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By Scott W. Steven n Demetriou and Steve Namat
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NOVEMBER |
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Photos of IFBB Pros
, by Rick Schaff
owntown), Tampa, FL
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tretch
sYou’ve
Y
rehearsed today’s
workout in your
head all morning
long. How will
that first, telltale
warm-up set feel?
Just the thought
of those clanging
plates when
you’re squatting
gets your palms
a little sweaty.
Occasionally, you
test your arm,
diagnosing the achy
elbow that’s been
giving you trouble
for a few weeks.
When you finally arrive at the gym,
ignited by the adrenaline that’s been
building all day, you make a beeline for
the weights. Striding past the stretching area, you barely notice the yoga class
slowly filling in as usual. Your mission today is clear, and very far from creating the
slender, sleek and flexible physique like
the yoga instructor you just passed by. After all, it’s no secret that weight training,
not stretching, is the way — dare you say
— the only way to develop the powerful
physique you’ve been working so hard for.
Stretching Outside the Box
Let’s examine that notion and stretch
outside the box a bit, if you will. What
if I told you that men who didn’t just
stretch, but prioritized it in their training built some of the most impressively
muscular and powerful physiques of
all time? Even six-time Mr. Olympia
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Holding the bottom position
of a dumbbell flye is one way
to aggressively stretch the
pectorals with weights.
Fascial Stretching: Who Says What?
FST-7
Parrillo System
DC Extreme
Extra Pump Sets
7 Sets
None
None
The Stretch
Self
Stretching
Deep, partner-assisted
Weighted
(extreme)
When
Between sets
Between sets/
post-workout
Post-workout
Focus on the Pump
+++++
+++++
+++
Loading Under Stretch
++
++++
+++++
+: means less emphasized; +++++: means highly emphasized
Dorian Yates, the alpha-male among the
IFBB’s first generation of “mass monsters,” is shown stretching extensively
in his training video, “Blood & Guts.”
Tom Platz, creator of perhaps the most
impressive set of legs of all time, emphasized stretching in his training and was
renowned for squatting Olympic style
— ass to the grass. (It’s also probably
not a coincidence that these men were
considered two of the hardest-training
bodybuilders of all time.) Well-respected iron guru Vince Gironda emphasized
that the maximum stretch portion was
the most important part of an exercise’s
range of motion.1
While few would argue that working
a muscle through its full range of motion
will help it grow, some have taken this
notion even further, arguing that aggres-
stretch
sive stretching in and of itself may foster
greater muscle size. Ohio-based bodybuilding aficionado John Parrillo may
have been the first to formalize stretching as a part of a hypertrophy (musclebuilding) regimen. In his training manual, Parrillo calls stretching the “forgotten
exercise,” explaining that fascial connective tissue that encases muscle tissue
may in fact limit muscle growth, shape
and separation.2 (See “What Is Muscle
Fascia + Why Should It Be Stretched?”
on the right) Parrillo goes so far as to say
that stretching is even an effective solution for forcing unresponsive, stubborn
muscles to grow. He favors stretching
repeatedly during a workout, between
sets, when the muscle is engorged with
blood. Beyond enhancing muscle size,
both Parrillo and Platz believe that by
limiting the inhibitory effects of what
are called the golgi tendon organs, aggressive stretching can even increase
strength per se.2, 3
Stretching Their Limits
You may have heard of two highly popular bodybuilding training programs today,
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gains
Doggcrapp Training (DC Training) and
FST-7 (Fascia Stretch Training-Seven),
which both use fascial stretch as a trigger
for muscle growth, though in substantially different ways. DC Training is an
abbreviated, progressive overload-based
training system invented by Dante Trudel
and made popular by 202 Mr. Olympia
David Henry and top NPC national contender Dusty Hanshaw. Trudel’s focus
on fascia comes in the form of “Extreme
Stretches,” performed by heavily loading
the just-trained, pumped muscle group in
a deep-stretch position, creating a fascial
stretch greater than would otherwise be
possible and an excruciating build-up of
painful metabolites like lactic acid. Trudel
gives credit to Parrillo for initiating his interest in fascial stretching, and he weighs
in heavily on the science, suggesting that
“under various circumstances, a stretched
muscle under load has produced hyperplasia [an increase in the number of
muscle fibers], increased IGF-1, increased
MGF (two very potent growth factors),
increased protein synthesis and increased
long-term production of prostaglandin F2
alpha, an anabolic stimulator of myofiber
growth.”4 Above all, Trudel cites two decades of real-world evidence in the form
of thousands of feedback emails from clients he’s trained with this method.
What Is Muscle Fascia + Why Should It Be Stretched?
