Stretch and grow
There is a postulate in the world of bodybuilding.which all agree.even the experts: stretching – it's good for the muscles.According to the STIF."Research and experiments have confirmed exactly.that flexibility is an essential component of good shape ".Charlie Francis (Charlie Francis).former coach of Ben Johnson.wrote: "If your muscles are firm.as a tree.well run you'll never ".On the other hand.as pointed out by Komi (Komi) in his classic book on the strength and power."One of the main goals of horsepower and weight training – is to increase muscle density".Some research work of Professor Gregory Wilson (Gregory Wilson) show.that powerlifters with a tight squeeze the muscles were capable of laying more weight.than those.whose muscles are flexible (1).We also say that stretching can increase the likelihood of injury and greatly reduce athletic performance.Shocked? So it should be!
Tight muscles or flexible?
Which muscles give a better return – stiff or flexible? Bodybuilders know.that muscle contractile proteins are made of actin and myosin.The more of these fibers, the more muscle.Muscle fibers are bound together by other proteins, mainly collagen.Each skeletal muscle is attached to the bones of the two tendons – one at each end.In addition to its function of holding the muscle fibers together.fibrily tendon collagen also have an important task force transfer.produced by the contractile tissue.Collagen is usually less resilient.than myosin and actin.connective tissue proteins therefore define the degree of elasticity of your muscles.at least.when they are relaxed.At a voltage of contractile elements are sealed.You can check it by touching the reduced biceps.If a strong contraction of the muscle fibers become almost as solid as the tendon.Do not forget that when you read an article on.Obviously, when you stretch a muscle, the greatest impact falls on actin and myosin.In order.to stretch tight ligaments.You first need to increase the density of actin and myosin.so that the tension had not just on some contractile proteins.
Tight muscles stronger?
The research results are applicable to bodybuilding Williams.as participants in the experiment were experienced in the bench press untrained athletes and individuals.Those.who had a more dense muscle.produce more isometric and concentric (ie positive) force.than subjects with more flexible muscles.Therefore, Williams concluded.that "the density of the muscle affects athletic performance (positive part in the bench press).enhancing its ability to develop efforts ".On the elasticity of muscles during the force more.and that the work is less effective.because some of the energy is lost.
How training affects the elasticity of the muscles?
Researchers have always said that weight training imprisons muscle (2).But if it means better power transfer and.as a result – stronger muscles.there is nothing wrong with that.Note that the steroids also increase muscle density, and partly it helps develop a stronger effort.
Stretching improves flexibility there? At first it seems obvious.Stretching increases range of motion.But the researchers ascertain.that this is not entirely due to increased elasticity of the muscle proteins.Magnuson found.that stretching increases the tolerance of a muscle to stretch without any changes in the mechanical properties of different muscle components (3).In other words, you think you become more flexible, but in reality, nothing of the sort.Of course, those who stretched for hours, more flexible, but it takes years.Any major structural changes are unlikely to occur after a couple of months stretching.
Magnuson said.that even three months of stretching with isometric exercises do not affect the work-induced muscle density with weights.Wilson found.eight-week stretching program that makes the muscles of subjects.not previously engaged.more dense.although.that the amplitude of motion increases.There is no consensus about the effect of stretching on flexibility.It is very difficult to measure, and the methods used in different studies vary widely.It seems obvious that bodybuilders are losing flexibility, if they do not stretch.The challenge is to maintain at least some degree of flexibility.If you can not get a hand to the back pocket of your trousers, it's time to take action.
Whether stretching prevents injury?
For bodybuilders, a side effect of increased muscle density is their greater susceptibility to injury.This is probably one of the reasons why consumers are more likely to receive steroids, trauma, such as rupture of ligaments.The question of the impact of stretching on injury causes a lively debate in the scientific community (4).Like Wilson.reasonable to assume.that musculo-ligamentous flexible system reduces injuries fibers.with better cushioning.Shortened range of motion, except that it's just uncomfortable, increases the risk of injury.Regular stretching can help reduce its.
Stretching to warm up
More and more studies warn of the danger of stretching before a workout (4).Let's see how stretching increases the local temperature of the muscles.The muscle is similar to an elastic belt.when you stretch it and keep it in that position.it's getting warmer and warmer.When stretching elastic energy accumulated.which has two choices: to be used to reduce or to stand out in the form of heat.If you hold the stretched position, we choose the second path, heat is released.Severe negative repetition causes excessive sweating for the same reason: the elastic energy is released as heat.because there is no muscle contraction.
Although the main argument against the use of stretch as a starter is.that stretching itself can easily damage the muscles.There is nothing wrong with light stretch.Its main advantage is that it spends very little ATP.That is, you do not get tired of the fact that the stretched.In addition, stretching – a very natural and enjoyable process.The first thing we do when we wake up, stretch ourselves this – and feel great.The compound stretches and exercises with light weights – it's the fastest and most efficient way to warm up.You will not only stimulate the muscles, but also raise the body temperature.
Recently, Stone and Shiling in one of his speeches warned.that stretching may reduce the effectiveness of the muscle (5).I have to agree that violent stretching can reduce the ability of muscles to the development effort to almost zero.I will illustrate.I put on the hack machine is moderately heavy weight, took the position, and sat down as far as possible.This extreme position, together with the additional weight allowed me to stretch the quadriceps are much more.than natural.From this position I was raised a few inches and fell again, with 10 repetitions.Then, after resting a few minutes, I tried to squat.Force was not.I rested for a few minutes.experienced a slight recovery.but occurred because of stretching fiber damage, I felt immediately.Transfer effort lost efficiency.
