Extreme Stretching

How static Holds can boost muscle growth

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The biggest change Phil heath made in 2016, other than prioritizing leg training, was a greater focus on stretching. “I realized I had to stretch more in order to make space for new muscle,” he said the night he won his sixth straight mr. Olympia. Others have successfully employed this strategy. In fact, what is known as extreme stretching is an essential component of the Doggcrapp training system. Let’s break down exactly what it is and how you can “make space” for every body part to expand.

STRETCHING THE TRUTH

There are two stretching categories: dynamic and static. Dynamic stretches utilize movement. Examples include high kicks and trunk twists. These can increase your mobility in exercises, and they should be done as a warmup or between sets. In contrast, static stretches are motionless. Once you’ve positioned yourself properly, you remain locked in place. These stretches should be performed when your tendons and muscles are most pliable. Do them after weight training, not before.

Intense static holds may have advantages beyond simply increasing flexibility. Studies with birds indicate that such stretches can cause hyperplasia in muscle cells—the splitting and thus multiplication of those cells.