[guyfromkop2]

Originally Posted by exnihilo

I just like to make fun of bodybuilders because Bodybuilding contests seem to be blatantly homosexual.

[Beowulf]

Originally Posted by exnihilo

I just like to make fun of bodybuilders because Bodybuilding contests seem to be blatantly homosexual.

Yeah, far more homosexual than massive, lard-laden beasts in ultra-tight pling suits.

Gotta give it to you, that was pretty funny

...but I'd have to say that the homosexuality is more subtle than blatant.

[LakeMountD]

Yeah one of the first ever programs that I used was DC's. It was a great program. I was very very strong, that is one of the biggest things I noticed. I didn't grow quite as much but I definitely had the strength. I think one of the hardest things was getting in the mindset for it. You really have to go in like you are psycho and move the weights. Basically the only grudge I had against it was 1. for lagging body parts such as my biceps I found it impossible to make them grow with such little work (even with rest pause). 2. Although I stayed lean, I didn't stay as lean as I do now with a 4-5 day higher volume routine.

But for all you out there looking to change it up, give this a try you wont be disappointed.

[Yukon Cornelius]

Originally Posted by Beowulf

Yeah, far more homosexual than massive, lard-laden beasts in ultra-tight pling suits.

[rysigpi]

I went over to intensemuscle to look at the stretches and signed up an account and all and do not see any pics in his thread about extreme stretching...

[Yukon Cornelius]

Try this.





PNF Stretching

PNF stretching (or proprioceptive muscular facilitation) is one of the most effective forms of flexibility training for increasing range of motion (1,2).
PNF techniques can be both passive (no associated muscular contraction) or active (voluntary muscle contraction). While there are several variations of PNF stretching, they all have one thing in common - they facilitate muscular inhibition. It is believed that this is why PNF is superior to other forms of flexibility training (1,2,3,4).

Both isometric and concentric muscle actions completed immediately before the passive stretch help to achieve autogenic inhibition - a reflex relaxation that occurs in the same muscle where the golgi tendon organ is stimulated. Often the isometric contraction is referred to as 'hold' and the concentric muscle contraction is referred to as 'contract'.

A similar technique involves concentrically contracting the opposing muscle group to that being stretched in order to achieve reciprocal inhibition - a reflex muscular relaxation that occurs in the muscle that is opposite the muscle where the golgi tendon organ is stimulated.

Using these techniques of 'contracting', 'holding' and passive stretching (often referred to as 'relax') results in three PNF stretching techniques. Each technique, although slightly different, involves starting with a passive stretch held for about 10 seconds.

For clarity and to compare each technique, think of a hamstring stretch in the supine (on back, face up) position for each example. The athlete places one leg extended, flat on the floor and the other extended in the air as close to right angles to the body as possible.

Hold-Relax


A partner moves the athlete,s extended leg to a point of mild discomfort. This passive stretch is held for 10 seconds.
On instruction, the athlete isometrically contracts the hamstrings by pushing their extended leg against their partner's hand. The partner should apply just enough force so that the leg remains static. This is the 'hold' phase and lasts for 6 seconds.
The athlete is then instructed to 'relax' and the partner completes a second passive stretch held for 30 seconds. The athlete's extended leg should move further than before (greater hip flexion) due to autogenic inhibition activated in the hamstrings.
Contract-Relax


A partner moves the athlete's extended leg to a point of mild discomfort. This passive stretch is held for 10 seconds.
On instruction, the athlete concentrically contracts the hamstrings by pushing their extended leg against their partner's hand. The partner should apply enough force so that there is resistance while allowing the athlete to push their leg to the floor (i.e. through the full range of motion). This is the 'contract' phase.
The athlete is then instructed to 'relax' and the partner completes a second passive stretch held for 30 seconds. The athlete's extended leg should move further than before (greater hip flexion) due to autogenic inhibition activated in the hamstrings.
Hold-Relax with Opposing Muscle Contraction


A partner moves the athlete's extended leg to a point of mild discomfort. This passive stretch is held for 10 seconds.
On instruction, the athlete isometrically contracts the hamstrings by pushing their extended leg against their partner's hand. The partner should apply just enough force so that the leg remains static. This is the 'hold' phase and lasts for 6 seconds. This initiates autogenic inhibition.
The partner completes a second passive stretch held for 30 seconds, however the athlete is instructed to flex the hip (i.e. pull the leg in the same direction as it is being pushed). This initiates reciprocal inhibition allowing the final stretch to be greater.
Here are some other general guidelines when completing PNF stretching:


1. Leave 48 hours between PNF stretching routines.

2. Perform only one exercise per muscle group in a session.


3. For each muscle group complete 2-5 sets of the chosen exercise.


4. Each set should consist of one stretch held for up to 30 seconds after the contracting phase.


5. PNF stretching is not recommended for anyone under the age of 18.


6. If PNF stretching is to be performed as a separate exercise session, a thorough warm up consisting of 5-10 minutes of light aerobic exercise and some dynamic stretches must precede it.

7. Avoid PNF immediately before, or on the morning of competition.




References
1) Cornelius, W.J. and M.M. Hinson. The relationship between isometric contractions and of hip extensors and subsequent flexibility in males. Sports Med. Phys. Fitness. 20:75-80. 1980
2)Holt, L.E., T.M. Travis, and T. Okia. Comparative study of three stretching techniques. Percept. Mot. Skills. 31:611-16. 1970
3)Sady, S.P., M. Wortman, and D. Blanke. Flexibility Training: Ballistic, static or proprioceptive muscular facilitation? Arch. Phys. Med Rehabil.63:261-63. 1982
4)Tanigawa, M.C. Comparison of the hold relax procedure and passive mobilization on increasing muscle length. Phys. Ther. 52:725-35. 1972

[exnihilo]

Originally Posted by Beowulf

Yeah, far more homosexual than massive, lard-laden beasts in ultra-tight pling suits.

Yeah, big hairy guys lifting heavy weights is the first thing that comes to mind when I think of gay.

[Yukon Cornelius]

Guess you haven't been in prison.

[exnihilo]

Originally Posted by Bobo

Guess you haven't been in prison.

I'll keep that in mind if I'm ever invited to be a guest lifter at a prison powerlifting meet.

[Yukon Cornelius]

I could arrange it for you. Just say when...

[Yukon Cornelius]

Although they tend to out perform the guests.

[Jayhawkk]

Did this thread just turn into a prison sex discussion? You got a purdeh mouf

[Yukon Cornelius]

[guyfromkop2]

Originally Posted by Bobo

Guess you haven't been in prison.

i have and i'd rather be a big hairy guy lifting heavy weights than a tan shaved up guy in a thong

[Yukon Cornelius]

Well in prison I'd rather be the ugliest mf'er on the block.