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 complete 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 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 therapist. 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.


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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
http://www.completephysique.info