Extreme Stretches (courtesy of the Inhuman one) - Page 5

Future · 07-17-2005, 03:49 PM

I doubt you really need something too fancy for the calves since you are already getting the drilled on the calf training. A 15 sec pause/stretch at the bottom for 12 reps will do nicely.

The lat stretches are pretty easy to perform. Just go by the description.

I think the pics were put up for some of the hard concepts in the stretching.

In-Human · 07-17-2005, 04:03 PM

Back Stretch:

Future · 07-17-2005, 04:04 PM

From Dante himself:

Quote:

"Stretching:

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.

TRICEPS: Seated on a flat bench-my back up against the barbell---75lb dumbell in my hand behind my head(like in an overhead dumbell extension)--sink dumbell down into position for the first 10 seconds and then an agonizing 50 seconds slightly leaning back and pushing the dumbell down with the back of my head I like one arm at a time in the bottom position of a dumbell triceps extension----going to the extreme stretch and then slightly pushing on the dumbell with the back of my head.

SHOULDERS: This one is tough to describe--put a barbell in the squat rack shoulder height--face away from it and reach back and grab it palms up (hands on bottom of bar)---walk yourself outward until you are on your heels and the stretch gets painful--then roll your shoulders downward and hold for 60 seconds.

BICEPS: Olympic bar in a power rack or squat rack about neck high---face away from it and reach back and put both hands over the bar gripping it----now either sink down with one leg forward/one leg back or better yet squat down and try (I say try because its absolutely excruciating) to kneel. Go down to the stretch that is almost unbearable and then hold that for 45 to 60 seconds. Your own bodyweight is the load. What I do is put the bar at a place on the squat rack in which I can kneel at a severe stretch and then try to sink my ass down to touch my feet. If its too easy I put the bar up to the next rung.

BACK: Honestly for about 3 years my training partner and I would hang a 100lb dumbell from our waist and hung on the widest chin-up bar (with wrist straps) to see who could get closest to 3 minutes--I never made it--I think 2 minutes 27 seconds was my record--but my back width is by far my best body part--I pull on a doorknob or stationary equipment with a rounded back now and its way too hard too explain here--just try it and get your feel for it.

HAMSTRINGS: Either leg up on a high barbell holding my toe and trying to force my leg straight with my free hand for an excruciating painful 60 seconds or another exercise I could only show people and not type here.

QUADS: Facing a barbell in a power rack about hip high --grip it and simultaneously sink down and throw your knees under the barbell and do a sissy squat underneath it while going up on your toes. then straighten your arms and lean as far back as you can---60 seconds and if this one doesn't make you hate my guts and bring tears to your eyes nothing will---do this one faithfully and tell me in 4 weeks if your quads don’t look a lot different than they used to.

CALVES: my weak body part that I couldn’t get up too par until 2 years ago when I finally thought it out and figured out how to make them grow (with only one set twice a week too) I don’t need to stretch calves after because when I do calves I explode on the positive and take 5 seconds to get back to full stretch and then 15 seconds at the very bottom "one one thousand, two one thousand, three one thousand etc" --15 seconds stretching at the bottom thinking and trying to flex my toes toward my shin--it is absolutely unbearable and you will most likely be shaking and want to give up at about 7 reps (I always go for 12reps with maximum weights)--do this on a hack squat or a leg press--my calves have finally taken off due to this. "

In-Human · 07-17-2005, 04:04 PM

Back:

your2slow · 07-17-2005, 05:11 PM

Quote:

Originally Posted by In-Human

Back:

So IH out of curiousity how long can you usually hold the back stretch?

In-Human · 07-17-2005, 05:37 PM

Quote:

Originally Posted by your2slow

So IH out of curiousity how long can you usually hold the back stretch?

Well DC said to try for 3 minutes, at 1 minute my arms got 2" longer so my best with 100 lb DB is 1 minute 27 seconds, I started with my body weight til I got 3 minutes then I kept adding DBs, not sure if I will ever get past this damn 100 lber...

