stretching after a set

[LittleDale24]

there's a lot of discussion about hyperplasia in the HIT community. has anyone done stretching or weighted stretching after a set for a considerable amount of time and seen any results worth talking about. enhanced or not I think this topic should be talked about due to the results in the Avian stretch study.
the study: Role of muscle fiber hypertrophy and hyperplasia in intermittently stretched avian muscle - PubMed . if this model is true then rack pulls and intense stretching should be a new normal. anyone with any experience or other knowledge please weigh in.

 

[jJjburton]

there's a lot of discussion about hyperplasia in the HIT community. has anyone done stretching or weighted stretching after a set for a considerable amount of time and seen any results worth talking about. enhanced or not I think this topic should be talked about due to the results in the Avian stretch study.
the study: Role of muscle fiber hypertrophy and hyperplasia in intermittently stretched avian muscle - PubMed . if this model is true then rack pulls and intense stretching should be a new normal. anyone with any experience or other knowledge please weigh in.

While doing exercises with a full ROM you are already stretching pretty intensely.

it was shown in a study that using weightlifting and incorporating full ROM with each rep it was better for flexibility then any other stretching. I cant find the study for this.

so focusing on using a complete full ROM like for squats or flys, would be ideal for stretching and muscle hypertrophy,etc.

the weights add more flexibility kind of like PNF stretching more so then if you stretched seperatly.

 

[LittleDale24]

While doing exercises with a full ROM you are already stretching pretty intensely.

it was shown in a study that using weightlifting and incorporating full ROM with each rep it was better for flexibility then any other stretching. I cant find the study for this.

so focusing on using a complete full ROM like for squats or flys, would be ideal for stretching and muscle hypertrophy,etc.

the weights add more flexibility kind of like PNF stretching more so then if you stretched seperatly.

thank you very much. I trust that you know what you're talking about, as I've seen you post a lot of good information on here a lot.

 

[Nemesis RR]

I find it useless to try to stretch my hamstrings and ,lower back trying to touch my toes, Now the exact same movement holding even light dumbbells is another world.

 

[jJjburton]

There is also other information available that shows stretching staticly before exercise decreases strength by around 5-10%.

I do stretch throughout the day, as i find it feels good and relieves areas of pain.

 

[FR0Z3N_B0MB3RRR]

While doing exercises with a full ROM you are already stretching pretty intensely.

it was shown in a study that using weightlifting and incorporating full ROM with each rep it was better for flexibility then any other stretching. I cant find the study for this.

so focusing on using a complete full ROM like for squats or flys, would be ideal for stretching and muscle hypertrophy,etc.

the weights add more flexibility kind of like PNF stretching more so then if you stretched seperatly.

If you do everything in full room you lower max stimulation... so in some excercises like bicep curl you could focus on medial part of bicep , in delts you can do partials and so on...

Meadows uses to do some stretching in between sets for arms and calves ... that a so good

 

[eery]

If you do everything in full room you lower max stimulation... so in some excercises like bicep curl you could focus on medial part of bicep , in delts you can do partials and so on...

Meadows uses to do some stretching in between sets for arms and calves ... that a so good

I would say that less ROM equals less total stimulus because you aren't working the whole muscle.

 

[FR0Z3N_B0MB3RRR]

I would say that less ROM equals less total stimulus because you aren't working the whole muscle.

Zone training leads to work better the whole muscle.... 2 phases...

 

[jJjburton]

Zone training leads to work better the whole muscle.... 2 phases...

Not doing full ROM can lead to shortened muscles too. Such as not doing bicep curl all the way down, it can lead to arms not being able to be straightened fully when rested. They will remain slightly bent.

This us not necessarily bad.

I am just parroting info i learned in strength and conditioning and neuromuscular fitness class.

 

[Silentlemon1011]

While doing exercises with a full ROM you are already stretching pretty intensely.

it was shown in a study that using weightlifting and incorporating full ROM with each rep it was better for flexibility then any other stretching. I cant find the study for this.

so focusing on using a complete full ROM like for squats or flys, would be ideal for stretching and muscle hypertrophy,etc.

the weights add more flexibility kind of like PNF stretching more so then if you stretched seperatly.

