DC Training is an
abbreviated, progressive overload-based
training system invented by Dante Trudel
and made popular by 202 Mr. Olympia
David Henry and top NPC national con-
tender Dusty Hanshaw. Trudels focus
on fascia comes in the form of Extreme
Stretches, performed by heavily loading
the just-trained, pumped muscle group in
a deep-stretch position, creating a fascial
stretch greater than would otherwise be
possible and an excruciating build-up of
painful metabolites like lactic acid. Trudel
gives credit to Parrillo for initiating his in-
terest in fascial stretching, and he weighsin heavily on the science, suggesting that
under various circumstances, a stretched
muscle under load has produced hy-
perplasia [an increase in the number of
muscle fibers], increased IGF-1, increased
MGF (two very potent growth factors),
increased protein synthesis and increased
long-term production of prostaglandin F2
alpha, an anabolic stimulator of myofiber
growth.4Above all, Trudel cites two de-
cades of real-world evidence in the form
of thousands of feedback emails from cli-
ents hes trained with this method.
WHAT IS MUSCLE FASCIA + WHY SHOULD IT BE STRETCHED?Muscle fascia is the dense, fibrous network of connective tissue that surroundsand interweaves itself throughout the skeletal muscle of the body. It transmitsforce to muscular tendons, gives muscles their individual shape and contours, anddefines the separation between muscles in a muscle group (e.g., between the fourquadriceps muscles on the front of the thigh). Although often attributed to theindividual fibers themselves (which are too small to see individually with the nakedeye), its actually the shape of muscle fascia that gives muscles the striations thatare visible in contest-lean bodybuilders. The fascia therefore can limit the size of the fiber growth in which they encapsulatethe muscle fibers. Aggressive stretching of the muscle fascia may remove the physical,
compressive limits placed on a muscles size (giving it room to grow), as well as fostermuscle growth in and of itself (e.g., by triggering the local release of growth factors). 20
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The muscle fascia (called the epi-,
peri-, and endomysium) bundles
the muscle fibers together andgives the muscle its characteristic
three-dimensional structure.
STRUCTURE OF A SKELETAL MUSCLE
Bone
Perimysium
Blood Vessel
Muscle Fiber
Fascicle
EpimysiumTendon
Endomysium
Illustrationby
MollyBorman
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In the case of FST-7, successfully
employed by IFBB pros Phil Heath and
three-time Mr. Olympia Jay Cutler, Hany
Rambods training paradigm includes a
fascial stretch component within a more
traditional higher-volume bodybuild-
ing-style workout. FST-7 appends sev-
eral (typically seven) high-repetition,
short rest-interval (3045 seconds) sets
to the normal training of each muscle
group, usually as a finishing move. Ram-
bods goal is to bring as much vitamins,
minerals, amino acids, oxygen, etc. into
the muscle, and also [to] stretch the
fascia surrounding it to help encourage
maximal muscle growth.5
STRETCHING FOR
MUSCULARITY
Even if youre not a DC Training fanatic
or FST-7 advocate, theres good rea-
son to include aggressive stretching in
your weight-training approach. That is,
of course, if youd like to make greater
gains in muscularity. However, how
and when you stretch is important, de-
pending on which approach you take to
bodybuilding training.
Like Parrillo, with FST-7 Rambod sug-
gests aggressive stretching during a work-
out, between sets, when the muscles are
pumped. Because these kinds of stretches
limit blood flow and trap metabolites,
muscle perfusion rebounds after the
stretch, further enhancing the pump.6 ,7 ,8
(If you doubt this, try it during your next
training session and youll quickly see
what I mean.) Restricting blood flow in
this fashion may even have an ergogenic
effect, improving performance on the fol-lowing set.9 ,1 0 Typically, Rambods pro-
gram finishes off its attack on a muscles
three-dimensional network of fascia with
seven sets to maximally engorge the
muscle. If you subscribe to the volume
training principle of muscular overload
(multiple sets of multiple exercises) to
generate hypertrophy, Rambods tech-
niques are right down your alley.
