foam roller gor increased muscle growth?

[bicep_grind]

Hey dudes,

Back hitting dc in this new year, even back to the 2 way split.
I have 2-3 years offseason ahead of me and I need to pack on some real goddamn mass if I'm to hit 1st place in my next shows.

So on the 2 rest days I'm hitting abbs and cardio to try keep the blubber down and actually try to look like I train in the offseason, haha.

I have also introduced foam rolling.
Just on my quads ( which is the most agonising thing I have ever gone through) and biceps.
Reasons for this is I get sore knees from squatting and sometimes struggle to feel my outer quads working.
And I do biceps because right at the insertion of the bicep into the elbow its as hard as rock and my arms are so slow at responding its rerarded.

I'm thinking breaking up this hard tissue will improve blood flow and help towards faster gains?

Matt

[Dens228]

I don't know about faster gains but having just turned 52 I've been foam rolling for the past two or three years and my legs feel years younger since I started doing it.
A pain you love to hate!

I have to say that hands down it is the best thing I've ever added to a workout.

[Shawn "Future" Bellon]

Seems like it would. NASM has this about SMR

http://blog.nasm.org/training-benefits/foam-rolling-applying-the-technique-of-self-myofascial-release/

[bicep_grind]

Looks promising future.

I think it can be beneficial to people who train heavy and actually have muscle... Unlike these cross fit functional trainer whipper snapper types you see doing 3hr long banded and foam roller type exercises lol.

Matt

[Dens228]

I should add, anything that can help with recovery can help with growth.

[MaxNat]

Agreed, I have been using my Rumble Roller for a few years and I think it is the best thing I have done for recovery, mobility, and growth. Religiously about 2-3 times a day, every day. It hurts so good! Good luck!

[Collabera]

I have come to the conclusion that it does not "enhance" muscle growth. Just recovery. Which is different. Just because you recover faster does not mean you are building new tissue. We recover from training all the time and not build new tissue. I say this because foam rolling in no way would increase the amount or length of time of protein synthesis.

Does this mean you shouldn't foam roll? No. Reducing recovery time means you can train a muscle more frequently. So if you combine the two, and maybe improve your sleep and protein intake and yada yada yada..... You can produce more tissue over a shorter period of time because you've provided more stimulus more often. Simple.