igforum.bio / stretch-with-weights-to-build-muscle - 243720
D
% Stretch With Weights to Build Muscle Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Stretch With Weights to Build Muscle A Simple Way to Get Bigger and Increase Mobility by Christian Thibaudeau November 9, 2015August 24, 2022 Tags Bodybuilding, Mobility, Training Build big muscles that perform as good as they look. One simple method can deliver it. It's a method I first introduced ten years ago and it's since been adopted by numerous strength coaches as a way to accelerate muscle growth.
Dylan Patel Member
access_time 1 minutes ago
% Stretch With Weights to Build Muscle Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Stretch With Weights to Build Muscle A Simple Way to Get Bigger and Increase Mobility by Christian Thibaudeau November 9, 2015August 24, 2022 Tags Bodybuilding, Mobility, Training Build big muscles that perform as good as they look. One simple method can deliver it. It's a method I first introduced ten years ago and it's since been adopted by numerous strength coaches as a way to accelerate muscle growth.
thumb_up Like (28)
comment Reply (0)
share Share
visibility 215 views
thumb_up 28 likes
E
But the benefits go beyond getting big. It's also one of the fastest ways to increase mobility. In a nutshell, stretch with weights.
Ella Rodriguez Member
access_time 8 minutes ago
But the benefits go beyond getting big. It's also one of the fastest ways to increase mobility. In a nutshell, stretch with weights.
thumb_up Like (29)
comment Reply (2)
thumb_up 29 likes
comment 2 replies
D
Daniel Kumar 4 minutes ago
In fancy terms, it's about using eccentric quasi-isometrics or EQIs. Hold the stretched positio...
J
Jack Thompson 1 minutes ago
Simply lower the weight until you reach a position where the target muscles are stretched. When you ...
J
In fancy terms, it's about using eccentric quasi-isometrics or EQIs. Hold the stretched position of an exercise under load. That load can be barbells, dumbbells, or even your own bodyweight with exercises like dips.
Julia Zhang Member
access_time 15 minutes ago
In fancy terms, it's about using eccentric quasi-isometrics or EQIs. Hold the stretched position of an exercise under load. That load can be barbells, dumbbells, or even your own bodyweight with exercises like dips.
thumb_up Like (45)
comment Reply (3)
thumb_up 45 likes
comment 3 replies
H
Henry Schmidt 5 minutes ago
Simply lower the weight until you reach a position where the target muscles are stretched. When you ...
R
Ryan Garcia 12 minutes ago
You'll slowly reach a position that is more and more stretched. It becomes a very slow, very gr...
Show 1 more replies
A
Simply lower the weight until you reach a position where the target muscles are stretched. When you reach that position, hold it by contracting the muscles hard so it becomes an isometric contraction.
Alexander Wang Member
access_time 16 minutes ago
Simply lower the weight until you reach a position where the target muscles are stretched. When you reach that position, hold it by contracting the muscles hard so it becomes an isometric contraction.
thumb_up Like (35)
comment Reply (1)
thumb_up 35 likes
comment 1 replies
A
Alexander Wang 3 minutes ago
You'll slowly reach a position that is more and more stretched. It becomes a very slow, very gr...
J
You'll slowly reach a position that is more and more stretched. It becomes a very slow, very gradual eccentric or negative action as you go deeper.
Julia Zhang Member
access_time 25 minutes ago
You'll slowly reach a position that is more and more stretched. It becomes a very slow, very gradual eccentric or negative action as you go deeper.
thumb_up Like (0)
comment Reply (0)
thumb_up 0 likes
K
As fatigue sets in you won't have the strength to hold the position any longer. Note: This hurts like hell. Suck it up.