Based on his experience.I can not agree with the scientists – stretching may reduce short-term ability of muscles to develop efforts.Still, it was an extreme stretch.The concept of "extreme stretching" for different people mean different.You can usually tell when reached a critical point stretch, but usually it's too late.I used the simulator plus the extra weight and more to clarify this.Much harder to reach the item in the isometric work.What confuses the issue even more.Some scientists have noted an increase in strength after pre-stretching before working with weights.The main argument in favor of flexible muscle is a statement.that they can store more potential energy during lowering weight.You will have to determine for themselves whether stretching improves your performance or not.Do not follow the tenets of.If you stretch before and during training reduces the efficiency of your muscles.then stretch at the end of training.And pay no attention to what others are doing.If the preliminary stretching helps you do it.
Is it necessary to warm up?
I once trained with a guy whose workout was to exchange jokes with the girls.Then he sat on a bench and perform bench presses while sitting with a pair of 75-kg dumbbells, which I handed to him.Same thing with the bench press – he started at once with 200 kg.I do not understand this.No warm-up I could barely even catch up.Special rules there is no warm-up.Some cost even without it, and some kneaded long and thoroughly.
Do I have to stretch between sets?
Powerlifters say that stretching between sets – that's what they need the least.They need to be as "stiff".That's why they use a variety of shirts, shorts, belts and bandages – it makes them more "rigid".And what about bodybuilders? Their goal – to subject the muscles as much as possible a powerful stress and not necessarily by means of large scale.So it is not particularly important to be "hard".There are several reasons why bodybuilders should stretch between sets.You can lose a bit of strength for the benefit given by a streamer.I would venture.One major reason is.that when the muscles are filled with blood.they are not very flexible.that reduces the likelihood of a point.when stretching can reduce the effectiveness of.Stretching the trained muscles is just as important because it helps them to relax.The muscles are antagonists in some measure of tension between the sets.that reduces blood flow and energy use of the "repositories".have already been depleted prior Seth.As a result of slow recovery.During stretching you feel immediately better circulation and easing tension in the muscle.Recovery is accelerated.When you're working biceps, triceps create additional resistance to what is called koaktivatsiey.It is slightly.but by the end of sets increases.that is, it was then.when you have less resistance.but not more.Koaktivatsii problem is particularly relevant for less experienced bodybuilders.Studies have shown.that leg extensions koaktivatsiya biceps equivalent to 6% of the activity of the quadriceps in the early sets and rises to 11% at the end (6).The numbers may seem small.but often the athlete can not complete the last repetition of only a couple of pounds.Stretching the antagonistic muscles, you can reduce the negative effect koaktivatsii.
Do I have to stretch between workouts?
There are two main points of view.According to one.Stretching is an integral part of normal training and should not be allocated to a separate training.The other recognizes the benefits of stretching between workouts, including speeding up recovery.I agree with the last statement.Active recovery is more effective than passive (ie, just rest between workouts).See what happens when a muscle ache.If you just wait for the pain go away, it may take several days and on special occasions – even weeks.Regular stretching significantly accelerate recovery.Wait until the pain is almost reached its peak and then begin to stretch the sore muscle group.Since stretching too early, you risk damage to increase due to training session.Paradoxically.You can stretch immediately after a workout.because damage is still too small.Later, when the game enters catabolism, there is pain.Stretching restores better than working with the average weights.When the pain starts to fade.You can stimulate aching muscles at the end of training.using light weights and stretching.If you want to further accelerate the recovery.stretch between the workouts and do not necessarily actively.In addition, pain and prevent too high intensity.Hold the stretched position for one minute.Your task is likely to stretch the contractile apparatus.than collagen.so soft, stretching should be sufficient.
Stretching the already aching muscle groups, you will experience a significant analgesic effect.Yes and a small amplitude stretching.When you hold the stretched position, you can gradually increase it as the remission of pain.A few minutes later she left almost entirely.If you rest for 15 minutes, the pain will come back again and the amplitude decrease.What's the point? By stretching the muscles you want to temporarily raise the level and slightly anabolic.
How stretching can increase anabolism?
Studies show that people who start to stretch, grow stronger.Of course, the effect is not the same as when working with weights, but it is.People.regular trains with weights.Stretching will add little in terms of power.because their muscles are stubbornly opposed hypertrophy.but the rate of recovery from them to rise.In addition, stretching gradually, but significantly alters the shape of the muscles.Thanks to her.there are still some processes.for example.Local anabolic substance.as prostaglandins.muscle membranes begin to be released.In addition, there is a local organization of certain substances – focal adhesion complexes (FACs).They are present in the same.where and mRNA (messengers.that dictate the need for a new protein fibers).and ribosomes (they formed new muscle mass).When the new FACs are formed, mRNA and the ribosome are approaching each other, increasing the likelihood of their meeting.Scientifically speaking.stretching.you increase the effectiveness of post-transkriptsionalnuyu anabolic process.
How to stretch?
There are several correct ways to.I will touch on only three.My favorite – it's stretching the use of a fixed point.I hold the stretched position 15-30 seconds.Without beating I stretch, more and more coming up to the limit.This method is most affected by the contractile apparatus.In order to stretch the tendons and collagen fibers, you have to stretch the muscle, when it reduced.For example, to stretch the biceps legs, put his foot on a high stand.Bend your knees and push with his foot on the surface of the base, using the stretched biceps.Then, pressing his knee on his hands, straighten your leg, overcoming the resistance of the biceps.Needless to say, that this technique is much more dangerous than the previous.It should be applied only at the end of training.when you are already stretched by the first method to.during and between sessions.The third method – the stretching it with the dumbbells at the gym and during exercise.I'll explain next time.when we discuss the use of elastic properties of muscles to accelerate growth.Michael Gyundill