HypoPit · 07-18-2005, 02:47 PM

Great thread! Thanks Dante & IH for the pics and comments.

juanca · 07-26-2005, 12:50 AM

Thanxs dante & IH.

im still trying to nail the shoulder stretch.

JC

Semag · 07-26-2005, 04:08 AM

definitely great thread. Sheds a ton of light on everything.

I was wondering if anyone felt a little tweak in their shoulders during the tricep stretch. Should I be worried about it popping out? I don't think so, but it's a strange direction....

craig57 · 07-26-2005, 04:54 AM

my theory is that when my shoulders get to an extreme size they wont be able to move as much, like say you were 300 pounds you wouldnt be able to move your shoulder all over the place but if you were 100 pounds your shoulder would be flexible as your arm, the mass would constrict it from moving, so when i get bigger i will probably be crying when i do the stretch but until that point ill be using an alternate method

(that was a huge run-on sentence)

heavy hitter · 07-26-2005, 11:33 AM

i personally like the pull on a stationary pole stretch for lats. i feel the stretch alot more

In-Human · 07-26-2005, 11:52 AM

HH, I do this one as well:

heavy hitter · 07-26-2005, 12:33 PM

thats the one. i like it alot more. you can feel it all the way down to where the lat inserts at the waist

In-Human · 07-26-2005, 12:36 PM

You want to try a awesome Back Width exercise, grap the lower pulley handle on the cable station, and pull them like I am doing in that pic with the handle ending up near your side above your waist, RP those out for 20 reps...

heavy hitter · 07-26-2005, 12:38 PM

i do those every third rotation. it's feels like doing a chin but your nearly laying down on the bench. i love them, if you do them right it makes the lats cramp up so bad

In-Human · 07-26-2005, 12:40 PM

I just stand when I do them and I never let the weight stack touch between reps...

LHDan · 07-26-2005, 12:55 PM

Quote:

Originally Posted by In-Human

You want to try a awesome Back Width exercise, grap the lower pulley handle on the cable station, and pull them like I am doing in that pic with the handle ending up near your side above your waist, RP those out for 20 reps...

1 arm at a time?

In-Human · 07-26-2005, 12:57 PM

Correct, one arm at a time...

heavy hitter · 07-26-2005, 01:31 PM

i actually do them slightly different than that, but i think ill try it your way next time

mikethedon · 07-26-2005, 02:43 PM

LOL i would take your advice but the cable station isnt the best at my gym, i accidently broke it doing pushdowns and the owner doesnt want me to use it, lol.
-MTD-

Lifter · 07-27-2005, 01:38 AM

VERY IMPRESSIVE InHuman! You sure are thick, AND STRONG!!! Thanks for sharing that with us, it sure helps when you can see something instead of just reading about it.

Egill · 08-14-2005, 02:58 AM

bump for prolangtum

prolangtum · 08-14-2005, 04:31 AM

got the strecth down now, i did it just now no pain cold, so it should be good to go when im nice and pumped

Tensity · 08-22-2005, 03:47 PM

SOB this is a great info thread. Tks to DC and IH for taking the time (and pain, lol) to get these up. I think my questions are on-topic but if not, flame me and point me elsewhere. I have read and searched for about a month to try to get all ?s answered before posting (tks DC, IH, Gollum, jimpaul, Future, Massive G, Egill for posts), then I bugged Gollum (thanks G!) and now I'll ask "The Family."

1. Unless doing single-leg work for hams, how do you determine which hammie to stretch first after SLDL, curls, etc? And then, I assume you would switch it up from session to session i.e. left ham 1st on workout #1, right ham 1st on workout #2, etc?

2. I've gotten some input on this but other thoughts are welcome. Other than the hip-sled/leg-press, my calves are always slipping off the platform during the stretch after about 5sec and I find myself having to "reset" during the stretch, which blows. Part of the problem is the standing calf machine, which I love due to best results, has a metal platform with no sticktape so I'm always sliding right the f#ck off. ANy suggestions?

