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oule
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hottest bodybuilding training fsyste
Todays
an
nsi
e Doggcrapp and FST-7 coentsteo gned to
lik
si
ive stretching compon d how they
aggress
ngate the muscle fascia. Heres chniques
elo
the te
work and how you can apply scle growth.
to supercharge your own mu
ns
ai
g
???
NOVEMBER |
Co
by Rick Schaff
Photos of IFBB Pros
ntown), Tampa, FL,
werhouse Gym (Dow
at Po
emusclemag.com
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|| NOVEMBER 227
NOVEMBER ???
stretch
Youve
rehearsed todays
workout in your
head all morning
long. How will
that first, telltale
warm-up set feel?
Just the thought
of those clanging
plates when
youre squatting
gets your palms
a little sweaty.
Occasionally, you
test your arm,
diagnosing the achy
elbow thats been
giving you trouble
for a few weeks.
emusclemag.com
emusclemag.com
r
youle
sc
mu
gains
Parrillo System
DC Extreme
7 Sets
None
None
The Stretch
Self
Stretching
Deep, partner-assisted
Weighted
(extreme)
When
Between sets
Between sets/
post-workout
Post-workout
+++++
+++++
+++
++
++++
+++++
stretch
r
youle
sc
mu
gains
Fascicle
Perimysium
Bone
Muscle Fiber
Tendon
230 NOVEMBER
??? NOVEMBER ||
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Epimysium
Endomysium
Blood Vessel
mu
gains
stretch
r
youle
sc
BICEPS
232 NOVEMBER
??? NOVEMBER ||
emusclemag.com
emusclemag.com
HAMSTRINGS
adductors
Seated Indian style, press knees
down with your hands or grasp
ankles and press down with
forearms/elbows.
CALVES
deltoids
Stretching for
Muscularity
With a staggered stance, front forefoot pulled up (dorsiflexed), with an arched back,
bring torso forward by bending at the hips.
PECTORALS
TRICEPS
LATISSIMUS
DORSI
emusclemag.com
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|| NOVEMBER 233
NOVEMBER ???
stretch
r
youle
sc
mu
gains
than 0.1% of a 24-hour day). More relevant research, performed with people,
HEAVY/DEEP/BILATERAL
BICEPS
TRICEPS
deltoids
LATISSIMUS
DORSI
Do Light stretch seated, with partner standing over you and manually assisting
to deepen stretch.
OR
Squat 34 inches and grasp pole behind head. Stand up to deepen stretch. (Not pictured)
234 NOVEMBER
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HAMSTRINGS
emusclemag.com
emusclemag.com
stretch
r
youle
sc
mu
gains
HEAVY/DEEP/BILATERAL
adductors
Spread legs and do the splits, supporting yourself with hands on a bench or the floor.
OR
CALVES
QUADRICEPS
Squatting underneath a waist-high Smith or secured barbell (like doing the limbo),
hold the bar to support yourself and let your knees fall forward over your feet.
emusclemag.com
emusclemag.com
PECTORALS
stretch
r
youle
sc
mu
gains
LOADED/EXTREME/UNILATERAL
BICEPS
PECTORALS
QUADRICEPS
deltoids
LATISSIMUS DORSI
OR
Place foot on waist-high surface to your side
and sink sideways as with stretch above.
(Not pictured)
238 NOVEMBER
??? NOVEMBER ||
emusclemag.com
emusclemag.com
HAMSTRINGS
Deep stretch (with safe back position) at bottom of range of motion for a
stiff-legged deadlift. Not much load is needed here (no more than 135 pounds
for most trainees).
CALVES
TRICEPS
adductors
emusclemag.com
emusclemag.com
|| NOVEMBER 239
NOVEMBER ???
stretch
r
youle
sc
mu
gains
Stretching isnt a
component thats
overlooked by
serious bodybuilders.
While common
stretches are
relatively pain free,
aggressive stretching
can actually be
quite painful.
4. D. Trudel. Interview regarding DC Training. June 2010.
(Personal Communication)
5. H. Rambod. 2008. What is FST-7? http://www.fst-7.com/. 6.1.10.
6. K. K. McCully. Adv Exp Med Biol, 2010. 662: p. 317.
7. T. Sadamoto, et al. Eur J Appl Physiol Occup Physiol, 1983.
51(3): p. 395.
8. T. Osada, et al. J Physiol Anthropol Appl Human Sci, 2003.
22(6): p. 299.
9. J. R. Libonati, et al. J Strength Cond Res, 2001. 15(3): p. 362.
10. J. R. Libonati, et al. Cardiologia, 1998. 43(12): p. 1355.
emusclemag.com
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Bonus Points
judiciously. Increasing NO
production may increase blood
flow to the trained muscle, but
it could also improve metabolite
clearance and prematurely
terminate your pump.