Lockxxheed
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i heard its not normal stretching but stretching fascia gives you more room to grow, kinda like filling in your shirt you bought when you were skin n bones. :hmmm: how would this work?
You may have heard of the idea of muscle fascia stretching to help increase muscle growth. What is the muscle fascia and is there any scientific evidence these help support muscle growth?
What is the muscle fascia?
Muscle fascia is a very tough material that surrounds individual muscles and muscle groups. It hugs the muscles very tightly.
Research on muscle fascia helping muscle growth:
I could not find any studies, where it directly supported that muscle fascia stretching increases muscle growth. Right now it is mostly based on indirect scientific studies, anatomy, and ancedotal evidence. The theory seems to have got started because people who used to have muscle (or were even fat), had a easier time putting back on muscle, called “muscle memory”.
Other supporting evidence, is that bodybuilders who spot inject site enhancement oil. This is where they inject a oil into a muscle in order to bring up a lagging muscle. The most notorious user of this was Greg Valentino, who went overboard and has made his body look ridiculous. Many people assume that the oil is causing temporary muscle gain, but in fact based on user experience it appears to cause actual long term muscle gain as the result of stretching the muscle fascia. Many pro-bodybuilders, such as Olympia winners Jay Cutler and Arnold Schwarzennegar, do forms of weighted fascia stretching as part of their workouts.
It is reasonable to assume from all this, that muscle fascia should help make muscle gains easier. If you are looking for scientific research, surprisingly there is another reason why muscle fascia may help muscle growth. You can read more about it in a previous article I wroteoes hyperplasia cause growth in human skeletal muscle?
With the evidence on hyperplasia and muscle fascia, I have no doubt that muscle fascia stretching will help boost your muscle growth. I recently started incorporating it into my workouts.
How to stretch the muscle fascia tissue:
Muscle fascia stretching should be done after a good muscle pump from your workout. All fascia stretching is done at the bottom of the negative rep for a good long stretch of 30 seconds to one minute. For example if your doing chest, after your chest workout sets, hold a good long weighted fascia stretch with a chest flye at the bottom. Make sure you don’t lower the weight to the point of pain. You should feel a stretch and it should be tough to hold, but it should not be excessive as it will cause injury.
Muscle fascia stretching automatically grow muscle?
No. You will still need to train hard and increase calories and protein. The muscle fascia tissue is stretched which allows the opportunityof muscle growth to happen. If you don’t stimulate it by bulking and weight training, you won’t notice any gains.
Foam roller, could be your best friend.
If I recall this correctly the wings of a bird were placed in a resisted stretch position for 24 hours. The conclusion was that the bird's wings hypertrophied to adapt to the stress.Wasn't there a study done on birds that stretched their wings to help build muscle/strength? I seem to recall seeing that someone on Intensemuscle regarding DC training...
I agree, anyone who's done DC-style "extreme" stretching knows this all too well...I think it is worth thinking about the difference between a loaded stretch and a stretch. People talk about the growth they achieve with stretching, to some people that is holding a chest fly position with dumbbells i.e., weighted isometric contraction rather than doing a passive chest stretch up against a wall.
Obviously there is a huge difference. It is worth qualifying when talking about the results.
Any studies showing increase muscle mass from foam rolling? Any thing showing fascia stretching?The release of the tissue tension, while rolling, feels great. For me it works great, when I do it. stretches out the tissue in my back and hips. Rolling along the it bands (side of the your thighs) is one of the most painful things I have done to myself, but boy does it feel good to release that tissue.
I didn't think there were any, but not an issue IMO, just was curious if anyone had seen something on that. Thx.I have no studies.
Google DC Extreme Stretches, or Doggcrapp Stretches. They DO work, they work well, and I do them every workout. They increase flexibility, increase strength, speed up muscle growth, shorten recovery time, and are painfuli heard its not normal stretching but stretching fascia gives you more room to grow, kinda like filling in your shirt you bought when you were skin n bones. :hmmm: how would this work?
In a short time frame.I havn't looked into stretching to increase muscle size, but I have read numerous studies showing static stretching decreases strength & power output.
That's only when done before or during exercise, not after.I havn't looked into stretching to increase muscle size, but I have read numerous studies showing static stretching decreases strength & power output.
surecan you explain how you went too far? did you just stretch too much, or maybe not have a good pump before stretching?
The experts seem to disagree, the theory i've seen proposed for this decrease in power & strength is that the muscle is like a rubber band, or spring.That's only when done before or during exercise, not after.
Post workout stretching, especially extreme or weighted stretching, does not decrease strength and power from anything I've seen.
Power is lost, in part, by "de-sensitizing" the muscle spindle. When the spindle is stretched (especially rapidly) it increases innervation to the muscle. When, due to static stretching, it is pre-stretched, it becomes less sensitive.
The most important variable, however, is how LONG before training do you stretch, and what type of training are you doing.
In a typical hypertrophy phase (8-12 reps) stretching immediately before a set really should have little effect. In fact, if you read the post I made, you'll see it may actually benefit hypertrophy by increasing TUT.
Stretching the hamstrings passively for 30 seconds immediately prior to a clean and jerk, or 100m sprint, however, will reduce power output and could mean the difference between 2 kilos of .12 seconds.
In addition, there isn't much research to support acute static stretching preventing injury; only chronic static stretching.
Personally, I perform best after a series of dynamic stretches and mobility drills whether I'm sprinting or lifting.
Br
thanks for the info, i also have a torn ac joint, and need to be careful on my pressing movements, im still going to incorporate, fascia stretching into my workout im just going be carefull. I like it so far though.sure
I was doing the forearm stretch going heavier each time , even though my inner elbow started hurting. I kept ignoring the pain and doing them untill it was so bad I couldn't do a chinup so i had to quit working out
also I had a screwed shoulder and would do the back stretch, I did not need to do that with a messed up shoulder.
You'll see some elite javelin throwers who can do these with their hands spaced about a foot apart. I can get my hands to about 28-30" apart, but no closer, and only when I haven't done any pressing or pullups in a week.be careful with the ac joint im just getting over that injury the past few months if you dont take it seriously you could be out for a while. if you youtube "shoulder dislocations" you'll find a very good exercise to help with it. i think it was dante from the dc training style who popularized this one but it really does work to relieve pain quickly
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