Muscle fascia is the dense, fibrous network of connective tissue that surrounds
and interweaves itself throughout the skeletal muscle of the body. It transmits
force to muscular tendons, gives muscles their individual shape and contours, and
defines the separation between muscles in a muscle group (e.g., between the four
quadriceps muscles on the front of the thigh). Although often attributed to the
individual fibers themselves (which are too small to see individually with the naked
eye), it’s actually the shape of muscle fascia that gives muscles the “striations” that
are visible in contest-lean bodybuilders.
The fascia therefore can limit the size of the fiber growth in which they encapsulate
the muscle fibers. Aggressive stretching of the muscle fascia may remove the physical,
compressive limits placed on a muscle’s size (giving it room to grow), as well as foster
muscle growth in and of itself (e.g., by triggering the local release of growth factors).20
STRUCTURE OF A SKELETAL MUSCLE
Fascicle
Perimysium
Bone
Muscle Fiber
Tendon
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Epimysium
Endomysium
The muscle fascia (called the epi-,
peri-, and endomysium) bundles
the muscle fibers together and
gives the muscle its characteristic
three-dimensional structure.
Illustration by Molly Borman
Blood Vessel
In the case of FST-7, successfully
employed by IFBB pros Phil Heath and
three-time Mr. Olympia Jay Cutler, Hany
Rambod’s training paradigm includes a
fascial stretch component within a more
“traditional” higher-volume bodybuilding-style workout. FST-7 appends several (typically seven) high-repetition,
short rest-interval (30–45 seconds) sets
to the normal training of each muscle
group, usually as a finishing move. Rambod’s goal is “to bring as much vitamins,
minerals, amino acids, oxygen, etc. into
the muscle, and also [to] stretch the
fascia surrounding it to help encourage
maximal muscle growth.”5
mu
gains
LIGHT TO AGGRESSIVE STRETCHES
QUADRICEPS
stretch
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BICEPS
Grab horizontal bar, palms down and
sit down into stretch.
OR
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Grab ankle and pull leg up and back
toward glutes.
HAMSTRINGS
Pull arm across body, hand facing up.
adductors
Seated “Indian style,” press knees
down with your hands or grasp
ankles and press down with
forearms/elbows.
CALVES
Even if you’re not a DC Training fanatic
or FST-7 advocate, there’s good reason to include aggressive stretching in
your weight-training approach. That is,
of course, if you’d like to make greater
gains in muscularity. However, how
and when you stretch is important, depending on which approach you take to
bodybuilding training.
Like Parrillo, with FST-7 Rambod suggests aggressive stretching during a workout, between sets, when the muscles are
pumped. Because these kinds of stretches
limit blood flow and trap metabolites,
muscle perfusion rebounds after the
stretch, further enhancing the pump.6, 7, 8
(If you doubt this, try it during your next
training session and you’ll quickly see
what I mean.) Restricting blood flow in
this fashion may even have an ergogenic
effect, improving performance on the following set.9, 10 Typically, Rambod’s program finishes off its attack on a muscle’s
three-dimensional network of fascia with
“seven sets” to maximally engorge the
muscle. If you subscribe to the “volume
training” principle of muscular overload
(multiple sets of multiple exercises) to
generate hypertrophy, Rambod’s techniques are right down your alley.
On the other hand, with DC Training,
Trudel suggests extreme stretching only
after training a given muscle, and for
good reason: Extensive stretching may
adversely affect your performance in
the weight room, reducing the weights
Grasp vertical post, pronated with
thumbs down. (Not pictured)
deltoids
Stretching for
Muscularity
With a staggered stance, front forefoot pulled up (dorsiflexed), with an arched back,
bring torso forward by bending at the hips.
PECTORALS
TRICEPS
Place hand behind head with elbow
up, push down on elbow.
Unilateral pec stretch with stable post.
or
Stretch bilaterally: palms on doorframe,
body falls forward. (Not pictured)
Standing on block or step with one
foot or both, allow heel(s) to sink.
LATISSIMUS
DORSI
Holding a stable post, pull lat into
stretch at desired angle.
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stretch
you can handle.11 Because a DC-style
extreme stretch is heavily loaded with
actual weights (see “Light to Aggressive
Stretches for Each Muscle Group” on p.
232) and typically held as long as safely
tolerable, the technique is often likened
to “stretch overload” models of muscle
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growth used in animal research. However, these protocols involve a stimulus
applied around the clock, a far cry from
even a most impressive extreme stretch
that lasts 90­–120 seconds (which is less
than 0.1% of a 24-hour day). More relevant research, performed with people,
suggests that extreme stretching, as with
DC training in general, literally kicks in
the front door of the muscle-growth department. Passive, light stretching, even
for long periods, does little for protein
anabolism, and low-intensity isometric
contractions (in which a muscle doesn’t
HEAVY/DEEP/BILATERAL
BICEPS
Perform Light stretch with bar
higher and/or sink down further.
