Stretch into new muscle growth

MONDAY, 31 DECEMBER 2001

So you want new muscle growth and you say you've tried every training technique or trick possible? Well when was the last time you stretched for more than one minute?

Stretching is a forgotten component of exercise that leads to increased muscle strength and growth, as champion bodybuilder Eric McEntyre explains.

"Most bodybuilders skip stretching as part of their workout however if you observe other power sports such as sprinting or Olympic weightlifting, you will notice that stretching is a vital part of the conditioning program to prevent injury and improve strength.

"Three components of physical fitness are endurance, strength and flexibility. Endurance is addressed by doing cardiovascular exercise, strength is addressed by doing weights and flexibility would be addressed by stretching (if you did it).

"Flexibility is the ability to move a joint through its range of motion. There are two types of flexibility: static and dynamic. Static flexibility is the ability to extend a joint through a range of motion whereas dynamic flexibility is the ability to move a joint through a range of motion at a rapid speed."

So what kinds of stretching contribute to this flexibility? Eric says there are four different types of stretches: passive (static), ballistic, range of motion and proprioceptive neuromuscular facilitation.

"Static stretching is where a person assumes a stretch position and holds this for a period.

"Ballistic is where a person uses bouncy movements (but this actually makes a muscle tighter).

"Range of motion stretching is where the major muscles are moved rhythmically in repetitive motions within the normal range.

"Proprioceptive neuromuscular facilitation is where a person assumes a static stretch position and uses a partner to contract the muscles isometrically (with no movement), the muscle is relaxed, and then the process is repeated but to a greater extent.

"If we don't stretch as we age collagen (a structural protein) may form excess cross-links which causes tendons and ligament tissues to be less flexible."

That's fine for flexibility, but how exactly does stretching benefit muscle growth?

"There are many theories on this. One theory suggests that stretching lengthens a muscle and allows more room for new muscle fibres.

"Another suggests stretching facilitates greater mitochondria production. Mitochondria are organelles that have a vital roll in energy production in muscle cells that allow contractions to occur. Supposedly, the more mitochondria you have, the more potential you have for muscle growth.

"Some also say that stretching can help remove lactic acid that is produced from tough workouts, help increase blood flow and improve your "pump", but this is controversial."

How do you put all this stretching into practice at the gym?

"There are numerous stretches that a person can do for the various muscle groups. However, remember that a cold muscle should not be stretched. Warm up first by walking or cycling until you have a light sweat, then you are ready to stretch.

"I prefer to stretch after my workout and sometimes I stretch my calves, hams and lats during and after a workout whereas I generally do not stretch my quads, pecs or arms until after a workout."

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