Kevin Wang Member
access_time 18 minutes ago
As fatigue sets in you won't have the strength to hold the position any longer. Note: This hurts like hell. Suck it up.
thumb_up Like (31)
comment Reply (3)
thumb_up 31 likes
comment 3 replies
J
Joseph Kim 12 minutes ago
1 It flips the switch that triggers muscle building Loaded stretching and accentuating the eccentri...
L
Lily Watson 9 minutes ago
2 It creates an occlusion effect Loaded stretching lasting 45-75 seconds will create an occlusion e...
Show 1 more replies
D
1 It flips the switch that triggers muscle building Loaded stretching and accentuating the eccentric (two things you're doing when using this method) are the training modalities that activate mTor the most. The more mTor is activated, the greater protein synthesis will be.
David Cohen Member
access_time 7 minutes ago
1 It flips the switch that triggers muscle building Loaded stretching and accentuating the eccentric (two things you're doing when using this method) are the training modalities that activate mTor the most. The more mTor is activated, the greater protein synthesis will be.
thumb_up Like (41)
comment Reply (1)
thumb_up 41 likes
comment 1 replies
S
Sofia Garcia 7 minutes ago
2 It creates an occlusion effect Loaded stretching lasting 45-75 seconds will create an occlusion e...
E
2 It creates an occlusion effect Loaded stretching lasting 45-75 seconds will create an occlusion effect which will lead to a hypoxic state. Both the stretch and the contraction decrease the entry of blood into the muscle, so less oxygen can come into it, creating an accumulation of lactate. Both of these things increase the release of IGF-1, a very anabolic hormone, inside the muscle.
Evelyn Zhang Member
access_time 8 minutes ago
2 It creates an occlusion effect Loaded stretching lasting 45-75 seconds will create an occlusion effect which will lead to a hypoxic state. Both the stretch and the contraction decrease the entry of blood into the muscle, so less oxygen can come into it, creating an accumulation of lactate. Both of these things increase the release of IGF-1, a very anabolic hormone, inside the muscle.
thumb_up Like (11)
comment Reply (1)
thumb_up 11 likes
comment 1 replies
O
Oliver Taylor 6 minutes ago
The more you release the more muscle you'll build. 3 It increases IGF-1 sensitivity Loaded str...
T
The more you release the more muscle you'll build. 3 It increases IGF-1 sensitivity Loaded stretching increases the sensitivity of IGF-1 receptors.
Thomas Anderson Member
access_time 9 minutes ago
The more you release the more muscle you'll build. 3 It increases IGF-1 sensitivity Loaded stretching increases the sensitivity of IGF-1 receptors.
thumb_up Like (30)
comment Reply (0)
thumb_up 30 likes
I
So not only are you releasing more IGF-1, you're also making the muscles more sensitive to it so the anabolic response will be even greater. 4 It causes blood to fill the muscles with nutrients After you release the stretch there will be a surge of blood flow into the muscles. This is called intramuscular hyperhemia.
Isabella Johnson Member
access_time 30 minutes ago
So not only are you releasing more IGF-1, you're also making the muscles more sensitive to it so the anabolic response will be even greater. 4 It causes blood to fill the muscles with nutrients After you release the stretch there will be a surge of blood flow into the muscles. This is called intramuscular hyperhemia.
thumb_up Like (23)
comment Reply (2)
thumb_up 23 likes
comment 2 replies
A
Audrey Mueller 7 minutes ago
If your blood is loaded with more nutrients via proper workout nutrition you'll dramatically in...
E
Ethan Thomas 29 minutes ago
This is a direct stimulus for muscle growth. So loaded stretching with EQIs create the perfect bioch...
L
If your blood is loaded with more nutrients via proper workout nutrition you'll dramatically increase the transport of protein into the muscle, facilitating muscle growth. 5 It stimulates growth through muscle fatigue Since you're contracting the muscles hard to hold the position, you're firing the muscle fibers intensely and fatiguing them.
