Stretch to Grow!

As a muscle building expert, I am often asked when is the best time to stretch and if stretching is important.

Let's talk about timing first. I would tell you the Absolute BEST time to stretch is between sets or exercises once your warmed up a bit. Why? First off, the muscles, and connective tissue (ligaments,tendons) are less susceptible to injury at this time. The more warmed up you are, the better the elasticity of all these things and the less risk of pulling or tearing anything. Secondly, because muscles are encased in a sheath called fascia, the muscles need to be stretched in order to give them room to grow. Basically if you can expand the sheath around the muscles, you will give the muscles a little room for grow. "Yea but i'm a woman and don't want big muscles". I know, I have heard that a thousand times. Fine, but how about increased flexibility and better recovery from workouts, as well as flushing away toxins that build up in the muscles once you comeplete an intense set?

I know that got your attention.

"Okay Brian, is there anytime NOT to stretch"? Yes, I would say three times only.

First, when IF you are going to to a maximum LIFT, ANY KIND of lift ONE time. NO STRETCHING! You will maximize lift if YOU don't. Warmup, yes, but NO STRETCHING. Second, when you have so much mobility around certain bodyparts. For example shoulders, many people I know have a great deal of range of motion in all three planes in which the shoulders move in. This may increase risk of injury is someway.

Lastly, when you get injured. Especially before you are examined by a physician or physical thrapist. They may do some different types of stretching you are not trained to do, or advise you NOT to stretch is any way.

Oh I almost forgot to mention, you can also stretch at the end of the workout as a cool down and help you with recovery time. Hold your stretches 15-30 seconds and repeat two times. When you perform each stretch, make sure you find the end point, where you feel a slight pull and little discomfort, but don't go beyond that point. Make sure to breathe normally and don't hold the breath for any length of time. This is just called a static stretch and is the most basic of all stretches, but just covering the basics is good for those of you who don't understand why you should stretch.

Brian A. Gurneak is a Master Level Professional Personal Trainer and has been working with individuals and groups for over a dozen years. He is also has competed as a drug-free bodybuilder since 1994, and is a professional fitness model. He specializes in fat loss and muscle gain. For more articles/tips visit www.completephysique.info

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