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Stretching and Hypertrophy

Discussion in 'Weight Training/Bulking' started by mastover, Feb 7, 2013.

  1. mastover

    mastover Well-Known Member

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    After every workout, I highly encourage stretching the trained muscle for 10 minutes. Remember, the more aggressive the stretching, the more you should pay attention to nutrition, as this form of tearing down the muscle fibers and the fascia involves more nutrients for proper recovery. Foam rolling? Same deal. Aggressive foam rolling before and after training creates muscle trauma, just like aggressive stretching. Stretching, however, should never be a ballistic movement. As a competitive bodybuilder, whenever my calories would begin to drop, I'd incorporate more aggressive stretching into my routine. In every single case, I would not sacrifice muscle loss as long as my training volume was low, but intensity was off the charts. Here are the studies. Incorporate stretching in you routine after your workouts, and you will experience less soreness, and increased hypertrophy.


    http://www.ncbi.nlm.nih.gov/pubmed/7968431

    http://www.ncbi.nlm.nih.gov/pubmed/8514707

    http://www.ncbi.nlm.nih.gov/pubmed/2523374

    http://www.ncbi.nlm.nih.gov/pubmed/2142581
     
  2. Cube Dweller

    Cube Dweller Active Member

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    Thanks for sharing. I started missing some of my post-workout stretching. This will help reinforce how important it is and that I don't need to skip!
     
  3. debacle

    debacle Active Member

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    Can you link to a page (or describe) that shows proper stretching for hypertrophy for different muscle groups?
     
  4. mastover

    mastover Well-Known Member

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    Sure, here you go:

    http://dc-training.blogspot.com/2005/11/extreme-stretching.html

    Also, google John Parillo. He was a pioneer with fascia stretching after workouts regarding increased capillary intrusion.
     
  5. debacle

    debacle Active Member

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    Thank you!
     
  6. ObeseAmerican

    ObeseAmerican Member

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    Thanks for the info! I will have to start doing this next week.
     

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