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Old 02-13-2006, 05:31 PM
Darkhorse Darkhorse is offline
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Frequency And Recovery

How frequently should fascia stretching take place and what type of volume should be used within a workout? As with any training protocol, this is a much debated subject. Let me say this; frequency is determined by volume. In other words the more damaged caused, the more rest an athlete should take. A trainer like John Parillo believes that fascia stretching should take place after every working set. Therefore, if you performed12 sets for the pectorals, then you would implement deep fascia stretches between each and every set! Other trainers recommend a bodybuilder to implement this on the main pumping set of each exercise. For example, if you were to perform 9 sets of quadriceps exercise, the last set would emphasize an extreme pump and this is when you would expand the fascia. While still others will perform it within every segment of a workout for the particular body part. Lets say that you were working the biceps. If you performed 4 different exercises then you would manipulate the tissue on the last set of each exercise.

I personally believe that each has its success stories, and each should have a place in your program. You see I feel that as athletes, we should be open minded to different training protocols. Never allow yourself to stagnate with one philosophy. That said, I would recommend using a combination of these. Almost apply the principle of periodization if you will. Here is what I mean:

Week One: Run The Gambit! This means apply deep fascial stretching after every exercise. If you are into extreme volume however, then I would limit this to no more than 10-12 deep fascial stretches!

Week Two: Only use this technique once in the workout and do it on the set in which you are most pumped!
This will be enough to continue the process of bag expansion, but also relieve the stress placed on the body.

Week Three: Use Deep Fascial Stretching within each section of the workout. So if you use 4 exercises, apply this principle four separate times!

Week Four: Allow your connective tissue to recover fully.

Week Five: Begin The Process All Over Again!

HIT Style Athletes: For the athlete that utilizes HIT training, I would recommend one deep, deep, high intensity stretch at the end of each session. They would benefit greatly by doing this 4 weeks on, one week off.

Muscular Separation

One thing I notice in the masters division of bodybuilding is a lack of separation between muscle groups. For example, Robbie Robinson is still in phenomenal, phenomenal shape! I mean this guy is a freak! He is symmetrical, well balanced, massive and can out pose most athletes in the masters Olympia! The only aspect in my opinion that he really lacks compared to his older days, is that classic, literally unmatched separation between muscle groups. You see gravity and certain negative stresses that go along with weight training combined have a negative effect on muscular separation, in that they cause muscle groups to literally stick together. If you talk to any great deep massage therapist, they will tell you that the fascia on neighboring muscle groups, almost glues together over time.

Connective tissue manipulation, via hardcore stretching will pull these muscle groups( or the fascia surrounding them ) apart, clearly enhancing separation. In fact you will see incredible separation, such that you never thought genetically possible! There is not an athlete in this sport, that does not understand the benefit of this. And it applies to each bodybuilder. If you feel you have achieved maximum separation, and haven't incorporated this technique, then I can guarantee you, that you have not even come close to reaching your full potential!

The key is using a variety of angles in your program. Do not simply use one stretch! For example for a basic quadriceps stretch, you would kneel down and plant your knees firmly on the ground. Then you would slowly lean back, using your bodyweight as the applied pressure, necessary for expanding the fascia. For maximum separation you would change angles. For the first stretch, have the knees close together. On the second stretch spread them out wider to hit the inner thighs. See the point? Like your exercises, you need to use a variety of stretches. Another example would be the utilization of free weight stretches. I personally like to use the dumbbell fly in the bottom position for a stretch. For maximum separation of the upper and lower pectorals, I will also incorporate incline dumbbell flys and pullovers( of course, these are lowered to the bottom position and held for 30 seconds, to emphasize the stretch)!
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