Workout Tips

Stretch for Muscle Growth Success

Follow these stretching tips to maximize strength and improve recovery.

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The Ultimate Stretching Technique for Bodybuilders

One of the best and under utilized secrets in the world of bodybuilding is the use of intense stretching of the trained muscle immediately after completing your workout for it. Intense stretching means that it should hurt (although you must know your body well enough to realize if you are going too far), with each extreme stretch lasting for 30-60 seconds before slowly being released.

Some examples of intense stretching would be holding the bottom of a chest flye with moderately heavy dumbbells in your hands, hanging with a close grip from a chinning bar while having your partner pull down on your waist, or sitting in the deepest position of a sissy squat. In other words, you have to go beyond the light stretching you normally perform to make this effective. And what is the benefit of this?

Research has demonstrated that this form of stretching can actually increase the rate of hypertrophy through the increased activation of satellite cells and the enhanced release of growth factors (hepatocyte growth factor, myogenin, IGF-1) within muscle tissue! Talk about an anabolic activator! Yeah, its painful, but it works!

So, to summarize…don’t stretch a cold muscle before training, and don’t stretch the muscle you are in the middle of training. However, DO stretch the antagonistic muscle to the one you are training during your workout, and once the session for the body part is complete, finish it off with two or three intense 30-60 second deep stretches. Train hard...train smart...train to grow!

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