Fascial stretching for greater muscle size

Big Al · 02-09-2009, 05:47 PM

Q. > I'd be interested in hearing about your fascia
> stretching for increased muscle size. I am a natural
> "bodybuilder" who wants to gain about 6-8 lbs of
> muscle.

Big Al: Here's what I recommend doing to stretch the fascia. This works best after a higher rep "pump" set (preferably your last set) that leaves your muscles engorged with blood and will help stretch the fascia further:

Immediately after your set, stretch the worked muscle for about 10 seconds. Then, contract the muscle [against resistance so that you don't move] for about 2-6 seconds. Them immediately stretch again for 10-30 seconds- trying to stretch further than you did for the first 10 second stretch. Do one set for each bodypart and allow several days before repeating.

This kind of stretching is very uncomfortable, but after several weeks you should notice a better shape and more convolutions to your muscles.

If you're interested in learning more about fascia and fascial stretching, check out these links:

www.fasciaresearch.com

What Separates Parrillo from the Rest of the Pack? > Let us count the ways! : John Parrillo’s Performance Press

Pegasus · 02-09-2009, 08:39 PM

Remember this theory, it has been floating around body building for some time. I would have thought, it's application would have been mainly with large amounts of weight gain? From memory, it's adherents are into bulking up.

Big Al · 02-09-2009, 10:31 PM

Quote:

Originally Posted by Pegasus

Remember this theory, it has been floating around body building for some time. I would have thought, it's application would have been mainly with large amounts of weight gain? From memory, it's adherents are into bulking up.

You're probably referring to the Parrillo sponsored bodybuilders. They're into high-calorie diets with sufficient aerobic activity to keep body fat levels down.

Remember, the fascia surrounding muscles are structurally similar to the penile tunica, so the same methods that apply to PE can apply to bodybuilding as well.

Pegasus · 02-11-2009, 07:09 AM

Quote:

Originally Posted by Big Al

You're probably referring to the Parrillo sponsored bodybuilders. They're into high-calorie diets with sufficient aerobic activity to keep body fat levels down.

Remember, the fascia surrounding muscles are structurally similar to the penile tunica, so the same methods that apply to PE can apply to bodybuilding as well.

Suppose a bit of PNF stretching, would be a good thing in terms of general health/condition for many bodybuilders.
Is there any evidence to support fascia being a limiting fator? Bodybuilders are always coming up with unsupported theories.

Big Al · 02-11-2009, 03:03 PM

Quote:

Originally Posted by Pegasus

Suppose a bit of PNF stretching, would be a good thing in terms of general health/condition for many bodybuilders.
Is there any evidence to support fascia being a limiting fator? Bodybuilders are always coming up with unsupported theories.

I've personally noticed some more size and better muscle shape when I've concentrated on doing PNF stretches for my BB workouts. There's also the healing factor to consider.

Here are a few sources that discuss this:

Effects of myofascial release after high-intensity...[J Manipulative Physiol Ther. 2008] - PubMed Result

Fascia & Tensegrity - Structural Integration (Rolfing) in Madison

Minimizing Weight Training Injuries in Bodybuilders and Athletes

Pegasus · 02-18-2009, 08:31 AM

Quote:

Originally Posted by Big Al

I've personally noticed some more size and better muscle shape when I've concentrated on doing PNF stretches for my BB workouts. There's also the healing factor to consider.

Here are a few sources that discuss this:

Effects of myofascial release after high-intensity...[J Manipulative Physiol Ther. 2008] - PubMed Result

Fascia & Tensegrity - Structural Integration (Rolfing) in Madison

Minimizing Weight Training Injuries in Bodybuilders and Athletes

Yes I see. Stretching after training is well regarded in athlete circles.
I would have thought this style of stretch is counterproductive for strength ,
when done between sets?

Big Al · 02-18-2009, 02:04 PM

Quote:

Originally Posted by Pegasus

Yes I see. Stretching after training is well regarded in athlete circles.
I would have thought this style of stretch is counterproductive for strength ,
when done between sets?

I only do this at the end of a bodypart. I do a finishing high rep "pump" set to really stretch out the fascia, then I'll immediately do PNF stretches.

Another thing I've noticed with PNF is noticeably greater strength throughout the entire range of motion of the exercise. This may be due to presynaptic inhibition of the muscle spindle sensory signals (it was commonly believed to be due to inhibition of the Golgi tendon organ reflex, but newer studies seem to indicate otherwise).

Pegasus · 02-18-2009, 09:26 PM

Quote:

Originally Posted by Big Al

I only do this at the end of a bodypart. I do a finishing high rep "pump" set to really stretch out the fascia, then I'll immediately do PNF stretches.

Another thing I've noticed with PNF is noticeably greater strength throughout the entire range of motion of the exercise. This may be due to presynaptic inhibition of the muscle spindle sensory signals (it was commonly believed to be due to inhibition of the Golgi tendon organ reflex, but newer studies seem to indicate otherwise).

So because the muscle is less worried about injury, it allows strength output through a wider range?

Big Al · 02-18-2009, 09:35 PM

Quote:

Originally Posted by Pegasus

So because the muscle is less worried about injury, it allows strength output through a wider range?

You could say that :)

According to a study- "Studies reviewed indicate that changes in the ability to tolerate stretch and/or the viscoelastic properties of the stretched muscle, induced by PNF procedures, are possible mechanisms."