On the other hand, with DC Training,
Trudel suggests extreme stretching only
after training a given muscle, and for
good reason: Extensive stretching may
adversely affect your performance in
the weight room, reducing the weights
LIGHT TO AGGRESSIVE STRETCHES
DELTOIDS
QUADRICEPS
TRICEPS
HAMSTRINGS
LATISSIMUSDORSI
ADDUCTORS
Pull arm across body, hand facing up.
Place hand behind head with elbowup, push down on elbow.
Seated Indian style, press kneesdown with your hands or graspankles and press down withforearms/elbows.
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With a staggered stance, front forefoot pulled up (dorsiflexed), with an arched back,bring torso forward by bending at the hips.
Grab ankle and pull leg up and backtoward glutes.
Grab horizontal bar, palms down and
sit down into stretch.
OR
Grasp vertical post, pronated withthumbs down. (Not pictured)
Holding a stable post, pull lat intostretch at desired angle.
CALVES
Standing on block or step with onefoot or both, allow heel(s) to sink.
Unilateral pec stretch with stable post.
OR
Stretch bilaterally: palms on doorframe,body falls forward. (Not pictured)
PECTORALS
BICEPS
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you can handle.11 Because a DC-style
extreme stretch is heavily loaded with
actual weights (see Light to AggressiveStretches for Each Muscle Group on p.
232) and typically held as long as safely
tolerable, the technique is often likened
to stretch overload models of muscle
HEAVY/DEEP/BILATERAL
growth used in animal research. How-
ever, these protocols involve a stimulus
applied around the clock, a far cry fromeven a most impressive extreme stretch
that lasts 90120 seconds (which is less
than 0.1% of a 24-hour day). More rel-
evant research, performed with people,
suggests that extreme stretching, as with
DC training in general, literally kicks in
the front door of the muscle-growth de-partment. Passive, light stretching, even
for long periods, does little for protein
anabolism, and low-intensity isometric
contractions (in which a muscle doesnt
BICEPS
LATISSIMUSDORSI
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Do Lightstretch seated, with partner standing over you and manually assistingto deepen stretch.
OR
Squat 34 inches and grasp pole behind head. Stand up to deepen stretch. (Not pictured)
TRICEPS Grasp horizontal bar, palms up, and
then sit down (not shown) into stretch.
DELTOIDS
Lat pulldown stretch at the top of therange of motion. (Not pictured)
OR
Supported T-bar stretch at bottom ofthe range of motion. (Not pictured)
Perform Lightstretch with barhigher and/or sink down further.
OR
Deepen Light stretch by extendingarm back like a pec stretch, and roll
elbow under to point at the floor(pronating hand). (Not pictured)
HAMSTRINGSPlace foot on waist-high surface(or higher if you can) andperform the Lightstretch (keepyour back arched).
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HEAVY/DEEP/BILATERAL
actually shorten, such as pushing against
a building) only modestly elevate protein
synthesis.12 Extreme stretches, on the
other hand, require heavy isometric ex-
ertion in a deep-stretch position. Inter-estingly, research published after Trudel
first introduced DC training to the body-
building community demonstrates iso-
metric training at 60% of maximal effort
totaling two minutes per session (nearly
identical to Trudels prescription) pro-
duces impressive muscle growth.13 Ad-
ditionally, extreme stretching occludes
blood flow (evidenced by searing pain),
which potentiates the stimulus of re-
sistance exercise to produce hypertro-
phy and release growth hormone.6, 7, 14, 15
Thus, if your training style is progressive
overload-oriented like DC, where adding
reps and/or weight day in and day out
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Spread legs and do the splits, supporting yourself with hands on a bench or the floor.