'T

Adam2433 · 08-22-2005, 04:47 PM

i have to reset like 3 times throughtout the set everytime i do calves. no big deal. or just buy your own nonskid tape and slap it on when no one is looking.

07-17-2005, 03:49 PM	#101
Future Super-heavyweight Member Join Date: May 2004 Posts: 5,853	I doubt you really need something too fancy for the calves since you are already getting the drilled on the calf training. A 15 sec pause/stretch at the bottom for 12 reps will do nicely. The lat stretches are pretty easy to perform. Just go by the description. I think the pics were put up for some of the hard concepts in the stretching. __________________ Team Skip Client

07-17-2005, 04:03 PM	#102
In-Human IM Veteran Member Join Date: Feb 2004 Posts: 5,455	Back Stretch: __________________ "That damn log book" www.trueprotein.com Highest quality protein at the lowest price...

07-17-2005, 04:04 PM	#104
In-Human IM Veteran Member Join Date: Feb 2004 Posts: 5,455	Back: __________________ "That damn log book" www.trueprotein.com Highest quality protein at the lowest price...

07-26-2005, 04:54 AM	#110
craig57 Light-heavyweight Member Join Date: Apr 2005 Location: Ewa Beach, Hawaii Posts: 893	my theory is that when my shoulders get to an extreme size they wont be able to move as much, like say you were 300 pounds you wouldnt be able to move your shoulder all over the place but if you were 100 pounds your shoulder would be flexible as your arm, the mass would constrict it from moving, so when i get bigger i will probably be crying when i do the stretch but until that point ill be using an alternate method (that was a huge run-on sentence) __________________ Trueprotein discount: CRS706 Comin' atcha like Cleopatra !!!

07-26-2005, 11:33 AM	#111
heavy hitter Heavyweight Member Join Date: Jun 2004 Location: peoria, AZ Posts: 2,314	i personally like the pull on a stationary pole stretch for lats. i feel the stretch alot more __________________ My style is impetuous, my defense is impregnable. I'm unna eat your style, i'm unna eat your style's kids.

07-18-2005, 02:47 PM	#107
HypoPit New Member Join Date: Jul 2005 Location: Orange County, CA Posts: 45	Great thread! Thanks Dante & IH for the pics and comments.

07-26-2005, 12:50 AM	#108
juanca Bantamweight Member Join Date: May 2005 Location: CT Posts: 214	Thanxs dante & IH. im still trying to nail the shoulder stretch. JC

07-26-2005, 04:08 AM	#109
Semag New Member Join Date: Jun 2005 Posts: 14	definitely great thread. Sheds a ton of light on everything. I was wondering if anyone felt a little tweak in their shoulders during the tricep stretch. Should I be worried about it popping out? I don't think so, but it's a strange direction....

07-26-2005, 11:52 AM	#112
In-Human IM Veteran Member Join Date: Feb 2004 Posts: 5,455	HH, I do this one as well: __________________ "That damn log book" www.trueprotein.com Highest quality protein at the lowest price...

07-26-2005, 12:33 PM	#113
heavy hitter Heavyweight Member Join Date: Jun 2004 Location: peoria, AZ Posts: 2,314	thats the one. i like it alot more. you can feel it all the way down to where the lat inserts at the waist __________________ My style is impetuous, my defense is impregnable. I'm unna eat your style, i'm unna eat your style's kids.

07-26-2005, 12:36 PM	#114
In-Human IM Veteran Member Join Date: Feb 2004 Posts: 5,455	You want to try a awesome Back Width exercise, grap the lower pulley handle on the cable station, and pull them like I am doing in that pic with the handle ending up near your side above your waist, RP those out for 20 reps... __________________ "That damn log book" www.trueprotein.com Highest quality protein at the lowest price...

07-26-2005, 12:38 PM	#115
heavy hitter Heavyweight Member Join Date: Jun 2004 Location: peoria, AZ Posts: 2,314	i do those every third rotation. it's feels like doing a chin but your nearly laying down on the bench. i love them, if you do them right it makes the lats cramp up so bad __________________ My style is impetuous, my defense is impregnable. I'm unna eat your style, i'm unna eat your style's kids.