Luna Park Member
access_time 55 minutes ago
If your blood is loaded with more nutrients via proper workout nutrition you'll dramatically increase the transport of protein into the muscle, facilitating muscle growth. 5 It stimulates growth through muscle fatigue Since you're contracting the muscles hard to hold the position, you're firing the muscle fibers intensely and fatiguing them.
thumb_up Like (50)
comment Reply (1)
thumb_up 50 likes
comment 1 replies
R
Ryan Garcia 8 minutes ago
This is a direct stimulus for muscle growth. So loaded stretching with EQIs create the perfect bioch...
T
This is a direct stimulus for muscle growth. So loaded stretching with EQIs create the perfect biochemical state to build muscle as well as maximize the uptake of the required nutrients. Use isolation exercises if your main goal is hypertrophy.
Thomas Anderson Member
access_time 36 minutes ago
This is a direct stimulus for muscle growth. So loaded stretching with EQIs create the perfect biochemical state to build muscle as well as maximize the uptake of the required nutrients. Use isolation exercises if your main goal is hypertrophy.
thumb_up Like (30)
comment Reply (0)
thumb_up 30 likes
A
Pecs Dumbbell Flye - moderate elbow bend Lats Straight Arm Barbell Pullover Hold Biceps Lying Maltese Hold - arms close to body - supinated grip Delts Lying Maltese Hold - arms at 30 degrees - pronated grip Triceps Bent Elbow Dumbbell Pullover Hold Quads Zercher Squat Hold Hams Glute-Ham Raise Hold - parallel to the floor - slight knee bend To increase mobility and range of motion, use these three movements to get the proper mobility in all the basic positions. Push-Up Hold - hands and feet on blocks Dip Hold Split Squat Hold - back foot elevated Do the following if you want to improve mobility or the quality of the positions in complex lifts like the Olympic lifts.
Ava White Moderator
access_time 13 minutes ago
Pecs Dumbbell Flye - moderate elbow bend Lats Straight Arm Barbell Pullover Hold Biceps Lying Maltese Hold - arms close to body - supinated grip Delts Lying Maltese Hold - arms at 30 degrees - pronated grip Triceps Bent Elbow Dumbbell Pullover Hold Quads Zercher Squat Hold Hams Glute-Ham Raise Hold - parallel to the floor - slight knee bend To increase mobility and range of motion, use these three movements to get the proper mobility in all the basic positions. Push-Up Hold - hands and feet on blocks Dip Hold Split Squat Hold - back foot elevated Do the following if you want to improve mobility or the quality of the positions in complex lifts like the Olympic lifts.
thumb_up Like (42)
comment Reply (3)
thumb_up 42 likes
comment 3 replies
H
Henry Schmidt 2 minutes ago
Overhead Squat Bottom Position Hold Front Squat - clean grip - bottom position hold The most importa...
E
Evelyn Zhang 11 minutes ago
How Long Do I Stretch Aim for a total time under load of 3-5 minutes broken into sets of 60-90 seco...
Show 1 more replies
B
Overhead Squat Bottom Position Hold Front Squat - clean grip - bottom position hold The most important thing is to keep the position perfect: lower back arched, knees pushed out (trying to spread the floor apart) and chest up. If you do the holds with an improper positon you're simply drilling bad habits.
Brandon Kumar Member
access_time 56 minutes ago
Overhead Squat Bottom Position Hold Front Squat - clean grip - bottom position hold The most important thing is to keep the position perfect: lower back arched, knees pushed out (trying to spread the floor apart) and chest up. If you do the holds with an improper positon you're simply drilling bad habits.
thumb_up Like (44)
comment Reply (3)
thumb_up 44 likes
comment 3 replies
E
Evelyn Zhang 45 minutes ago
How Long Do I Stretch Aim for a total time under load of 3-5 minutes broken into sets of 60-90 seco...
J
Joseph Kim 13 minutes ago
If you can easily do the holds for 90 seconds per set, add more weight. When Should I Do It When yo...
Show 1 more replies
R
How Long Do I Stretch Aim for a total time under load of 3-5 minutes broken into sets of 60-90 seconds each. On the bodyweight exercises, you may need to start at 45 seconds per set. That's acceptable at first, but you should still shoot for a total duration of 3-5 minutes and strive to reach a minimum of 60 seconds as soon as possible.