OR
At the most abducted position of the adductor machine, lean forward as ifstretching hamstrings. (Not pictured)
ADDUCTORS
Squatting underneath a waist-high Smith or secured barbell (like doing the limbo),hold the bar to support yourself and let your knees fall forward over your feet.
QUA
DRICEPS
Hold dumbbells and performLightstretch.
CALV
ES
Partner pulls arms back (at hands) to stretch pecs.PECTORALS
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238 NOVEMBER | emusclemag.com
is your priority and youre a glutton for
punishment, this kind of post-training
stretching will probably suit you well.
Whereas the seven sets of FST-7 could
be likened to spreading the icing on your
workout cake, extreme stretching is like
pouring a bucket of the sweet stuff on
top of your confection it may not look
pretty, but it makes for tasty results.
LOADED/EXTREME/UNILATERAL
emusclemag.com | NOVEMBER 2
Weighted pec-deck stretch; unilateral to focus stretch.
OR
Flat, incline or decline dumbbell flye stretch; hold in the bottom position. (See page 228)
PECTORALS
Unilateral lat pulldown stretch: Anglearm overhead and add weight as desired.
OR
Hang in pull-up position with loadeddip belt for added weight (use strapsif needed). (Not pictured)
LATISSIMUSDORSI
Deep stretch (with safe back position) at bottom of range of motion for astiff-legged deadlift. Not much load is needed here ( no more than 135 poundsfor most trainees).
HAMSTRINGS
Stretch at bottom of overhead dumbbelltriceps extension.
TRICEPS
Place front of one ankle on pad (t hepulldown thigh pad), squat down anddrive hips forward.
QUADRICEPS
Unilateral handcuff stretch. Using aD-handle and your arm behind yourback, the cable pulls hand (palm facingaway from body) toward oppositeshoulder blade.
BICEPS
Squat deeply into a sideways lunge tostretch one adductor at a time.
OR
Place foot on waist-high surface to your side
and sink sideways as with stretch above.(Not pictured)
ADDUCTORS
Calf stretch on standing or seated calfmachine at bottom of range of motion
CALVES
DELTOIDS
Seated, reclining on incline bench, holddumbbells at bottom of curl position,hands supinated.
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STRETCHING FOR MUSCLE GROWTH: ADDED NOTESMove into stretches slowly, without bouncing, especially when doingweighted DC-style stretches.
Use a spotterfor weighted stretches and stay in constant communicationif your partner is assisting with your stretches. Have a safe out of everyweighted stretch, including a partner to take over.
Terminate any stretchesthat cause joint or tendon pain or aggravate (or
cause) injury.
Stretch intuitively:Find the particular stretch variation to target the intendedmuscle. Slight changes in joint angle and rotation can make or break a successfulstretch. Also, note that fascial stretching intends to stretch fascia, rather than
improve flexibility. For example, impressive lower back flexibility might allow you
to place your palms flat on the floor while standing with straight knees withoutfocusing the stretch on your hamstrings (where you intend it). An effective
fascial stretch might not look impressive to the casual onlooker.
Employ contract-relax style PNF(proprioceptive neuromuscular facilitation)to deepen a stubborn stretch: After reaching a stretched position, activelycontract the stretched muscle for 510 seconds, but without actually shortening
the muscle (a partner can assist with these) and then further relax into a deeperstretch.16Perform at least 23 contract-relax PNF cycles during each stretch.
Stretch immediately after training a muscle group, when the muscles
volume is maximized via the muscle pump and the fascia is most expanded.
Maintain fascial restructuringwith regular light stretching during the week,even on non-training days.
Find a qualified massage therapistwho specializes in deep muscular fascialrelease. The poor mans solution: Perform self-fascial release with a foam roller.
Check online for specific detailson John Parrillos training prescriptions(www.parillo.com), Hany Rambods FST-7 (www.fst-7.com) and DanteTrudels DC Training (www.intensemuscle.com).
