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Stretching isn't the first thing that comes to mind for most people on a muscle building program. This is a big mistake however, since stretching is not only a way to increase flexibility, it also play a large role in the size a muscle can grow.
Skeptical? Read on...
All of the muscle in your body are enclosed in fascia, a dense type of connective tissue. The job of fascia is to help protect muscles, and allow them to maintain their position throughout the body.
The problem is that fascia can actually hinder the ability of the muscles to grow larger, since it may not give the muscles the room they need to expand and grow.
That's right-even if you are eating like and training like an animal, neglecting to stretch your muscles to loosen the fascia may be hindering your body's ability to build muscle mass.
Did you ever wonder why the calf muscles are so stubborn when it comes to building muscle? The fascia in the calf muscles is extremely dense and abundant, due to the extreme weight load that these muscles must deal with on a daily basis. This dense fascia is one of the reasons that the calf muscle is so difficult for most people to develop.
How Stretching Helps Increase Muscle Size
By applying the right stretching techniques, one can stretch the fascia giving the muscles the room they need to expand and increase in size.
The key to loosening fascia is stretching at the right time. In this case, the right time to stretch is right after a weight lifting set when the muscle is fully "pumped", and full of blood. This is the best time to stretch the fascia because the muscle is at it's maximal size, and is already pushing against it. By stretching at this time, you can further increase the amount of pressure on the fascia, which will ultimately lead to expansion.
Stretching Guidelines
When stretching any muscles, always make sure that you reach the point of tension, but not pain. You may feel some minor discomfort, but you should never feel pain.
- Hold each stretch for 20 - 30 seconds.
- Maintain natural breathing throughout the duration of the stretch.
- Stretch in between sets when the muscle is pumped for maximal benefits.
- Never stretch a cold muscle!
- Apply firm pressure with your fingers to the muscle being stretched, to increase it's effectiveness.
With only one or two stretches between each set of exercises, you can kill two birds with one stone. Not only will you increase your flexibility, you will also ensure that your muscle have the room they need to grow.
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