New muscle growth may be just a matter of little stretching . . .

New muscle growth may be just a matter of little stretching

In theory, stretching can make the fascial encasements around muscle fibres less restricting. This means that muscle growth will be easier. Another reason to stretch is the possibility of hyperplasia, an increase in the number of muscle cells. More muscle cells means more growth capacity. While this hasn't been proven in humans yet, it has been successfully done with animals. Scientists also believe that stretching a muscle increases the number of anabolic receptors on it and initiates the release of good prostaglandin's, which may enhance muscle growth tremendously. Before we examine some common stretches let's discuss the right and wrong ways to stretch.

When many people stretch, they usually do very bouncy movements staying in the stretched position for only 1 or 2 seconds. That is the wrong way to stretch. When they do bouncy movements, they are doing micro contractions and when in the tensed position, these can cause muscle and tendon/ligament damage. When someone stretches, they should always hold in the tensed position for a set minimum duration of time. Some of you might be saying, I want to stretch, but I just don't have time, so what am I supposed to do? The answer is to incorporate stretch-position movements into all of your workouts such as using your 60-90 sec rest between sets to stretch agonist and antagonist muscle groups. This way, you are stretching while exercising; therefore reducing the time it would take to do both separately.

Stretch exercises work the muscle against resistance at the point, which it's maximally elongated. Most importantly, you need to use a full range of motion to receive the maximum benefits from these exercises. Hopefully, you will incorporate some stretches or some stretch-exercises and see your muscles break growth plateaus and keep on growing!