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The Secret To Getting Ripped and Muscular Pt. 2 (and dangling kettlebells from the pe

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  • The Secret To Getting Ripped and Muscular Pt. 2 (and dangling kettlebells from the pe

    I shared about using foam rolling the last time as a part of your recovery. The sadists can buy pvc scrap at Lowe's or Home Depot for under $6 to use as well. IT HURTS! But it works very well. See some of my videos on Youtube where I discuss using pvc.

    Stretching is something we forget to aid in our recovery. Why? Seriously? I need to talk about the benefits of stretching?
    • Improve your flexibility. Flexibility is defined as the joint’s ability to move through a full range of motion. Stretching helps balance your muscle groups that may have been overused during your weight lifting session. Better range of motion means stronger more powerful body.
    • Decrease your risk of injury. It is well accepted that stretching loosens muscles, connective tissue and adhesions, thus lowering your risk of injury. Many coaches and trainers believe that the more prepared your muscles and joints are for an activity, the more protected you are against injury.
    • Improved circulation. Stretching increases blood flow to your muscles. Blood flowing to your muscles brings nourishment and gets rid of waste byproducts in the muscle tissue. In addition, improved circulation can help shorter your recovery time if you have had injuries. Remember anything to help circulation around connective tissue is a good thing. Think of this like Icy Hot without the stink and accidental application to the jewels.
    • Enhanced coordination. Stretching enhances coordination and gives you better balance. Improving your coordination and balance will keep you mobile and less prone to injury from falls, especially as you age. Athletes especially can easily see why this matters.
    • Provides stress relief. When you stretch, it relaxes tight, tense muscles that can occur when you are under stress. Cortisol ring a bell? When we reduce DISTRESS we are better machines, period.
    So how and when should you stretch? Well never stretch cold. Try something for me just to get the idea. Put a rubber band in the freezer for a couple of hours. Stretch it afterwards. Did it snap? Probably. You may even see small tears in the band as well. Your muscles are the rubber band in this case. DO NOT STRETCH COLD. First, warm up with some light cardio for 5-10 minutes if possible. Second, consider going to use your foam roller for a little while. Finally stretch. I also recommend the light cardio, foam rolling and stretching to end every training session as well.

    Something that is very popular with bodybuilders especially is the intensive fascia stretching. I am not going to debate whether it works. Sometimes that idea of no pain, no gain is not ideal or even effective. Ever see those crazy adds for the weights dangling from a man's penis to make his junk longer? I am sure that hurt too but I am not about to swing a kettlebell from my crotch. I will simply state that it is not optimal for anyone to do: fascia stretching or stretching your pee pee. BOTH can lead to injury. I recommend playing it safe and doing controlled stretches for 30-60 seconds. Please do not mistake the pain with foam rolling or other self-myofascial release work. Lengthening work aka stretching should not cause extreme pain. Theses are two totally different concepts.
    International Elite Raw Powerlifter
    Blood - Sweat - Chalk

  • #2
    Great post Shawn.
    TRUE PROTEIN Discount Code- CSH730

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    • #3
      Goddammit and just when I was about to try to dangle a kettlebell from my cock you go ahead and discredit that entire idea.
      Disclaimer: I am not a DC trainee/expert/guru/coach, anything I say is purely my opinion based on experience and research I've read

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      • #4
        Well dammit Shawn, tell me how those guys pull airplanes with their junk!

        Stretching and foam rolling have made a world of difference for me in terms of recovery.

        Excellent write up to remind us of the importance of stretching if we want to get the most out of our training and continue to be healthy long into the future.
        Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!

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        2014 Xcalibur Cup Bantam Open - 1st
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        • #5
          Originally posted by Shawn "Future" Bellon View Post
          Something that is very popular with bodybuilders especially is the intensive fascia stretching. I am not going to debate whether it works. Sometimes that idea of no pain, no gain is not ideal or even effective. Ever see those crazy adds for the weights dangling from a man's penis to make his junk longer? I am sure that hurt too but I am not about to swing a kettlebell from my crotch. I will simply state that it is not optimal for anyone to do: fascia stretching or stretching your pee pee. BOTH can lead to injury. I recommend playing it safe and doing controlled stretches for 30-60 seconds. Please do not mistake the pain with foam rolling or other self-myofascial release work. Lengthening work aka stretching should not cause extreme pain. Theses are two totally different concepts.
          Shawn,

          I'd like to hear more about this (bolded above).

          What specifically do you mean by "intensive fascia stretching" - I'm assuming you mean DC Extreme stretches?...

          What do you mean specifically by "optimal" when you exclude this type of stretching for everyone ("not optimal for anyone")?... Optimal for what purpose? At the beginning of the paragraph you mention bodybuilding and at the end you mention "lengthening work." Are you saying that the purpose of the intense fascia stretching is "lengthening?"

          -Scott
          The Book Has Arrived!
          The Book Has Arrived!

          Life's journey is not to arrive at the grave safely in a pristine, well-preserved body, but rather to skid in sideways, used up, worn out, and shouting, "Holy #$&^%$^... What a ride!!!"


          www.TrueNutrition.com

          2012 NPC Master's Nationals HW 5th. Mid-USA HW & Overall
          2010 NPC Jr. USA HW 4th, Pacific USA Heavy 2nd
          2009 NPC Mr. Arizona HW & Overall, Jr. Nationals HW 16th, Smoked at USA's

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          • #6
            Good reminder to stretch/foam roll more often.

            OFF TOPIC: When I grow up, I want to be like homon.

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            • #7
              Originally posted by homonunculus View Post
              Shawn,

              I'd like to hear more about this (bolded above).

              What specifically do you mean by "intensive fascia stretching" - I'm assuming you mean DC Extreme stretches?...

              What do you mean specifically by "optimal" when you exclude this type of stretching for everyone ("not optimal for anyone")?... Optimal for what purpose? At the beginning of the paragraph you mention bodybuilding and at the end you mention "lengthening work." Are you saying that the purpose of the intense fascia stretching is "lengthening?"

              -Scott
              Typo on "anyone" when was referring to everyone. And not DC stretches in particular but forced fascia in general like Parillo started.

              And no I understand the concept pf the stretching. I am focused more on the pain concept of the analogy.

              Sent from my DROID X2 using Tapatalk
              International Elite Raw Powerlifter
              Blood - Sweat - Chalk

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              • #8
                Originally posted by Shawn "Future" Bellon View Post
                Typo on "anyone" when was referring to everyone. And not DC stretches in particular but forced fascia in general like Parillo started.

                And no I understand the concept pf the stretching. I am focused more on the pain concept of the analogy.

                Sent from my DROID X2 using Tapatalk
                So, you're saying use your noggin and don't stretch so hard you dislocate a joint?... I'm with ya.

                -S
                The Book Has Arrived!
                The Book Has Arrived!

                Life's journey is not to arrive at the grave safely in a pristine, well-preserved body, but rather to skid in sideways, used up, worn out, and shouting, "Holy #$&^%$^... What a ride!!!"


                www.TrueNutrition.com

                2012 NPC Master's Nationals HW 5th. Mid-USA HW & Overall
                2010 NPC Jr. USA HW 4th, Pacific USA Heavy 2nd
                2009 NPC Mr. Arizona HW & Overall, Jr. Nationals HW 16th, Smoked at USA's

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                • #9
                  LOL partly yes. There is a reason even DC stretches are for vets: knowing your body. And obviously knowing your goals too.

                  Sent from my DROID X2 using Tapatalk
                  International Elite Raw Powerlifter
                  Blood - Sweat - Chalk

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                  • #10
                    value bump

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