been looking for info how to extreme stretch. can somone explain or give a link for me. IN "lets stir things up" i do not believe it goes into detail on how to extreme stretch
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been looking for info how to extreme stretch. can somone explain or give a link for me. IN "lets stir things up" i do not believe it goes into detail on how to extreme stretch
Do a search on Myofacial Stretching. Very complicated and effective stretching that stretches the sheeth over your muscle
thanks, but i actually found it.Quote:
Originally Posted by dr.shred
on to the stretches...
chest=flat bench 90lb dumbells chest high--lungs full of air--first 10 seconds drop down into deepest stretch and then next 50 seconds really push the stretch (this really really hurts) but do it faithfully and come back in this message board in 4 weeks and tell me if your chest isn't much fuller and rounder
triceps-seated on a flat bench-my back up against the barbell---75lb dumbell in my hand behind my head(like in an overhead dumbell extension)--sink dumbell down into position for the first 10 seconds and then an agonizing 50 seconds slightly leaning back and pushing the dumbell down with the back of my head
shoulders-this one is tough to describe--put barbell in squat rack shoulder height--face away from it and reach back and grab it palms up (hands on bottom of bar)---walk yourself outward until you are on your heels and the stretch gets painfull--then roll your shoulders downward and hold for 60 seconds
biceps--just like the above position but hold barbell palms down now (hands on top of bar)--sink down in a squatting position first and if you can hack it into a kneeling position and then if you can hack that sink your butt down--60 seconds--I cannot make it 60 seconds--i get to about 45--its too painfull--if you can make it 60 seconds you are either inhuman or you need to raise the bar up another rung
back--honestly for about 3 years my training partner and I would hang a 100lb dumbell from our waist and hung on the widest chinup bar (with wrist straps) to see who could get closest to 3 minutes--I never made it--i think 2 minutes 27 seconds was my record--but my back width is by far my best bodypart--i pull on a doorknob or stationary equipment with a rounded back now and its way too hard too explain here--just try it and get your feel for it
hamstrings--either leg up on a high barbell holding my toe and trying to force my leg straight with my free hand for an excruciating painfull 60 seconds or another exercise I could only show people and not type here
quads--facing a barbell in a power rack about hip high --grip it and simultaneously sink down and throw your knees under the barbell and do a sissy squat underneath it while going up on your toes. then straighten your arms and lean as far back as you can---60 seconds and if this one doesn't make you hate my guts and bring tears to your eyes nothing will---do this one faithfully and tell me in 4 weeks if your quads dont look alot different than they used to
calves--my weak bodypart that i couldnt get up too par until 2 years ago when i finally thought it out and figured out how to make them grow (with only one set twice a week too) I dont need to stretch calves after because when i do calves I explode on the positive and take 5 seconds to get back to full stretch and then 15 seconds at the very bottom "one one thousand, two one thousand, three one thousand etc" --15 seconds stretching at the bottom thinking and trying to flex my toes toward my shin--it is absolutely unbearable and you will most likely be shaking and want to give up at about 7 reps (i always go for 12reps with maximum weights)--do this on a hack squat or a leg press--my calves have finally taken off due to this and caught up to the rest of me thank god (ok thats enough typing my girl wants to go eat--later)