Ryan Garcia Member
access_time 15 minutes ago
How Long Do I Stretch Aim for a total time under load of 3-5 minutes broken into sets of 60-90 seconds each. On the bodyweight exercises, you may need to start at 45 seconds per set. That's acceptable at first, but you should still shoot for a total duration of 3-5 minutes and strive to reach a minimum of 60 seconds as soon as possible.
thumb_up Like (25)
comment Reply (1)
thumb_up 25 likes
comment 1 replies
E
Evelyn Zhang 14 minutes ago
If you can easily do the holds for 90 seconds per set, add more weight. When Should I Do It When yo...
C
If you can easily do the holds for 90 seconds per set, add more weight. When Should I Do It When your main goal is to build muscle, do EQIs when the target muscles are pumped after a workout. This makes for a greater stretching effect and will also lead to a greater overall level of growth factors inside the muscles.
Charlotte Lee Member
access_time 16 minutes ago
If you can easily do the holds for 90 seconds per set, add more weight. When Should I Do It When your main goal is to build muscle, do EQIs when the target muscles are pumped after a workout. This makes for a greater stretching effect and will also lead to a greater overall level of growth factors inside the muscles.
thumb_up Like (28)
comment Reply (2)
thumb_up 28 likes
comment 2 replies
J
Julia Zhang 6 minutes ago
You'll notice more hypertrophy and faster improvement in range of motion over time when doing E...
J
Julia Zhang 9 minutes ago
How Long Do I Rest Between Stretches Rest periods are roughly the same duration as the sets. So if ...
J
You'll notice more hypertrophy and faster improvement in range of motion over time when doing EQIs after strength or bodybuilding work. Do EQIs at the beginning of a session when a lack of mobility is affecting the proper execution of a lift. For example, doing EQI split squats when hip flexor or hamstring extensibility makes it impossible to do a proper full squat without losing the lower back arch.
Joseph Kim Member
access_time 51 minutes ago
You'll notice more hypertrophy and faster improvement in range of motion over time when doing EQIs after strength or bodybuilding work. Do EQIs at the beginning of a session when a lack of mobility is affecting the proper execution of a lift. For example, doing EQI split squats when hip flexor or hamstring extensibility makes it impossible to do a proper full squat without losing the lower back arch.
thumb_up Like (20)
comment Reply (3)
thumb_up 20 likes
comment 3 replies
E
Emma Wilson 4 minutes ago
How Long Do I Rest Between Stretches Rest periods are roughly the same duration as the sets. So if ...
O
Oliver Taylor 16 minutes ago
It's actual science and it does lead to greater, faster results. EQIs increase muscle mass in p...
Show 1 more replies
S
How Long Do I Rest Between Stretches Rest periods are roughly the same duration as the sets. So if you did a 60 second stretch, rest 60 seconds before the next one. It's not a sales pitch or voodoo.
Scarlett Brown Member
access_time 90 minutes ago
How Long Do I Rest Between Stretches Rest periods are roughly the same duration as the sets. So if you did a 60 second stretch, rest 60 seconds before the next one. It's not a sales pitch or voodoo.
thumb_up Like (37)
comment Reply (3)
thumb_up 37 likes
comment 3 replies
A
Alexander Wang 53 minutes ago
It's actual science and it does lead to greater, faster results. EQIs increase muscle mass in p...
H
Hannah Kim 63 minutes ago
Both loaded stretching and slow eccentrics are the contraction types that lead to the greatest mTor ...
Show 1 more replies
J
It's actual science and it does lead to greater, faster results. EQIs increase muscle mass in part by activating mTor.