OR
Deepen Light stretch by extending
arm back like a pec stretch, and “roll”
elbow under to point at the floor
(pronating hand). (Not pictured)
Place foot on waist-high surface
(or higher if you can) and
perform the Light stretch (keep
your back arched).
TRICEPS
deltoids
Grasp horizontal bar, palms up, and
then sit down (not shown) into stretch.
LATISSIMUS
DORSI
Do Light stretch seated, with partner standing over you and manually assisting
to deepen stretch.
OR
Squat 3–4 inches and grasp pole behind head. Stand up to deepen stretch. (Not pictured)
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HAMSTRINGS
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Lat pulldown stretch at the top of the
range of motion. (Not pictured)
OR
Supported T-bar stretch at bottom of
the range of motion. (Not pictured)
stretch
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HEAVY/DEEP/BILATERAL
adductors
Spread legs and do “the splits,” supporting yourself with hands on a bench or the floor.
OR
CALVES
QUADRICEPS
At the most abducted position of the adductor machine, lean forward as if
stretching hamstrings. (Not pictured)
Squatting underneath a waist-high Smith or secured barbell (like doing the limbo),
hold the bar to support yourself and let your knees fall forward over your feet.
actually shorten, such as pushing against
a building) only modestly elevate protein
synthesis.12 Extreme stretches, on the
other hand, require heavy isometric exertion in a deep-stretch position. Interestingly, research published after Trudel
first introduced DC training to the bodybuilding community demonstrates isometric training at 60% of maximal effort
totaling two minutes per session (nearly
identical to Trudel’s prescription) produces impressive muscle growth.13 Additionally, extreme stretching occludes
blood flow (evidenced by searing pain),
which potentiates the stimulus of resistance exercise to produce hypertrophy and release growth hormone.6, 7, 14, 15
Thus, if your training style is progressive
overload-oriented like DC, where adding
reps and/or weight day in and day out
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PECTORALS
Hold dumbbells and perform
Light stretch.
Partner pulls arms back (at hands) to stretch pecs.
stretch
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LOADED/EXTREME/UNILATERAL
is your priority and you’re a glutton for
punishment, this kind of post-training
stretching will probably suit you well.
Whereas the “seven sets” of FST-7 could
be likened to spreading the icing on your
workout cake, extreme stretching is like
pouring a bucket of the sweet stuff on
top of your confection — it may not look
pretty, but it makes for tasty results.
Seated, reclining on incline bench, hold
dumbbells at bottom of curl position,
hands supinated.
BICEPS
PECTORALS
Weighted pec-deck stretch; unilateral to focus stretch.
OR
Flat, incline or decline dumbbell flye stretch; hold in the bottom position. (See page 228)
QUADRICEPS
deltoids
LATISSIMUS DORSI
Place front of one ankle on pad (the
pulldown thigh pad), squat down and
drive hips forward.
Unilateral handcuff stretch. Using a
D-handle and your arm behind your
back, the cable pulls hand (palm facing
away from body) toward opposite
shoulder blade.
Unilateral lat pulldown stretch: Angle
arm overhead and add weight as desired.
OR
Squat deeply into a sideways lunge to
stretch one adductor at a time.
Hang in pull-up position with loaded
dip belt for added weight (use straps
if needed). (Not pictured)
OR
Place foot on waist-high surface to your side
and sink sideways as with stretch above.
(Not pictured)
Stretch at bottom of overhead dumbbell
triceps extension.
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HAMSTRINGS
Deep stretch (with safe back position) at bottom of range of motion for a
stiff-legged deadlift. Not much load is needed here (no more than 135 pounds
for most trainees).
CALVES
TRICEPS
adductors
Calf stretch on standing or seated calf
machine at bottom of range of motion.
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Stretching: The Truth
Direct studies examining how stretching
can enhance gains from weight training
are lacking, but there are good reasons to
believe fascial stretching, within a workout and/or after weight training, can be
beneficial. See “Fascial Stretching: Who
Says What?” on p. 228 for a comparative
breakdown of Rambod’s (FST-7), Trudel’s (DC extreme stretches) and Parrillo’s stretching prescriptions. Volumeoriented trainees would be best served
by Rambod’s or Parrillo’s approaches,
whereas strength fanatics might first train
heavy and then stretch heavy with an extreme-stretch protocol. Either way, if you
thought stretching was for lightweights,
it’s time you paid closer attention to what
the top bodybuilders are doing to advance
staggering degrees of muscle growth.
Scott W. Stevenson, PhD, LAc, is an exercise physiologist, licensed
acupuncturist and competitive bodybuilder residing in Tucson,
AZ. He can be reached via www.ScottStevensonPhD.com.
