Have you ever noticed how bodybuilders’ muscles often look like they are bursting at the seams? To get that kind of sculpted look, they probably practice stretching for bodybuilders. Sure, stretching isn’t the first thing on a typical bodybuilder’s mind, but the huge benefits of stretching specifically to build muscle are definitely worth considering.
Benefits of Stretching
If you’re into bodybuilding and think stretching is for newbies, think again. Stretching is about way more than gentle exercise. In fact, that muscle-plateau many people hit with frustration can be overcome in part through specialized stretching. Extreme Fascial Stretching (EFS,) for example, unlocks muscle restrictions to expand the space your muscles have to grow.
Other common benefits of stretching for bodybuilders include:
- Improved coordination and range of motion
- Enhanced body awareness
- Better circulation
- Reduced tension in the body
- Increased speed of muscle recovery
- Prevention of injury
Are you ready to maximize your gym time and see results in no time?
Dangers of Skipping Stretches
Intense workouts are risky. Many lifting maneuvers, for example, put you at risk of overextending or exhausting your muscles, causing damage. When you fail to stretch, the chances of such injuries are increased. Working with a personal trainer can help keep you safe while stretching and bodybuilding as well.
Stretching acts as a preventative measure. When you stretch after warming up for your workout your muscles are prepared for intense exercise. Stretching again after cardio or lifting helps your muscles recover with less chance of knots, sprain, strains, and other forms of injury by “cooling” muscles down from the tension of a workout.
Recommended Bodybuilding-Specific Stretches
To maximize your bodybuilding workout, you might need to change your routine. Be sure you have a proper training plan, use food macro tips, and complete a bodybuilding specific stretch routine. Many stretching routines designed specifically for bodybuilding involve lighter weights or just your bodyweight. Popular options include:
- Elevated Quad Stretch: With one foot on an elevated block or item, dip into a lunge. Hold for 30 seconds to one minute and repeat on other side for a full leg and hip stretch.
- Upright Torso Twist: Grab a pole or stable object at waist height with one hand. With moving your legs, twist your torso away from the object until you feel a gentle burn. Hold for 30-45 seconds on each side and repeat 4-5 times.
- Easy Hang Man: Simply grab a chin-up bar and hang from it until your hands feel too tired. Your whole torso will extend slightly, loosening up tensions.
Try these and look for other stretching routines that combine active and static activities to target connective tissues specifically.
Classes to Boost Stretch Benefits
On top of learning to stretch during and after bodybuilding workouts, successful bodybuilders often find taking stretch-focused classes helpful. Classes make stretching a priority and capitalize on helping your muscles recover so they can grow at a faster rate.
Some popular classes even combine stretching with muscle building. Try:
- Power Sculpt
- PX90 Live
- Bootcamp Cycle
- Body Pump
If you are looking for a more relaxing way to regularly stretch your muscles and their capacity for growth, try a yoga class. Improving flexibility should be one of your goals, since greater flexibility means a greater ability for your muscles to expand, giving you that sexy bursting-at-the-seams look.
No Excuses for Not Stretching
It’s common for bodybuilders to scoff at the idea of target stretching or taking classes to stretch. But there are no excuses for skipping stretching. The fact is that stretching is a vital component of helping muscles reach - and exceed - their full potential while minimizing injury.
Get your bodybuilding routine going full-force with the right nutrition:
