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Personal Journals discussion on Verbatim's "hey theres no real science behind this journal", within the Members Section; Originally Posted by Verbatim I'm doing static stretches (not really sure what these are but, I just stretch the muscle ...


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Old 05-05-2006, 05:31 PM   #11
EricT
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Quote:
Originally Posted by Verbatim
I'm doing static stretches (not really sure what these are but, I just stretch the muscle and then hold it for like 15 seconds)
I'm assuming when you say "hold" you mean with some outside force which would mean static stretches. But just in case here are some quick definitions.

"Active stretching" is also referred to as "static-active stretching". An active stretch is one where you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles.

For example, bringing your leg up high and then holding it there without anything (other than your leg muscles themselves) to keep the leg in that extended position. The tension of the agonists in an active stretch helps to relax the muscles being stretched (the antagonists) by reciprocal inhibition. Active stretching increases active flexibility and strengthens theagonistic muscles.

"Passive stretching" is also referred to as "relaxed stretching", and as "static-passive stretching". A passive stretch is one where you assume a position and hold it with some other part of your body, or with the assistance of a partner or some other apparatus.

For example, bringing your leg up high and then holding it there with your hand. The splits is an example of a passive stretch (in this case the floor is the "apparatus" that you use to maintain your extended position). Relaxed stretching is also very good for "cooling down" after a workout and helps reduce post-workout muscle fatigue, and soreness

"Static Stretching"

Many people use the term "passive stretching" and "static stretching" interchangeably. However, there are a number of people who make a distinction between the two. According to M. Alter, "Static stretching" consists of stretching a muscle (or group of muscles) to its farthest point and then maintaining or holding that position, whereas "Passive stretching" consists of a relaxed person who is relaxed (passive) while some external force (either a person or an apparatus) brings the joint through its rangeof motion.

Here is everything you ever wanted to know about stretching and a few links on PNF stretching here and here

Unless you have chronically tight muscles then there is probably no advantage to stretching before, especially if it means you are not going to stretch after which I think you should be doing. PNF has been shown in studies to cause short-term gains in strength so that is why I mentioned it. Whereas traditional static stretching is more likely to do just the opposite. Keep in mind that you are not supposed to stretch a cold muscle and this goes for PNF stretching too. You have to warm up first. For dynamic stetches, well, they are a good way to warm up in themselves.

Last edited by EricT; 05-05-2006 at 05:43 PM..

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 05-05-2006, 05:32 PM   #12
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Day 4: Shoulders/Biceps/Triceps
Seated Dumbbell Press 3 8-10
Seated Side Laterals 3 8-10
Bent over Laterals 3 8-10
Shrugs 3 8-10
Close Grip Bench 3 8-10
Overhead Dumbbell Extension 3 8-10
Straight Bar Press-down 3 8-10
Standing Barbell Curls 3 8-10
Inclined Dumbbell Curls 3 8-10
Hammer Curls 2-3 8-10
Leg Lifts 4 12-15

This is a HUGE AS* workout, but its ok because I loved every second of it. Kept the rest between sets pretty short minute, minute and a half tops. I'm going to cut this down a little bit by removing the shrugs and throwing them in on Day II.
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Old 05-05-2006, 05:37 PM   #13
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Quote:
Originally Posted by Verbatim
When you mentioned consider 0311 "Undulating" approach was that directed towards leg extensions or squats?
I was referring to this:

Quote:
Originally Posted by 0311
One more idea to throw in the mix. You could do a more "undulating" approach if you feel the need. Everything doesn't need to be 8-10 reps. Nothing wrong with doing power movements such as bench, squat, and deadlifts in the 3-5 rep range. A goal of yours during a cutting phase is to maintain/increase strength. So throwing 3 sets of 3-5 reps for those power movements, and keeping the rest 8-10 with the occational isolation exercise of 15 reps is a decent idea IMO. By isolations at 15 reps, I'm referring to stuff like cable crossovers, side laterals, pressdowns, ect.
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Old 05-05-2006, 05:42 PM   #14
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Eric, What I do is I bring the muscle to the point in which I feel it then hold it their with my hands or something else (wall, chair) I looked at that link your provided (thanks BTW) and I'm going to do some PNF stretching before I workout. I've included some technics from the website for reference, these seem interesting.