I follow and dont follow this dependant on the exercise.

For example squats
Every piece of research I've seen agrees that ATH is the way to go to strengthen your knees, increase flexibility and build solid strength.

So.i squat 50% ATG high bar
The other 50% is low bar parallel
I've seen some solid breakthroughs in my squat 1RM as a result and my knees feel amazing.

As for things like bicep curls/Tricep exercises.

I almost use a 75% ROM (Beginning at JUST before full extension) Never locking out, but never touching the top end of the contraction, to maintain Time under Tension.

Onviously, things like lats, I focus on the top end and a HARD held contraction at the top of the motion on things like bent over rows/ lat pulldown

 

[jJjburton]

I follow and dont follow this dependant on the exercise.

For example squats
Every piece of research I've seen agrees that ATH is the way to go to strengthen your knees, increase flexibility and build solid strength.

So.i squat 50% ATG high bar
The other 50% is low bar parallel
I've seen some solid breakthroughs in my squat 1RM as a result and my knees feel amazing.

As for things like bicep curls/Tricep exercises.

I almost use a 75% ROM (Beginning at JUST before full extension) Never locking out, but never touching the top end of the contraction, to maintain Time under Tension.

Onviously, things like lats, I focus on the top end and a HARD held contraction at the top of the motion on things like bent over rows/ lat pulldown

Yes i do the same. With each of these as you stated too.

i never do full ROM for biceps, it feels rough in the elbows.

if my arms are huge and stay slightly bent i can careless lol.

 

[Silentlemon1011]

Yes i do the same. With each of these as you stated too.

i never do full ROM for biceps, it feels rough in the elbows.

if my arms are huge and stay slightly bent i can careless lol.

Agreed 100% lol
I'm still in the small arm club though lmao.
(In comparison to BBs)

I have minorly torn both my triceps, so full extension on any tricep excersices or biceps hurt like fucking hell.
Even with sleeves (which I unfortunately have to wear... pretty much all the time now)

I do fucking love ATG squats, its a lot of fun and has helped me fix my knees

 

[eery]

Zone training leads to work better the whole muscle.... 2 phases...

What's this?

 

[FR0Z3N_B0MB3RRR]

What's this?

doesnt really matter... I wanted to mean another concept..

John Meadows explains on this vid what I wanted to make clear... with poor results it seems..


View: https://youtu.be/LY9Dl9Wq1V8



highly suggest to look it entirely... specific part I meant is at 17:40 min

njoy and big up for Luke Skywalker aka John Meadows

 

[Canknucklehead]

I have had good results stretching after lifts. Extreme stretching by DC

 

[CoffeeZombie]

While doing exercises with a full ROM you are already stretching pretty intensely.

it was shown in a study that using weightlifting and incorporating full ROM with each rep it was better for flexibility then any other stretching. I cant find the study for this.

so focusing on using a complete full ROM like for squats or flys, would be ideal for stretching and muscle hypertrophy,etc.

the weights add more flexibility kind of like PNF stretching more so then if you stretched seperatly.

oooh, great, this is very useful. PNF helps me for stretching too. Very effective methods

 

[CoffeeZombie]

I have had good results stretching after lifts. Extreme stretching by DC

I do light stretches after training, and do the heavier stretches on a separate day. To have time to recover

 

[Type-IIx]

Loaded stretching with full ROMs have great benefits on tendon, but you don't need me to tell you that synergistic ablasion (where they cut the synergist muscle) in bird wings and expose to high loads is not relevant to what you do in the weight room for potential skeletal muscle hyperplasia, right? Hyperplasia IMO occurs from first reaching the ceiling for addition to existing myofibers, and only then, via satellite cell fusion from AAS and likely via GH/IGF-I signaling.

 

[Chewbacca]

Loaded stretching with full ROMs have great benefits on tendon, but you don't need me to tell you that synergistic ablasion (where they cut the synergist muscle) in bird wings and expose to high loads is not relevant to what you do in the weight room for potential skeletal muscle hyperplasia, right? Hyperplasia IMO occurs from first reaching the ceiling for addition to existing myofibers, and only then, via satellite cell fusion from AAS and likely via GH/IGF-I signaling.

Yes that's right. correct details and important, thank you