Isometric Stretching For Muscle Growth

Isometric Stretching For Muscle Growth - this little known secret technique has scientifically been proven to increase muscle growth over not stretching at all. In particular, the fascia which acts like a plastic wrap around the muscles in order to help the muscles from "getting too big" can be stretched over time with will allow the muscle to expand into the larger fascia wrapping. Isometric "exercises" or stretching is what we will totally utilize to get this benefit in building larger muscles. Isometric exercises are "static" - meaning, no movement during the stretch. It is important to note that to get this effect, you will not be stretching (doing static holds) until a particular body part is FINISHED being worked. In other words, if you are working to build biceps and you do 4 - sets of dumbbell curls and then proceed to do 4 - sets with barbell curls, you will NOT do any isometric stretching until you are TOTALLY FINISHED WORKING BICEPS for that workout. But as soon as you are finished working biceps (before moving on to build another muscle group) - then you will do the isometric exercises (static stretching) for that particular body group you just completed working. And, you only need to do ONE static hold isometric stretch for 30-45 seconds. In fact, more is NOT better here. The isometric stretch can actually be detrimental if done for 60 seconds or longer. How to perform each stretch. (Note: we are not working on flexibility here - that stretching is different)

Example: Biceps
You will stretch the biceps (or whatever muscle group you just performed exercises for) in its most eccentric position. In other words, when the muscle (biceps in this case) is farthest away from its most contracted. So, in this case, the arm is held straight out in front of you (palms up). Take the other hand and gently pull downward on the extended arm and increase the pressure to maximum stretch. (you don't need t over-do it). Hold the isometric stretch for 30-45 seconds and then repeat with the other arm. That's it! You've done it. Try to remember to do this type of stretching after each workout which will allow the body to build muscle faster since it will be fighting a "less-tight" fascia.

Example triceps:
With triceps (also with biceps) you can find the best equipment for doing a triceps stretch.. I've found that the best equipment for the triceps for isometric stretching is where you can use cables. The vertical bar which allows the adjusting of the height of the cable pully itself being the exact part of the equipment to use. In this case, you can do the isometric exercises easily and with both arms at the same time. How this is done is by raising your arms over your head and then bending more than 90 degrees at the elbow. Lower yourself by bending your knees a few inches and reach behind your neck with your hands together and grab onto the vertical cable pully adjusting pole itself. This will start the triceps being into a slightly stretched position at the start. Then as you begin to stretch for 30-45 seconds, slowly straighten your knees. This will increase the intensity of the stretch. After about 30-45 seconds you are done with triceps - again just one set of stretching is needed.

These exercises (isometric stretching exercises) can be done with any muscle group. Just stretch the opposite way of the concentric movement for any particular muscle group. Note, abdominal stretching is not recommended. You don't wanting the abdominal cavity to "enlarge".

Its you VS muscle growth! Adding these stretches to your routine will give you another edge over the others!

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