James Smith Moderator
access_time 76 minutes ago
It's actual science and it does lead to greater, faster results. EQIs increase muscle mass in part by activating mTor.
thumb_up Like (28)
comment Reply (2)
thumb_up 28 likes
comment 2 replies
A
Audrey Mueller 31 minutes ago
Both loaded stretching and slow eccentrics are the contraction types that lead to the greatest mTor ...
E
Elijah Patel 60 minutes ago
Another important aspect of EQIs is the reactive hyperhemia that you get after each set. This promot...
D
Both loaded stretching and slow eccentrics are the contraction types that lead to the greatest mTor activation. Micro-PA increases the mTor response to training. Taking Micro-PA prior to training will significantly amplify your results.
David Cohen Member
access_time 100 minutes ago
Both loaded stretching and slow eccentrics are the contraction types that lead to the greatest mTor activation. Micro-PA increases the mTor response to training. Taking Micro-PA prior to training will significantly amplify your results.
thumb_up Like (5)
comment Reply (0)
thumb_up 5 likes
E
Another important aspect of EQIs is the reactive hyperhemia that you get after each set. This promotes hypertrophy by shuttling nutrients inside the muscles, provided that your blood is pre-loaded with nutrients prior to training. Using Surge Workout Fuel pre and intra-workout will allow you to reap maximum benefits.
Ella Rodriguez Member
access_time 63 minutes ago
Another important aspect of EQIs is the reactive hyperhemia that you get after each set. This promotes hypertrophy by shuttling nutrients inside the muscles, provided that your blood is pre-loaded with nutrients prior to training. Using Surge Workout Fuel pre and intra-workout will allow you to reap maximum benefits.
thumb_up Like (45)
comment Reply (1)
thumb_up 45 likes
comment 1 replies
M
Mia Anderson 42 minutes ago
Loaded stretching transfers over to your workout. You'll improve mobility and range of motion w...
A
Loaded stretching transfers over to your workout. You'll improve mobility and range of motion when the muscles are producing tension or force, and you'll do it using a position you use during workouts. Unlike regular stretching, you not only improve the parallel elastic component (PEC) of the muscle, but also the series elastic components (SEC).
Audrey Mueller Member
access_time 66 minutes ago
Loaded stretching transfers over to your workout. You'll improve mobility and range of motion when the muscles are producing tension or force, and you'll do it using a position you use during workouts. Unlike regular stretching, you not only improve the parallel elastic component (PEC) of the muscle, but also the series elastic components (SEC).
thumb_up Like (45)
comment Reply (0)
thumb_up 45 likes
S
EQIs improve dynamic mobility and are much more transferable to movement performance. Loaded stretching increases your capacity to contract a muscle when it's being stretched. This will improve performance via a higher force production during training.
Sophie Martin Member
access_time 46 minutes ago
EQIs improve dynamic mobility and are much more transferable to movement performance. Loaded stretching increases your capacity to contract a muscle when it's being stretched. This will improve performance via a higher force production during training.
thumb_up Like (16)
comment Reply (3)
thumb_up 16 likes
comment 3 replies
C
Chloe Santos 37 minutes ago
It'll also help reduce the risk of injuries that happen when a muscle is violently stretched, w...
E
Emma Wilson 43 minutes ago
Many lifters can't get stronger because their tendons are weak. This method strengthens tendons...
Show 1 more replies
N
It'll also help reduce the risk of injuries that happen when a muscle is violently stretched, which is usually when tears and pulls happen. Loaded stretching strengthens tendons.
Noah Davis Member
access_time 96 minutes ago
It'll also help reduce the risk of injuries that happen when a muscle is violently stretched, which is usually when tears and pulls happen. Loaded stretching strengthens tendons.
thumb_up Like (31)
comment Reply (2)
thumb_up 31 likes
comment 2 replies
N
Noah Davis 38 minutes ago
Many lifters can't get stronger because their tendons are weak. This method strengthens tendons...
N
Noah Davis 48 minutes ago
Get The T Nation Newsletters Don&#039 t Miss Out Expert Insights To Get Stronger, Gain Muscle...
