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How To
Gain Muscle Mass - The
Importance Of
Stretching
If you are
interested in how to gain
muscle mass, you cannot
ignore stretching.
Stretching does more than
increase flexibility. A
slow, non-bouncing stretch,
called a static stretch,
can reduce immediate muscle
soreness and increase a
muscle's range of motion.
As the muscle performs a
more complete movement,
larger forces are produced
and greater muscular
adaptations are stimulated.
Be sure you don't strain
the muscle, however.
Stretch for ten to fifteen
seconds before each
set.
Stretching
is a vital part of a
complete workout. Besides
increasing flexibility, it
can enhance agility and
coordination. This is
particularly important in
sports such as gymnastics
and karate. Stretching can
reduce stress through the
relaxation of the muscle
and help prevent injury to
the joints and tendons.
Properly done, it can also
increase muscular
strength.
A slow,
non-bouncing stretch,
called a static stretch,
has been shown to reduce
immediate muscle soreness.
Everyone is familiar with
the use of a stretch to
relieve a muscle cramp.
Research has now shown that
static stretching decreases
the electrical activity
within skeletal muscle,
which may explain why it is
so effective for soreness.
Care must be taken,
however, to use the correct
stretching technique. When
performing a stretch, don't
force the muscle to tense
up by straining it. The
whole point of stretching
is to release tension,
allowing the muscle fibers
to elongate.
Visualize
the muscle expanding as an
elastic band would. Keep on
lengthening the fibers
slowly and without stress.
If you feel a burning
sensation or if the muscles
start to quiver, you have
gone too far. Ease off a
bit. Of course, over time
your muscles will adapt to
these movements and become
more flexible, allowing you
to stretch them further
without getting a pain
sensation.
Done
correctly, stretching can
extend your muscles' range
of motion. A muscle moves
through only a portion of
its total range during
everyday life, so there is
a significant reserve
capacity. In weight
training, however, you want
to move the resistance
through the fullest range
of motion the muscle is
capable of. Stretching
allows you to move through
a greater portion of this
range, so the muscle fibers
are able to contract over a
greater distance than they
would otherwise. Greater
forces are therefore
produced, stimulating
additional muscular
adaptations.
To be most
effective in producing
muscle growth, the stretch
should be done after your
body is warmed up. Stretch
the body-part for ten to
fifteen seconds immediately
before each set.
Pre-stretching a muscle
activates certain nerve
impulses in the muscle
spindles and primes the
muscle for the "stretch
reflex," which (like any
reflex action) causes a
reaction to the initial
movement. As the muscle
moves through a greater
range of motion, more
muscle fibers are
recruited. The end result
is a stronger contraction
and a greater amount of
generated tension, which
induces more muscle growth.
Because the stretching is
done during the rest period
between sets, it does not
prolong your workout.
Stretching is therefore a
wise investment of your
time.
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