Extreme stretching

[Power-Quest]

Anyone have a link or info on these stretching methods ?

Pics would be real cool , i understand they are to be done after workouts and can make a huge diffrence in ones body.

I am going to be doing a doggcrap(well known trainer) type of program and the stretching will be a must.

I already know about the dumbellsflys till they touch the floor after bench press.

[phikappa]

Huh? Extreme stretching? Dogcrapp? Flys touching the floor?

I....don't.....understand........

[Power-Quest]

.

[Power-Quest]

Ok heres the exact quote from Doggcrap .....

C) Extreme Stretching: it must be done, it's imperative. It stretches fascia and helps recovery immensely. It will dramatically change your physique in a short amount of time if done right, trust me on that.



Now i know i have read about it here on bodybuilding.com that certain stretches are to be done after certain exercises and they can be painful , hince the name extreme stretching.I just can't seem to find the info when i need it.

[phikappa]

http://www.intense-training.com/forums/t2171.html

[Power-Quest]

Thank you phikappa , thats it :)

[phikappa]

Originally posted by Power-Quest
Thank you phikappa , thats it :)

Sorry there's no pics. But, there's a couple of nice avatars! Dayum! :)

[Power-Quest]

Yea that was the first thing i saw was the cute blonde avatar "BONUS" .

Notice Extreme stretching and that avatar go good together.

[DOGGCRAPP]

Dumbells touch the floor? no thats not correct...raise your sternum and chest high and drop your elbows as far down as you can

[phikappa]

Hey everybody, DOGGCRAPP is in da house!!!!!

[Power-Quest]

Originally posted by DOGGCRAPP
Dumbells touch the floor? no thats not correct...raise your sternum and chest high and drop your elbows as far down as you can

I read the correct way to do them and will do them the way you explained DC..... thanks for the advice you make public, and i do realize you have a lot more to offer to your clients , and i am considering applying for your services in the future.

I will be posting my recent picture results, and be able to compare it to my program using most the techniques you have made public in the near future.Ok i am just rambling now.

My workout partner is 54 years old and he said it hurts to stretch the regular way and you want me to extreme stretch lol, maybe he should not do this kind of stretching at his age?

STRETCH
CHEST: Flat bench 90lb dumbbells chest high--lungs full of air-- I drop down into the deepest flye I can for the first 10 seconds or so with my lungs full of air and chest out---then staying there I arch my back slightly and try to press my sternum upward --this is absolutely excruciating--the rest of the 60 seconds I try to concentrate on dropping my elbows even farther down (I try to but I don’t think they are going any lower--LOL)---the last 15 seconds I’m pretty much shaking like a leaf, I have tears in my eyes and I think about dropping bodybuilding and becoming a tap dancer on Broadway (ok that parts not true)--My opinion is people should use dumbbells that are a little over half of what your heaviest set of 6-8 reps would be. I cant state this enough--extreme stretching royally sucks!!! Its painful. But I have seen
amazing things with people -especially in the quads.

[Most Muscular]

If that is the real Doggcrapp.... then the KING is in da house. hail the king

[~*IronBelle*~]

I know this may sound gay to blokes, but yoga is the best form of stretching that you can do. I've taken that up in recent weeks and boy did I learn a few things about stretching that I never even covered with "average" stretching around a workout.

There are sites that actually show you the poses and how to do them, pictures and how they will help. For instance there is one pose called a Masana Squat, which involves a really deep seated squat and holding that position for as long as you can and holding your hands in the prayer position using your elbows to push your knees out and opening up the pelvis further. That squat opens the pelvis right up, increases blood flow to the pelvis and thus increases sex hormone production. When you first start to do some of the poses, you feel really out of shape and tense. I didnt realise how tight my hamstrings were until doing one exercise this week. There are so many poses that you can actually do ten a day for a week and then switch to another ten or go to advanced poses.

Here is a site:

http://www.santosha.com/asanas/index.html

That includes a long list of different poses and whn you click on each one there is an illustration of how to do them.

[~*IronBelle*~]

Originally posted by phikappa
Hey everybody, DOGGCRAPP is in da house!!!!!

LOL!

[~*IronBelle*~]

Originally posted by phikappa
Sorry there's no pics. But, there's a couple of nice avatars! Dayum! :)

Kermit is getting lucky big time there huh?! lolol

[rsw1]

[QUOTE]Originally posted by ~*IronBelle*~
[B]I know this may sound gay to blokes, but yoga is the best form of stretching that you can do. I've taken that up in recent weeks and boy did I learn a few things about stretching that I never even covered with "average" stretching around a workout.




I agree IronBelle, I just tried my first Pilates class last night (similar to yoga), and I can tell you.....It's a killer!! I never realized how poor my flexibility was untill now. Plus, I felt the increased blood flow, better posture and felt fairly energetic afterwards.

And Gay?? If enjoying pretty girls bend over in front of you for an hour is gay, then I 'm as gay as they come!!!.....LOL

[Sam_I_Am]

*Belle*, I practice Ashtanga Yoga, which is a very rigorous type of Yoga. It is very popular thanks to Sting, Madonna, and Gwenyth. The practice builds A LOT of heat in the body, stretches it out wonderfully, and purifies the body. I think it is a great complement to weight training, and combines really well with cardio on 'off' days for a great workout. The breathing techniques taught and the body alignment learned has helped me increase my max lift amounts. Another very helpful aspect of yoga for weight training is the concept of 'bandas', or energy locks. Basically, taking in a deep breath and locking the energy within. You do this by clenching/squeezing the pelvic floor (kegel) and closing off the neck/throat area by subtly moving the head back as if in a heavy wind. Really helps to get that last rep knocked out. And the Dath Vader sound it makes when you breath is pretty cool too. Pilates concentrates more on the 'core' than Yoga, which is an overall body conditioner, however, you will find a great deal of similarities between the two.

