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"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. |
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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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.
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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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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. |
Day 6: Cardio
Nothing much to say about this.....30 minutes this morning empty stomach :lame: 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 |
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 |
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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