References
1. V. Gironda. 2010. www.ironguru.com. 6.15.10.
2. J. Parrillo. Parrillo Performance Training Manual. 2004.
Parrillo Performance: Fairfield, OH.
3. T. Platz. 2010. 2008 Back Day DVD. http://www.youtube.
com/watch?v=sopwNW1aTQA. 6.15.10.
Stretching isn’t a
component that’s
overlooked by
serious bodybuilders.
While common
stretches are
relatively pain free,
aggressive stretching
can actually be
quite painful.
4. D. Trudel. Interview regarding DC Training. June 2010.
(Personal Communication)
5. H. Rambod. 2008. What is FST-7? http://www.fst-7.com/. 6.1.10.
6. K. K. McCully. Adv Exp Med Biol, 2010. 662: p. 317.
7. T. Sadamoto, et al. Eur J Appl Physiol Occup Physiol, 1983.
51(3): p. 395.
8. T. Osada, et al. J Physiol Anthropol Appl Human Sci, 2003.
22(6): p. 299.
9. J. R. Libonati, et al. J Strength Cond Res, 2001. 15(3): p. 362.
10. J. R. Libonati, et al. Cardiologia, 1998. 43(12): p. 1355.
Stretching for Muscle Growth: Added Notes
ove into stretches slowly, without bouncing, especially when doing
M
weighted DC-style stretches.
se a spotter for weighted stretches and stay in constant communication
U
if your partner is assisting with your stretches. Have a safe “out” of every
weighted stretch, including a partner to take over.
Terminate any stretches that cause joint or tendon pain or aggravate (or
cause) injury.
Stretch “intuitively”: Find the particular stretch variation to target the intended
muscle. Slight changes in joint angle and rotation can make or break a successful
stretch. Also, note that fascial stretching intends to stretch fascia, rather than
improve flexibility. For example, impressive lower back flexibility might allow you
to place your palms flat on the floor while standing with straight knees without
focusing the stretch on your hamstrings (where you intend it). An effective
fascial stretch might not look impressive to the casual onlooker.
Employ contract-relax style PNF (proprioceptive neuromuscular facilitation)
to deepen a stubborn stretch: After reaching a stretched position, actively
contract the stretched muscle for 5–10 seconds, but without actually shortening
the muscle (a partner can assist with these) and then further relax into a deeper
stretch.16 Perform at least 2–3 contract-relax PNF cycles during each stretch.
tretch immediately after training a muscle group, when the muscle’s
S
volume is maximized via the muscle pump and the fascia is most expanded.
Maintain fascial restructuring with regular light stretching during the week,
even on non-training days.
ind a qualified massage therapist who specializes in deep muscular fascial
F
release. The poor man’s solution: Perform self-fascial release with a foam roller.
heck online for specific details on John Parrillo’s training prescriptions
C
(www.parillo.com), Hany Rambod’s FST-7 (www.fst-7.com) and Dante
Trudel’s DC Training (www.intensemuscle.com).
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11. E. C. Rubini, et al. Sports Med, 2007. 37(3): p. 213.
12. J. R. Fowles, et al. Can J Appl Physiol, 2000. 25(3): p. 165.
13. H. Kanehisa, et al. Eur J Appl Physiol, 2002. 87(2): p. 112.
14. Y. Takarada, et al. Eur J Appl Physiol, 2002. 86(4): p. 308.
15. Y. Takarada, et al. Jpn J Physiol, 2004. 54(6): p. 585.
16. J. B. Feland and H. N. Marin. Br J Sports Med, 2004. 38(4): p. E18.
17. D. R. Wagner. J Am Diet Assoc, 1999. 99(2): p. 207.
18. N. S. Stachenfeld. Curr Sports Med Rep, 2008. 7(4 Suppl): p. S7.
19. C. Kerksick, et al. J Int Soc Sports Nutr, 2008. 5: p. 17.
20. G. Goldspink. J Anat, 1999. 194 (Pt 3): p. 323.
Bonus Points
• To maximize hydration and your
pump, consume plenty of water
before training and add glycerol
(about 0.4 milliliters/pound or
3–4 ounces for a 200-pound
bodybuilder) to your pre- and
intra-workout regimen.17
• A pinch or two of salt, especially
if your habitual sodium intake is
low (but your blood pressure is
normal) taken with water 15–30
minutes before training will help
with thirst, vascularity and plasma
volume. In particular, I prefer sea
salt, which contains a multitude of
electrolytes in addition to sodium.
• Also consume a carbohydrate/
protein drink (about 3:1 ratio)
before and during training to keep
muscles full, glycogen levels high
and enhance protein synthesis.19
• Use nitric-oxide supplements
judiciously. Increasing NO
production may increase blood
flow to the trained muscle, but
it could also improve metabolite
clearance and prematurely
terminate your pump.