Zen My Fitness – Linking Muscle and Mind

Most people only think of stretching routines as a method for increasing flexibility.

Recently I wrote about how stretching effects your GTOs (Golgi Tendon Organs) which helps you to lift heavier, and lifting heavier means you grow more!

But I want you to know about this other secret tip on how to “increase muscle size” by stretching during your work out when timed correctly.

It’s called fascia stretching.

Don’t mix this up for facial stretching, the “Celebrity Botox” kind.

I mean fascia, its a dense type of connective tissue, all of the muscle in your body is enclosed in this fascia.

The job of fascia is to help protect muscles and allow them to maintain their position throughout the body.

By stretching your fascia you can actually allow for more muscle growth to occur.

Sort of like making a bigger balloon by causing a permanent deformation.

If you are inflexible it could be due to your fascia getting so tight that it starts to restrict muscle growth by not giving the muscles the room they need to expand and grow.

So neglecting to stretch your muscles which loosens the fascia may hinder your body’s ability to build muscle mass.

This technique was used in the early 90′s by eastern block strength coaches.

They were using it with great success with many of their power lifters.

One documented study was done involving extreme stretches held for very long time periods and showed that this protocol was highly effective in building muscle mass.

So to turn this into a mass building technique you;

stretch the muscle group you are training immediately after your last set of the day.

If you wait too long the effectiveness will diminish greatly, so do the stretch straight away.

As an example, if you were training your biceps you would do your last set of curls and have a good pump in your arms, immediately go into a deep stretch and hold it for a maximum of 30 seconds. Simple and Easy.

The STRETCHING GUIDELINES

• When stretching any muscles, always make sure that you reach the point of tension.
• You may feel some minor discomfort but stop if there is any pain.
• Hold each stretch for 20 – 30 seconds.
• Maintain natural breathing throughout the duration of the stretch.
• Stretch at the end of your muscle group set when the muscle is pumped for maximal benefits.
• Never stretch a cold muscle!

Following is a list of the most effective body parts that react well to extreme stretches, but be aware there are some body parts that don’t respond well to extreme stetching like the calves.

Try these:

LATS:
On a chin up bar simply hang loose for twenty seconds. If your grip isn’t strong enough hop down and have quick break and then jump up again within ten seconds.

SHOULDERS:
At the end of your last set of overhead presses, set a bar in a power rack or Smith machine at shoulder height and grab it with your arms behind you and your palms up.
Lean forward and allow your body to sink downward toward the floor. This will really stretch your front delts if it causes pain you should stop.

CHEST:
To stretch the pecs on a flat dumbbell presses you would lower the weights on your last rep and simply hold the stretched position for 10-20 seconds at the bottom then dump the weights on the floor.

Just be sure not to completely relax or you will put your shoulders at risk.

The weight doesn’t need to be too heavy like your workout weight so if you are pressing with a barbell you immediately change to a pair of lighter dumbbells to stretch with.

Be sure to use extreme caution on this one and don’t use any excessively deep stretch positions that put the shoulders at risk.

Start with ten seconds on this one for the first few weeks. If you have no problems with it you can then work your way up to twenty seconds.

TRICEPS:
After your last set of triceps work, grab one end of a rope attachment or a towel and hold it over your head while allowing the other end to dangle behind your back. Grab the other end that’s behind your back with your opposite hand and pull down on it while keeping your other elbow pointing straight up toward the sky.

This will really stretch your triceps from origin to insertion and open up some space for new muscle growth.

BICEPS:

Grab the side of a power rack at shoulder height with your thumb turned down and your arm straight. Now turn as far as you can toward the opposite side so that you feel a stretch in your bicep. This will also stretch your chest and shoulder.

Be Careful

At the beginning just add time slowly and ease your way into it.

If you are tight or you you feel discomfort reduce stretching for a few days and then go back and build up to thirty seconds.

With only one or two stretches between each set of exercises, you not only increase your flexibility, you will also ensure that your muscle have the room they need to grow.

Another benefit for intense post training stretching can also greatly enhance recovery by assisting blood flow into the worked muscles and enhance the uptake of post workout nutrients and prevent injuries.

In the near future I am about to start a new body building program named Muscle Gaining Secrets by Jason Ferruggia and this component is a very important part of the program as an incredibly effective way to help pack on new size.

Good luck, try it out! You have nothing to lose but everything like muscles to gain.