Confession – I do not like stretching.
Yet, it’s a necessary component to perform and look your best.
But the problem is – because I think a lot of guys feel the same way that I do – it gets brushed off.
What if I told you that stretching – specifically ANABOLIC stretching – can dramatically speed up muscle growth, strength, and recovery?
THEN would you be interested in taking the time to do it?
Peter Tzemis goes into the science behind the program, the long list of benefits, etc in the full program … but for now, I just want to express to you 1) the IMPORTANCE of stretching if you want to get great results, and 2) share another stretching sequence from the program, like I said I would yesterday.
What IS Anabolic Stretching
We went over this concept in yesterday’s article – but I’ll do a quick recap.
In a nutshell, the idea behind the method is to hold a moderate weight in the fully stretched position of an exercise – hanging at the bottom of a pull up from a bar, for example – for anywhere from 30 to 60 seconds.
So you would lower the weight (or your bodyweight in the pull up example), slowly, until you reach a position where the target muscle is stretched.
When you reach that position, hold it. Fatigue will cause a deeper stretch.
Aim for a total time of 3-5 minutes, broken into sets of 30-60 seconds each, under load.covered what is actually is, and a simple example routine of how to do it.
Now that is the basic, or “beginner” way to do Anabolic Stretching. If you are going to give it a try, this is how you would get started.
If you want to take it to the next level, you can try the “advanced” version:
Anabolic Stretching – Advanced
First, do a set to failure in an ultra-high rep range (15+ reps).
Then immediately after, let the weight stretch that pumped muscle for 30-60 seconds, or until you can no longer tolerate the pain.
You MUST take your set to absolute failure before you execute the anabolic stretch. This means that you can’t complete another rep.
ALSO – be sure to clean form and proper technique. You will be tired but make sure you do not to compensate your joint positioning during the stretch phase. Especially with weight, this could put you in a position for injury.
Drop the weights if form starts to go. If need be, you could even lower the weights used for the stretch.
Hold the stretch for as long as possible.
Sample ADVANCED Anabolic Stretching Protocol – BACK
– do 8+ Pull ups with or without weight
– on the last rep, do NOT let go of the bar – hold at bottom position as long as possible
– rest 2-3 mins; repeat for 2-3 sets total
The full Anabolic Stretching program gives you detailed backgroud on the method, the science behind it, beginner, intermediate, and advanced protcols for each body part, and lots of bonus materials.
It’s 9 bux this week – WELL worth picking up if you want to experiment with adding this method into your routine:
I hope that today’s article has got you fired up to try incorporating Anabolic Stretching into your routine.
I think that when you see the results, there will be no turning back.
To your success –
– Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist