1.) When desigining a full body routine does it make sense to set it up like a push/pull routine? Like having a horizontal push and pull, a vertical push and pull, a quad dominate leg exercise and a hip dominatant leg exercise. Or is it better to design it around body parts such as: chest, back, shoulder, quads, and hamstrings(hips)? So which is better?
2.) This question is very different. I’ve been stretching 6 days a week for roughly a month and I’ve become a bit more flexible. However my hamstrings really seem to be lagging (an area that was always very unflexible for me). Is it possible that I can’t become flexible in my hamstrings? Or do I just need to give it more time and effort?
I would set it up like a push/pull routine. I’ve always found it better to work with movement planes than body parts.
Give it more time. With all the gymnasts I know, muscles can be stretched far greater than most people think they can. I just takes time and dedication.
either or what matter is at the end of a training week that you have hit all areas as in a balance. you may push a bit more one day pull a bit more another, do more hip dom one day and quad dom another. Try and strike the balance over the whole of the training week before you repeat the cycle.
Thanks guys for the responses. One more question though, albeit a stupid one. When holding a stretch they say you don’t want to go till it hurts. Now does that mean I should feel no discomfort at all? Should holding a stretch feel actually feel good (like a stretch when you wake up in the morning)?
2.) This question is very different. I’ve been stretching 6 days a week for roughly a month and I’ve become a bit more flexible. However my hamstrings really seem to be lagging (an area that was always very unflexible for me). Is it possible that I can’t become flexible in my hamstrings? Or do I just need to give it more time and effort?[/quote]
One was already answered.
2 - Your probably stretching too often. Space out major stretching like you would your workouts.
"About The ACSM recommends flexibility training a minimum 2 to 3 days per week holding each stretch for 10 to 30 seconds to mild discomfort; 3 to 4 repetitions per stretch. On a PNF stretches ACSM suggests a contract 6 seconds followed by a 10 to 30 second assisted stretch.
McCallister et. al. (2004) found that longer recovery days between stretching seemed to enhance stand and reach measurements:
What I personally do is do my heavy stretching on my workout days right before my workout, and light streches on the off days, but not too much. I was once told that stretching not only stretches the muscles, but also causes micro tears, obviously not the same as regular weight lifting, but obviously requires some recovery time.
Most peoples Hamstrings are a bit harder to loosen up. I’ve been doing stretches for them about 6 weeks so far, and I still can’t touch my toes, but getting ALOT closer. Just keep with it.
Oh, and if you notice on that exrx.net page, “Runners with less flexibility are actually more efficient at running (Jones 2002).” - Doesn’t mean stop stretching altogether, but sure does have an impact on how hard I stretch certain muscles.
Your workout is exactly what I do, and it works for me.
As for your stretching questions, I think it was Mike Robertson or Eric Cressey that wrote a good article about this a while ago. Try searching for it.
Thanks for the follow up answers guys. I was more interested in knowing my third question (about the feeling of stretching) but that was answered. So thank you all for the help.