07-26-2005, 12:40 PM	#116
In-Human IM Veteran Member Join Date: Feb 2004 Posts: 5,455	I just stand when I do them and I never let the weight stack touch between reps... __________________ "That damn log book" www.trueprotein.com Highest quality protein at the lowest price...

07-26-2005, 12:57 PM	#118
In-Human IM Veteran Member Join Date: Feb 2004 Posts: 5,455	Correct, one arm at a time... __________________ "That damn log book" www.trueprotein.com Highest quality protein at the lowest price...

07-26-2005, 01:31 PM	#119
heavy hitter Heavyweight Member Join Date: Jun 2004 Location: peoria, AZ Posts: 2,314	i actually do them slightly different than that, but i think ill try it your way next time __________________ My style is impetuous, my defense is impregnable. I'm unna eat your style, i'm unna eat your style's kids.

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07-26-2005, 02:43 PM	#120
mikethedon Light-heavyweight Member Join Date: Oct 2004 Location: In Canada EH! Posts: 956	LOL i would take your advice but the cable station isnt the best at my gym, i accidently broke it doing pushdowns and the owner doesnt want me to use it, lol. -MTD- __________________ Just Paying My Dues NEW IA TRAINEE......GONNA BRING DOWN THE HOUSE. Max squat 425 max box squat 425 Max dead 585 max floor press 380 All these above numbers will be crushed. I promise

07-27-2005, 01:38 AM	#121
Lifter Lightweight Member Join Date: Sep 2004 Location: Adelaide, Australia Posts: 484	VERY IMPRESSIVE InHuman! You sure are thick, AND STRONG!!! Thanks for sharing that with us, it sure helps when you can see something instead of just reading about it.

08-14-2005, 02:58 AM	#122
Egill DC Q & A Member Join Date: Aug 2004 Location: Iceland Posts: 2,267	bump for prolangtum __________________ each day is an opportunity to move you closer to your goals. <--- Batdog needs trueprotein for his superpowers www.trueprotein.com for a discount use my Batdog approved discount code: EGO693

08-14-2005, 04:31 AM	#123
prolangtum Light-heavyweight Member Join Date: Jun 2005 Posts: 767	got the strecth down now, i did it just now no pain cold, so it should be good to go when im nice and pumped

08-22-2005, 03:47 PM	#124
Tensity New Member Join Date: Apr 2005 Location: CO Posts: 91	SOB this is a great info thread. Tks to DC and IH for taking the time (and pain, lol) to get these up. I think my questions are on-topic but if not, flame me and point me elsewhere. I have read and searched for about a month to try to get all ?s answered before posting (tks DC, IH, Gollum, jimpaul, Future, Massive G, Egill for posts), then I bugged Gollum (thanks G!) and now I'll ask "The Family." 1. Unless doing single-leg work for hams, how do you determine which hammie to stretch first after SLDL, curls, etc? And then, I assume you would switch it up from session to session i.e. left ham 1st on workout #1, right ham 1st on workout #2, etc? 2. I've gotten some input on this but other thoughts are welcome. Other than the hip-sled/leg-press, my calves are always slipping off the platform during the stretch after about 5sec and I find myself having to "reset" during the stretch, which blows. Part of the problem is the standing calf machine, which I love due to best results, has a metal platform with no sticktape so I'm always sliding right the f#ck off. ANy suggestions? 'T

08-22-2005, 04:47 PM	#125
Adam2433 Heavyweight Member Join Date: Aug 2004 Location: Allentown, Pa Posts: 2,594	i have to reset like 3 times throughtout the set everytime i do calves. no big deal. or just buy your own nonskid tape and slap it on when no one is looking. __________________ On fames eternal camping ground their silent tents are spread and glory gaurds with solemn round the bivouc of the dead. Rest on embalmed and sainted dead dear as the blood ye gave no impious footsteps here shall tread the herbace of your grave.

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