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Old 07-13-13, 11:53 AM   #1
jawnn
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Stretching muscle Fascia for growth?

I found this article about making your muscle bigger by stretching. just want to knwo if any one has used this for endurance training?
http://www.boxingscene.com/build-muscle/28693.php


Every muscle in the body is enclosed in a bag of though connective tissue known as fascia. Fascia is important for holding your muscles in their place. But fascia may also be holding back our muscle growth.

Because fascia is so tough, it doesn’t allow the muscle to grow larger. The big leg muscles are riddled with fascia to help with holding your weight. The best solution is stretching when the muscle are full of blood. That means stop pedaling and stretch hard but not fast, otherwise you could damage your muscles severely.

is pedaling hard then stretching by pushing your heel down while costing, the right way to do this?
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Old 07-13-13, 12:14 PM   #2
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i had good progress using this while i was lifting weights before i started cycling... Was doing FST-7. Which was 7sets og a given exercise, 10-15reps, with 30sec rest inbetween and while resting i stretched the began the next set. Don't know if that made much diffrence but i was bulking and gained around 15-18lbs
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Old 07-13-13, 12:29 PM   #3
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how did you do the legs? I am thinking it may be easyer on trainer stand or just use some kind of lifting exercise to pump up then stretch...?
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Old 07-13-13, 09:33 PM   #4
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The only thing I know about Fascia surrounding muscles is the possible development of compartment syndrome in in traumatic injury, and fasciotomy as a treatment.

I don't really think I believe that the fascia can stretch, which is why compartment syndrome can develop.

Under Causes:
"Because the fascia layer that defines the compartment does not stretch, a small amount of bleeding into the compartment, or swelling of the muscles within the compartment, can cause the pressure to rise greatly."
http://en.wikipedia.org/wiki/Compartment_syndrome

Stretching something that isn't meant to stretch increases risk for injury IMO (tendons and ligaments anyone?)
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Old 07-13-13, 09:36 PM   #5
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Also, im skeptical because that author is selling something (his book)...

Disclaimer: Im a skeptic by nature. We live in a society of white lies and propoganda.

The author doesnt post any related studies, so this may as well be his opinion (which you can learn more about in his book!)
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Old 07-13-13, 09:37 PM   #6
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Synthol.

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Old 07-13-13, 10:31 PM   #7
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You get bigger by overworking your muscles, then resting them with adequate protein intake. Some people get bigger easily, some do not. Nothing to do with fascia. Stretching before or during a workout is not recommended. Stretch after if you must. Stretching certainly will not make you bigger. If I'm lifting correctly, I get plenty of stretch during the exercises. When I ride long distances, I might stretch every 3 hours or so while I'm eating, or I might not. Depends on how I'm feeling.
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Old 07-20-13, 12:52 PM   #8
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oh well just can't trust what you read on the internet.
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Old 07-20-13, 08:05 PM   #9
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Originally Posted by Carbonfiberboy View Post
You get bigger by overworking your muscles, then resting them with adequate protein intake. Some people get bigger easily, some do not. Nothing to do with fascia. Stretching before or during a workout is not recommended. Stretch after if you must. Stretching certainly will not make you bigger. If I'm lifting correctly, I get plenty of stretch during the exercises. When I ride long distances, I might stretch every 3 hours or so while I'm eating, or I might not. Depends on how I'm feeling.
Mostly true. But stretching is critical if you want to increase power, and increased power will allow creating more tension in the muscles, which can help to increase muscle size. And cycling, just like sitting all day at a desk, shortens the hamstrings which can cause other problems. I think the real magic of stretching is that it increases strength through the entire range of motion which has benefits for both strength and endurance. Also note that increased flexibility reduces the amount of work required to overcome inflexibility. So for cycling that means the quads don't have to work as hard to overcome hamstring tension.

There is nothing you can do sitting on a bike that amounts to effective stretching.
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Old 07-20-13, 09:03 PM   #10
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Mostly true. But stretching is critical if you want to increase power, and increased power will allow creating more tension in the muscles, which can help to increase muscle size. And cycling, just like sitting all day at a desk, shortens the hamstrings which can cause other problems. I think the real magic of stretching is that it increases strength through the entire range of motion which has benefits for both strength and endurance. Also note that increased flexibility reduces the amount of work required to overcome inflexibility. So for cycling that means the quads don't have to work as hard to overcome hamstring tension.

There is nothing you can do sitting on a bike that amounts to effective stretching.
Stretching doesn't increase flexibility in a muscle. Innervating a muscle adds flexibility to a muscle. It's best to do correct weight lifting movements if you want to gain more flexibility in a muscle. The only power to be gained is to be able to utilize more muscle tissue. There is a reflex associated with stretching that some try to utilize while lifting to maximize the contraction, but the point of that is that the body has a natural stop with that reflex response. Too many people think they can get a benefit from no work, and just try to over-extend their joints or tear muscles and tendons and ligaments. It's all unnecessary and doesn't provide real results in a way that makes sense or achieves progressive results on an ongoing basis.
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Old 07-26-13, 01:50 PM   #11
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Trainer for bad back?????

What can I do for good leg exercise that does not put pressure on my lower spine?? (arthritis causing sciatica.)

I am thinking of using my old recumbent bike on a liquid trainer stand. But if there is something better, Stair Master??

or do I have to build something like this??

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Old 07-26-13, 07:14 PM   #12
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Originally Posted by jawnn View Post
What can I do for good leg exercise that does not put pressure on my lower spine?? (arthritis causing sciatica.)

I am thinking of using my old recumbent bike on a liquid trainer stand. But if there is something better, Stair Master??

or do I have to build something like this??

Thread hijack, but OK. That's what they told me was wrong with my back. I made it vastly better, mostly by riding my bike in the normal road position, well-stretched out. Lots of miles. I also went to the gym and did a lot of back work, squats, leg sled, back machine, horizontal rows, Roman chair, anything that kept my back straight during the exercise. I really made a point of that. IOW, no crunches, etc. I didn't do heavy squats, nothing over body weight, but I did do heavy sled work, up to 4 X bodyweight. Worked well. I also took supplements, MSM and glucosamine sulfate. Who knows if they helped, but they're cheap, can't hurt.
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Old 07-28-13, 06:38 AM   #13
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Originally Posted by Carbonfiberboy View Post
You get bigger by overworking your muscles, then resting them with adequate protein intake. Some people get bigger easily, some do not. Nothing to do with fascia. Stretching before or during a workout is not recommended. Stretch after if you must. Stretching certainly will not make you bigger. If I'm lifting correctly, I get plenty of stretch during the exercises. When I ride long distances, I might stretch every 3 hours or so while I'm eating, or I might not. Depends on how I'm feeling.

Correct selection of exercise is a good way to maintain flexibility, but longer muscles are stronger muscles. Flexibility is wonderful, longer, more flexible muscles will absolutely not make you "Bigger" in any bodybuilding oriented sense of the word, and may actually reduce the appearance and definition that is what a lot of people are after from their resistance training exercises. I can't imagine that longer leg muscles and greater flexibility would be a fantastic benefit to cyclists, other than perhaps injury avoidance and general well being.
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