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  • Extreme Stretching

    http://www.abcbodybuilding.com/magaz...stretching.htm
    -KidRok-
    "...because I won't accept that I can't."


    www.https://Truenutrition.com/
    5% OFF with Discount Code "FXL222"

    https://www.facebook.com/hopsfitnessxl

  • #2
    Doggcrapp's Stretches:

    CHEST: Flat bench 90 lb dumbbells chest high -- lungs full of air -- I drop down into the deepest fly 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 can't state this enough -- extreme stretching royally sucks!!! It's painful. But I have seen amazing things with people -- especially in the quads.

    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.

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

    BACK: Honestly for about 3 years my training partner and I would hang a 100 lb dumbbell 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.

    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 it's too easy I put the bar up to the next rung.

    HAMSTRINGS: Either leg up on a high barbell holding my toes 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 to 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.
    -KidRok-
    "...because I won't accept that I can't."


    www.https://Truenutrition.com/
    5% OFF with Discount Code "FXL222"

    https://www.facebook.com/hopsfitnessxl

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    • #3
      Good info KR....I have been curious about this extreme stretching I have read so much about on the boards....it must be the bomb, everybody gives praise to DC.
      [email protected] http://www.proactivehealthnet.com

      " We know that to err is human, but the HIV/AIDS hypothesis is one hell of a mistake"
      Dr. Kary Mullis, Nobel Prize Winner in Chemistry for inventing the Polymerase Chain Reaction


      "The fact is that you can not start off with bad science and end up with good medicine"

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      • #4
        okay, I already hate you for mentioning the 100 rep workout. Now I really hate you after trying some thiese stretches.

        LOL....j/k KR
        "Well done is better than well said"

        :rocker:



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        • #5
          Originally posted by GetnBigr
          okay, I already hate you for mentioning the 100 rep workout. Now I really hate you after trying some thiese stretches.

          LOL....j/k KR

          I am pleased to be able to cause you pain sir! lol:chair:
          -KidRok-
          "...because I won't accept that I can't."


          www.https://Truenutrition.com/
          5% OFF with Discount Code "FXL222"

          https://www.facebook.com/hopsfitnessxl

          Comment


          • #6
            I have an idea. How about dangling KR from the ceiling and hanging a couple of 100 pounders from his ankles? This should give him that nice extreme stretch. He will be able to bend over backwards and kiss his ass goodbye after that - assuming the situation to kiss his ass goodbye should arise of course.

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            • #7
              TTT- I thought this was worth revisiting. I know we don't all stretch like we should.
              "Well done is better than well said"

              :rocker:



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