1) Is there any reason for this list to be limited to weighted exercises? I have found walking lunges and hindu pushups good for this.
Walking Lunges and Hindu Push Ups
These will work.
Aggressive Stretching
1) Loaded Stretch
A Loaded (Weighted) Stretch is more aggressive.
It increases the stretch.
Loaded Examples
a) Hanging from a Pull Up Bar with a Weighted Dip Belt
b) Sitting in a Full Squat with a Barbell on your back.
c) Bench Press with Dumbbells in the bottom position.
Proprioceptive Neuromuscular Facilitation (PNF) Stretch
www.healthline.com
This article provides information on the PNF Stretch.
This method can be used with the Loaded Stretch.
Example
1) Perform a Body Weight Hang from a Pull Up bar for a few seconds.
2) Rest a few seconds.
3) Perform a Loaded Stretch with a Weight Loaded Dip Belt.
people doing post-workout stretching
Post Exercise Stretch
Connective Tissue is like String Cheese.
It is more pliable and stretches better after it is heated up.
In this case, after a workout.
Stretching Between Sets
Research by Dr Jake Wilson determined stretching the muscles work in an exercise between sets increases Hypertrophy.
As per Wilson, a stretch of approximately 30 second or less worked.
Stretch Time
Research indicates...
1) 30 Second or Less doen't appear to affect Force Production.
2) 30 Seconds and Longer prior to Strength Training appear to have more of a negative effect on Force Production.
Human and Bird Study
Wilson's research (University of Tampa Hiuman Performance Lab) was on humans.
It was the follow up to the results with birds...
Progressive stretch overload of skeletal muscle results in hypertrophy before hyperplasia
Intermittent stretch of the anterior latissimus dorsi (ALD) muscle produces fiber hypertrophy without fiber hyperplasia (J. Appl. Physiol. 74: 1893-1898, 1993). This study was undertaken to determine if a progressive increase in load and duration of stretch would induce extremely large muscle...
pubmed.ncbi.nlm.nih.gov
Dr Jose Antonio's 1993 research on bird determined...
Muscle length increased 60% (12 days), 34% (16 days), 59% (20 days), 50% (24 days), and 51% (28 days). Mean fiber area increased 111% (12 days), 142% (16 days), 75% (20 days), 90% (24 days), and 39% (28 days).
Would be interested in more detail from anyone and how it would affect lifts like deadlift, press, or squat.
Antagonistic Stretch
The Antongist Muscles provide a Braking Effect for an Agonist Muscle Exercise.
That Braking Effect decreases the Force Production in the Agonist Muscle Exercise; limiting Maximum Strength, Power and/or Speed.
Stretching the Antagonistic Muscle prior to an Agonist Muscle Exercise ensures slightly greater Force Production. That means there is a slight increase in Limit Strength, Power and/or Speed.
Another method is...
Alternating Antagonist-Agonist Exercises
1) Perform an Antagonist Exercise
2) Rest for let's say 3 minutes, then...
3) Perform an Agonist Exercise
4) Repeat the above Alternating Sequence.
Example
a) Bench Press
Perform a Bench Press (Antagonist Exercise for the Bene Over Row), rest for three minutes and then do a...
b) Bent Over Row
Perform a Bent Over Row, rest for three minutes and then...
Perform the Bench Press.
The Bent Over Row is the Antagonist Muscle Group for the Bench Press.
Rest and then continue to Alternate Sets of the Bench Press and Bent Over Row.
Charles Poliquin Antagonistic Superset Rest Period Guidelines
MORE →
revolutionaryprogramdesign.com
Antagonist supersets let you perform twice as much work in the same amount of time.
Not only would you lift more weight on your sets but you would perform twice as much work in the same amount of time! Not a bad deal!
Upper Body Antagonist Stretching
There are definitive Upper Body Antagonist-Agonist Muscle Groups.
A simply way of identifying them is that the Pulling Exercises are the Antagonist Muscles for Pushing Exercises and vice versa.
This isn't true for...
Lower Body Exercises
Lower Body Leg Movements are a different animal due to...
Lombard's Paradox
With Leg Movements both the Agonist and Antagonist Muscle are engaged, working together in a movement...
When rising to stand from a sitting or squatting position, both the hamstrings and quadriceps contract at the same time, despite them being antagonists to each other. Source:
Lombard's paradox - Wikipedia.
With that in mind,
stretching the Hamstring prior to a Squat or stretching the Quads prior to a Traditional Deadlift may be counterproductive. There is no research data on it.
However, since the Lower Back is involved in a Squat and Deadlift, performing Ab Crunches, Sit Ups or an Isometric Ab Planks prior to a Squat or Deadlift might be effective for producing more Force Production in the Erectors during these lifts.
I use this method for Squats and Deadlifts. It appears to be effective. "Appears" means that it is mainly extrapolated speculation on my part.
However, as Poliquin stated in his article, it allows me to get my Ab Work in during my Squats and Deadlift Training. My Deadlift Training revolves around Good Mornings. Back/Hip Extensions and Trap Bar Stiff Leg Deadlifts.
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