Oh, and I am not Gay either. Not that there is anything wrong with that.

[Lynne]

No offense Mr. Doggcrapp, but I'm not doing anything called Doggcrapp....that's gotta be for the boys :D.....

[Lynne]

Originally posted by Sam_I_Am
*Belle*, I practice Ashtanga Yoga, which is a very rigorous type of Yoga. It is very popular thanks to Sting, Madonna, and Gwenyth. The practice builds A LOT of heat in the body, stretches it out wonderfully, and purifies the body. I think it is a great complement to weight training, and combines really well with cardio on 'off' days for a great workout. The breathing techniques taught and the body alignment learned has helped me increase my max lift amounts. Another very helpful aspect of yoga for weight training is the concept of 'bandas', or energy locks. Basically, taking in a deep breath and locking the energy within. You do this by clenching/squeezing the pelvic floor (kegel) and closing off the neck/throat area by subtly moving the head back as if in a heavy wind. Really helps to get that last rep knocked out. And the Dath Vader sound it makes when you breath is pretty cool too. Pilates concentrates more on the 'core' than Yoga, which is an overall body conditioner, however, you will find a great deal of similarities between the two.

Oh, and I am not Gay either. Not that there is anything wrong with that.

Hey Sam,

You gotta be a strong guy to do Ashtanga yoga - whew! ;) That's the same as "power" yoga, right????

[Sam_I_Am]

Lynne,

Power Yoga is a modern descendant of Ashtanga Yoga. The true Ashtanga Yoga is the system practiced and taught by Sri K. Pattabhi Jois of Mysore India. The town pretty much says it all; boy 'am I sore'. It is very rigorous and being strong certainly helps, but like anything else form and alignment are the key. I cannot go as 'deep' into many of the asanas (poses)that require super flexibility, but when it comes to stamina and strength I am right there with it. Headstands, Handstands, shoulder stands, and arm-balances are tons of fun and really satisfying to do. The pretzel poses are tough for bb'ers, but the great part about Yoga is you do what you can and still reap the benefits. You can learn about it at www.ayri.org
If you are ever down state, let me know. My Wife is a certified yoga teacher and teaches Ashtanga at the NYSC's. I'll have her save you a spot up front!

[Intenceman]

Yoga is great for flexibility, but I don't do it (you can develop flexibility during resistance trianing by carying all your exercises through a FULL range or motion from full extension to full contraction.)
Yog can develop BEYOND normal flexibility, but Bell is right, most guys don't need that. Not realy sure why women woldl either, but yoga can be great for relaxaion- its chief benefit to my mind. I am more inclined to the more mental and spritual forms such as kundalini and kriya yoga, not seeing much point in attempting to twist my 235 lbs into a pretzel. The spiritual forms can help you achieve better mental and emotional balance-perhaps their best benefit
I used to meditate a lot and was always "Alpha state" at age 19 or 20...lol

[Lynne]

Originally posted by Sam_I_Am
Lynne,

Power Yoga is a modern descendant of Ashtanga Yoga. The true Ashtanga Yoga is the system practiced and taught by Sri K. Pattabhi Jois of Mysore India. The town pretty much says it all; boy 'am I sore'. It is very rigorous and being strong certainly helps, but like anything else form and alignment are the key. I cannot go as 'deep' into many of the asanas (poses)that require super flexibility, but when it comes to stamina and strength I am right there with it. Headstands, Handstands, shoulder stands, and arm-balances are tons of fun and really satisfying to do. The pretzel poses are tough for bb'ers, but the great part about Yoga is you do what you can and still reap the benefits. You can learn about it at www.ayri.org
If you are ever down state, let me know. My Wife is a certified yoga teacher and teaches Ashtanga at the NYSC's. I'll have her save you a spot up front!

Thanks! :)

[~*IronBelle*~]

You should try the yoga intense. It's amazing. I feel a lot of increased energy in just three sessions. I also took it up to clear lymphatic system as a lot of the poses stimulate various systems in the body and really get your circulation going. I'd say it is great when you want to detox actually. I'm doing a lymphatic clease this weekend actually followed by a liver cleanse and I will be doing more yoga to help elimate toxins more quickly. I think it is honestly something I could stick to for life. It makes me feel energised as the others have said.

[Sam_I_Am]

There are many styles, schools, and lineages of Yoga, which is great because it means there is just the right kind of Yoga for each person out there. I like vigorous, flowing active yoga, so I go for Ashtanga. For Intenceman, he like kriya or kundalini, which he finds more spiritual and mindful. For folks who shy away from the perceived religious aspects of Yoga, there is YogaFit, which is tailored to a Gym environment and is all in english with little or nor spiritual involment. For the analyst and perfectionist, there is Iyengar. For the super spiritualist and thinkers, there is Sivananda. I am a strong believer in Yoga, which in its definition is union of mind and body. Yes, it calms the mind, purifies the body, and soothes the soul. Carry all that over to bodybuilding, and you can see the gains in breath control, stronger lifts, less injury, less fatigue, and more body control. For me, its a win/win situation, and I urge everyone to give it a try. Great way to make new friends too.

[Sam_I_Am]

~*IronBelle*~,

Congratulations on discovering Yoga. I truly hope you do stick with it for life. The benefits are truly amazing.

With regard to your detox programs, have you read any of the books by Elson M. Haas? His book 'Staying Healthy with the Seasons' was recommended by my Yoga teacher, and the book is great. You can get it online at barnes and noble dot com. The ISBN number is 1587611422 and its $15.