Quote:
the hold-relax
This technique is also called the contract-relax. After assuming an initial passive stretch, the muscle being stretched is isometrically contracted for 7-15 seconds, after which the muscle is briefly relaxed for 2-3 seconds, and then immediately subjected to a passive stretch which stretches the muscle even further than the initial passive stretch. This final passive stretch is held for 10-15 seconds. The muscle is then relaxed for 20 seconds before performing another PNF technique.

the hold-relax-contract
This technique is also called the contract-relax-contract, and the contract-relax-antagonist-contract (or CRAC). It involves performing two isometric contractions: first of the agonists, then, of the antagonists. The first part is similar to the hold-relax where, after assuming an initial passive stretch, the stretched muscle is isometrically contracted for 7-15 seconds. Then the muscle is relaxed while its antagonist immediately performs an isometric contraction that is held for 7-15 seconds. The muscles are then relaxed for 20 seconds before performing another PNF technique.

the hold-relax-swing
This technique (and a similar technique called the hold-relax-bounce) actually involves the use of dynamic or ballistic stretches in conjunction with static and isometric stretches. It is very risky, and is successfully used only by the most advanced of athletes and dancers that have managed to achieve a high level of control over their muscle stretch reflex (see section The Stretch Reflex). It is similar to the hold-relax technique except that a dynamic or ballistic stretch is employed in place of the final passive stretch.
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Old 05-05-2006, 05:48 PM   #15
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Quote:
Originally Posted by Eric3237
I was referring to this:
Eric, thanks for the reminder, I basically forgot that 0311 posted that above (long day, kind of tired) I'm going to probably do just what he mentioned (for my squat, deads, and bench) next week.
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Old 05-05-2006, 05:54 PM   #16
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Day 5: Legs 5-5-06
Leg Extensions 3 8-10
Squats 4 8-10
Stiff-Legged Dead Lifts 3 8-10
Lying Leg Curls 3 8-10
Leg Presses 3 8-10
Lunges 3 8-10
Crunches 4 12-15

Good workout overall. Next week I will incorperate some changes, such as moving the leg extensions to the second exercise, using some light weight squats as more of a warmup, and then of course to the 4 working sets, so a total of 6 sets (two warmup, four working)
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Old 05-06-2006, 05:19 PM   #17
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Quote:
Originally Posted by Verb
looked at that link your provided (thanks BTW) and I'm going to do some PNF stretching before I workout
Ok. Here is a nice article on it.

Although, like I said, I think this is a better thing to use for BEFORE than static stretches alone (which have been shown to make you weaker for up to an hour, btw) you would still be better off doing it AFTER even with PNF.
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Old 05-06-2006, 06:28 PM   #18
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Day 6: Cardio
Nothing much to say about this.....30 minutes this morning empty stomach lol boring day as far as training (cardio sucks)

just as a note if anyone was wondering, this one wasnt scheduled, but i was in the mood

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Old 05-13-2006, 08:48 AM   #19
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Day 1: Chest/Calves and Cardio
Barbell Bench Press 3 8-10 - I did these with dumbells, and I followed everyone advice as far as going for a lower rep range on a few sets, so the last set I did with 90 lb dumbells, and got out a few reps (I believe 4)
Inclined Bench Press 3 8-10 just did the usual on these instead of going heavy. I tried pausing at the bottom of the rep on these for a second
Flat Bench Flies 3 8-10 as usual, light weight focusing on the stretch 25, 30, 35 lb dumbells
Cable Crossovers 3 8-10 same thing as flat bench flies focus on the stretch
Seated Calve Raises 3 10-12 90, 135, 135lbs
Standing Calve Raises 3 10-12- I dont remeber for this one, I did the whole stack though (not much in my gym)
Crunches 4 sets 12-15 reps nothing special for these
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Old 05-13-2006, 08:52 AM   #20
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Day 2: Back/Traps
Dead Lifts 3 8-10 I chose not to go heavy on these just the normal rep range, but next week I will do a heavier set, less reps
Pull Downs (Reverse/Wide Grip)3 8-10 170,180,190 used the reverse grip, I like this better than the wide grip, but next week I will probably go wide to mix it up a little bit
Low Cable Rows3 8-10 forgot poundages
Bent Over Rows 3 8-10 135, 155, 155
Shrugs 3 sets 8-10 *added these in* 2 plates, 3, 4 (on each side)
Leg Lifts 4 12-15
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