STRETCHING: THE TRUTH
Direct studies examining how stretching
can enhance gains from weight trainingare lacking, but there are good reasons to
believe fascial stretching, within a work-
out and/or after weight training, can be
beneficial. See Fascial Stretching: Who
Says What? on p. 228 for a comparative
breakdown of Rambods (FST-7), Tru-
dels (DC extreme stretches) and Par-
rillos stretching prescriptions. Volume-
oriented trainees would be best served
by Rambods or Parrillos approaches,
whereas strength fanatics might first train
heavy and then stretch heavy with an ex-
treme-stretch protocol. Either way, if you
thought stretching was for lightweights,
its time you paid closer attention to what
the top bodybuilders are doing to advance
staggering degrees of muscle growth.
Scott W. Stevenson, PhD, LAc, is an exercise physiologist, licensedacupuncturist and competitive bodybuilder residing in Tucson,
AZ. He can be reached via www.ScottStevensonPhD.com.
References1. V. Gironda. 2010. www.ironguru.com. 6.15.10.2. J. Parrillo.Parrillo Performance Training Manual.2004.Parrillo Performance: Fairfield, OH.3. T. Platz. 2010.2008 Back Day DVD.http://www.youtube.com/watch?v=sopwNW1aTQA. 6.15.10.
BONUS POINTS
To maximize hydrationand yourpump, consume plenty of waterbefore training and add glycerol(about 0.4 milliliters/pound or34 ounces for a 200-pound
bodybuilder) to your pre- andintra-workout regimen.17
A pinch or two of salt, especiallyif your habitual sodium intake is
low (but your blood pressure is
normal) taken with water 1530minutes before training will help
with thirst, vascularity and plasmavolume. In particular, I prefer seasalt, which contains a multitude of
electrolytes in addition to sodium.
Also consumea carbohydrate/protein drink (about 3:1 ratio)before and during training to keep
muscles full, glycogen levels highand enhance protein synthesis.19
Use nitric-oxidesupplementsjudiciously. Increasing NO
production may increase bloodflow to the trained muscle, but
it could also improve metaboliteclearance and prematurelyterminate your pump.
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4. D. Trudel. Interview regarding DC Training.June 2010.(Personal Communication)5. H. Rambod. 2008. What is FST-7?http://www.fst-7.com/. 6.1.10.6. K. K. McCully. Adv Exp Med Biol, 2010. 662: p. 317.
7. T. Sadamoto, et al.Eur J Appl Physiol Occup Physiol, 1983.51(3): p. 395.8. T. Osada, et al.J Physiol Anthropol Appl Human Sci, 2003.
22(6): p. 299.9. J. R. Libonati, et al.J Strength Cond Res, 2001. 15(3): p. 362.
10. J. R. Libonati, et al.Cardiologia, 1998. 43(12): p. 1355.
11. E. C. Rubini, et al.Sports Med, 2007. 37(3): p. 213.12. J. R. Fowles, et al.Can J Appl Physiol, 2000. 25(3): p. 165.13. H. Kanehisa, et al.Eur J Appl Physiol, 2002. 87(2): p. 112.14. Y. Takarada, et al.Eur J Appl Physiol, 2002. 86(4): p. 308.15. Y. Takarada,et al.Jpn J Physiol, 2004. 54(6): p. 585.16. J. B. Feland and H. N. Marin. Br J Sports Med, 2004. 38(4): p. E18.17. D. R. Wagner. J Am Diet Assoc, 1999. 99(2): p. 207.18. N. S. Stachenfeld. Curr Sports Med Rep, 2008. 7(4 Suppl): p. S7.19. C. Kerksick, et al.J Int Soc Sports Nutr, 2008. 5: p. 17.20. G. Goldspink. J Anat, 1999. 194 (Pt 3): p. 323.
Stretching isnt acomponent thats
overlooked byserious bodybuilders.
While commonstretches are
relatively pain free,aggressive stretching
can actually bequite painful.