Stretching For Weight Training Part 2

[scott_donald]

This can also be done during the lifts. So in between do squats stretch the quads etc in the rest time of the stretch.

Static Stretching
Many people use the term "passive stretching" and "static stretching" interchangeably. However, there are a number of people who make a distinction between the two. According to M. Alter, Static stretching consists of stretching a muscle (or group of muscles) to its farthest point and then maintaining or holding that position, whereas Passive stretching consists of a relaxed person who is relaxed (passive) while some external force (either a person or an apparatus) brings the joint through its range of motion.
Notice that the definition of passive stretching given in the previous section encompasses both of the above definitions. Throughout this document, when the term static stretching or passive stretching is used, its intended meaning is the definition of passive stretching as described in the previous section. You should be aware of these alternative meanings, however, when looking at other references on stretching.


stretch routine

all right, you all know how important stretching is so i thought i'd write down my stretching routine for you all, it's not the greatest i takes some times but you can mess with the duration of the exercises but you can get it all done in 3-5 min if you do it back to back

-it's a post workout routine
- i do not add it with the 40-50 min i train it's separate

if you train chest/tri's:
i stretch chest with first stretch exercise, then tri's with first, then chest with second and then tri's with second then i'm done it takes about 1 min maybe 2 min at most so i don't think you will be bothered with time

here it is:

quadriceps

standing quadriceps stretch (10 seconds) -- continue to next stretch
lying quadriceps stretch (15 second) -- end or continue to next stretch

hamstrings

standing hamstring stretch (10 seconds) -- continue to next stretch
seated forward hamstring stretch (15 seconds) -- end or continue to next stretch

calves

floor board straight leg calve stretch (10 seconds) -- continue to next stretch
seated barbell calve stretches (15 seconds) -- end of continue to next stretch

back (lats)

wall lats stretch (10 seconds) -- continue to next stretch
flat Bb pull over in stretched position (15seconds) -- end or continue to next stretch

back (traps)

behind the back shrug in stretched position (10 seconds) end or continue to next stretch

biceps

one armed doorway biceps stretch (10 seconds) -- continue to next stretch
incline Db curl in stretched position (15 seconds) -- end or continue to next stretch

chest

two armed doorway chest stretch (10 seconds) -- continue to next stretch
incline/flat Db fly in stretched position (15 seconds) -- en or continue to next stretch

triceps

overhead triceps stretch (10 seconds) -- continue to next stretch
old school triceps stretch (15 seconds) -- end or continue to next stretch

shoulders (font delt)

doorway front deltoid stretch (10 seconds) -- continue to next stretch
incline front deltoid stretch (15 seconds) -- end or continue to next stretch

shoulders (medial delts)

side deltoid stretch cross chest (10 seconds) -- continue to next stretch
behind the back side deltoid stretch (15 seconds) -- end or continue to next stretch

forearms

Bb wrist curl in stretched position (10 seconds) -- end or continue to next stretch

now pain is normal when you doing this, but if it's a ongoing pain stop doing this and find yourself another stretching routine, it would be stupid to injure yourself with stretching

pictures of the stretching exercises can be found:
http://www.exrx.net/Lists/Directory.html
http://www.abcbodybuilding.com/maga...lstretching.htm

[Mr. Omlette]

Your second link doesn't work

[Paul R. Del Vec]

Scott:
Excellent 2 articles. I am going to post them for my athletes. I also try to extend the concept to the athletes that stretching means relaxing a muscle to achieve the stretch. It seems like you covered the bases.
Respectfully,