J
Many lifters can't get stronger because their tendons are weak. This method strengthens tendons and may also help heal tendinitis.
Julia Zhang Member
access_time 125 minutes ago
Many lifters can't get stronger because their tendons are weak. This method strengthens tendons and may also help heal tendinitis.
thumb_up Like (40)
comment Reply (3)
thumb_up 40 likes
comment 3 replies
J
James Smith 63 minutes ago
Get The T Nation Newsletters Don&#039 t Miss Out Expert Insights To Get Stronger, Gain Muscle...
V
Victoria Lopez 3 minutes ago
We thought so too...until we read this. Bodybuilding, Powerlifting & Strength, Training Bret...
Show 1 more replies
C
Get The T Nation Newsletters Don&#039 t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training The Best Damn Push-Ups Article Period Think you know all there is to know about push-ups? Ha!
Christopher Lee Member
access_time 104 minutes ago
Get The T Nation Newsletters Don&#039 t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training The Best Damn Push-Ups Article Period Think you know all there is to know about push-ups? Ha!
thumb_up Like (32)
comment Reply (3)
thumb_up 32 likes
comment 3 replies
V
Victoria Lopez 67 minutes ago
We thought so too...until we read this. Bodybuilding, Powerlifting & Strength, Training Bret...
E
Evelyn Zhang 73 minutes ago
Check it out. Tips, Training John Fawkes July 27 Training I Bodybuilder 2 - Back - Wednesday Buil...
Show 1 more replies
N
We thought so too...until we read this. Bodybuilding, Powerlifting & Strength, Training Bret Contreras & Elsbeth Vaino June 22 Training Tip The Toughest Loaded Carry Build your core strength and boost your squat, deadlift, and bench performances with this unusual exercise. Abs, Metcon, Powerlifting & Strength, Tips, Training Christian Thibaudeau June 26 Training Tip How to Make Fast Strength Gains in 4 Weeks Combine these two strength training methods and you'll be popping PRs left and right.
Natalie Lopez Member
access_time 54 minutes ago
We thought so too...until we read this. Bodybuilding, Powerlifting & Strength, Training Bret Contreras & Elsbeth Vaino June 22 Training Tip The Toughest Loaded Carry Build your core strength and boost your squat, deadlift, and bench performances with this unusual exercise. Abs, Metcon, Powerlifting & Strength, Tips, Training Christian Thibaudeau June 26 Training Tip How to Make Fast Strength Gains in 4 Weeks Combine these two strength training methods and you'll be popping PRs left and right.
thumb_up Like (43)
comment Reply (1)
thumb_up 43 likes
comment 1 replies
R
Ryan Garcia 28 minutes ago
Check it out. Tips, Training John Fawkes July 27 Training I Bodybuilder 2 - Back - Wednesday Buil...
D
Check it out. Tips, Training John Fawkes July 27 Training I Bodybuilder 2 - Back - Wednesday Build muscle as fast as humanly possible — week after week — until you see a body in the mirror that you barely recognize.
Daniel Kumar Member
access_time 84 minutes ago
Check it out. Tips, Training John Fawkes July 27 Training I Bodybuilder 2 - Back - Wednesday Build muscle as fast as humanly possible — week after week — until you see a body in the mirror that you barely recognize.
thumb_up Like (48)
comment Reply (1)
thumb_up 48 likes
comment 1 replies
J
James Smith 54 minutes ago
Back, Exercise Programs Christian Thibaudeau April 27...
G
Back, Exercise Programs Christian Thibaudeau April 27
Grace Liu Member
access_time 145 minutes ago
Back, Exercise Programs Christian Thibaudeau April 27
thumb_up Like (41)
comment Reply (1)
thumb_up 41 likes
comment 1 replies
E
Ethan Thomas 89 minutes ago
Stretch With Weights to Build Muscle Search Skip to content Menu Menu follow us Store Articles Commu...

Write a Reply

Similar Discussions