Thread: Please help improve

hamstrings and lower back flexibilty.

how often are you stretching, or practicing this test?

I don't practise it very often...every 4 months or so we do the tests to try and improve.

As for general stretching, I stretch after every lifting session 3x's a week. Each major muscle group and hold the stretch for 8-15 secs.

Originally Posted by Raz

I don't practise it very often...every 4 months or so we do the tests to try and improve.

The answer to your problem will lie in the following statment:

"I want to be good at running so I ride the bike"


Does that make sense at all?

Haha, your saying I'm doing the wrong thing's? I understand. However, my goal as been muscle size and strength for ages so I have not been concerned with anything else.I've always accepted myself as being unflexible/rubbish agility etc. but now if possible...I'm determined to try and prove myself wrong.

Originally Posted by Raz

Haha, your saying I'm doing the wrong thing's? I understand. However, my goal as been muscle size and strength for ages so I have not been concerned with anything else.I've always accepted myself as being unflexible/rubbish agility etc. but now if possible...I'm determined to try and prove myself wrong.

I am saying that if you don't practice the test, why do you believe that you would actually get better at it?

If you are unflexible, you need to be working on it! Even if your goal is just hypertrophy.

as Boyle said once:

"Muscle Bound is the destruction of Flexibility from poor training"

Originally Posted by P-funk

I am saying that if you don't practice the test, why do you believe that you would actually get better at it?

If you are unflexible, you need to be working on it! Even if your goal is just hypertrophy.

as Boyle said once:

"Muscle Bound is the destruction of Flexibility from poor training"

LOL!

OK thanks P, what should I do though? I don't know how to intergrate stretching into my routine. Should I just focus on the hammie's/lower back after every lifting session. Try and do the test after a warm-up, once, thrice a week?

Originally Posted by Raz

LOL!

OK thanks P, what should I do though? I don't know how to intergrate stretching into my routine. Should I just focus on the hammie's/lower back after every lifting session. Try and do the test after a warm-up, once, thrice a week?

stretch after you lift.

Perform the sit and reach (hold for time to get the stretch adaptations you seek).

Originally Posted by P-funk

stretch after you lift.

Perform the sit and reach (hold for time to get the stretch adaptations you seek).

So 3x's a week is ok?
Week 1-hold for 10secs (im lucky if I can), Week 2-for 15secs, Week 3-for 20secs, Week 4-25secs etc. Does that sound ok?
Also, sets and RI's?

Thanks again.

Originally Posted by Raz

So 3x's a week is ok?
Week 1-hold for 10secs (im lucky if I can), Week 2-for 15secs, Week 3-for 20secs, Week 4-25secs etc. Does that sound ok?
Also, sets and RI's?

Thanks again.

try holding 3 sets x 10sec for week one, and then increase up to 3 sets for 30sec, over the course of a few weeks.

try using a foam roller too.

Thanks alot P, thats great! I'l do that and I'l look into the foam rollers and other variations.

Nice, I got leg day and stretching tomorrow. Wish me luck.