Post Exercise Stretching

Bigger Stronger Leaner Competitive Bodybuilding
1

I have just read don alessis article on post exercise stretching and am eager to try it out, but im a little unsure as to the exact protocol.
He suggests that this be used during a hypertrophy phase. Today im doing chest, so does that mean that i just do 1 set of a 30 second chest stretch at the end of all of the exercises.
Thanks

2

I’m pretty sure you’re right, but I can’t quite tell from your wording.

The stretch is to be performed immediately after the completion of your last set for that bodypart.

3

Thanks for the reply,
Is it only 1 set of 30 seconds, what would happen if you increase the volume of stretching done, eg 1 vs 2 vs 3 sets of 30 second stretches , or is that just defeating the purpose
Has anybody tried different stretching protocols and found results

4

Sometimes I do multiple angles of stretching, but not multiple sets of the same stretch.

I.e. For chest:

A1. Flye stretch for 30 sec

no rest

A2. Weighted dip stretch for 30 sec

I also sometimes incorporate heavy dumbell holds for time to stretch and strengthen the arms and traps/shoulder girdle.

I.e. after a bicep/wrist flexor workout:

A1. 100+ lb DB hold for max time ~30 sec.

no rest

A2. Bicep stretch as described in D. Alessi’s article. ~30 sec.

Good luck.

RIT Jared

5

Hi, I’m new to this forum but been reading T-Nation articles for ages, could someone post a link to Don Allesi’s post workout stretching article for me, I cant find it.

thanks

6

I think this is what you’re looking for, it’s called Stretch Mark Mass.

http://www.t-nation.com/findArticle.do;jsessionid=824CEE29069DB724D0C3560F8E4A25CA.ba13?article=301stretch2

If that link doesn’t work, I found it in the archives in early 2004.

7

http://www.t-nation.com/readTopic.do?id=459410

would love to know what your thoughts are

i understand it can be difficult to quantify how much of a difference something like this would make, but has anyone introduced it during a mass phase and found improvments, reading the article suggets that the gains can be fairly significant.

8

Thanks for the links guys i’m definetley gonna give this a try I’ll let you know if I feel it made an impact on my gains.

9

Sound like Doggcrap/Dante’s training. These aren’t meant to be simple stretches, but they are nearly painful, controlled, deep stretches meant to assist in tearing/stretching the muscles encapsulating fascia. It seems to work for most who’ve tried it. I didn’t gain as much size as most, but it DID increase my recovery ability (may have been off on diet or whatever). I like it.