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Reply With QuoteTweetI know 5150 has other options for stretching, but he can explain that in detail better then how I remembered he told me ha ha.
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Re: DoggCrapp Basics
TweetDescriptions of stretches written by Dante Trudel. InHuman is the guy in the picture showing us how it's done.
Chest Stretch:
Flat bench 90 lb dumbbells chest high -- lungs full of air -- I drop down into the deepest fly I can for the first 10 seconds or so with my lungs full of air and chest out -- then staying there I arch my back slightly and try to press my sternum upward -- this is absolutely excruciating -- the rest of the 60 seconds I try to concentrate on dropping my elbows even farther down (I try to but I don't think they are going any lower -- LOL) -- the last 15 seconds I'm pretty much shaking like a leaf, I have tears in my eyes and I think about dropping bodybuilding and becoming a tap dancer on Broadway (ok that parts not true)--My opinion is people should use dumbbells that are a little over half of what your heaviest set of 6-8 reps would be. I can't state this enough -- extreme stretching royally sucks!!! It's painful. But I have seen amazing things with people -- especially in the quads.
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Shoulder Stretch:
This one is tough to describe -- put a barbell in the squat rack shoulder height -- face away from it and reach back and grab it palms up (hands on bottom of bar) -- walk yourself outward until you are on your heels and the stretch gets painful -- then roll your shoulders downward and hold for 60 seconds.
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Or you can do these as 5150 suggested. These you can really feel.
Shelby Starnes Shoulder Stretch:
Tricep Stretch:
Seated on a flat bench - my back up against the barbell -- 75 lb dumbbell in my hand behind my head (like in an overhead dumbbell extension) -- sink dumbbell down into position for the first 10 seconds and then an agonizing 50 seconds slightly leaning back and pushing the dumbbell down with the back of my head I like one arm at a time in the bottom position of a dumbbell triceps extension -- going to the extreme stretch and then slightly pushing on the dumbbell with the back of my head.
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Back Stretch:
Honestly for about 3 years my training partner and I would hang a 100 lb dumbbell from our waist and hung on the widest chin-up bar (with wrist straps) to see who could get closest to 3 minutes --I never made it -- I think 2 minutes 27 seconds was my record -- but my back width is by far my best body part -- I pull on a doorknob or stationary equipment with a rounded back now and its way too hard too explain here -- just try it and get your feel for it.
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Hamstring Stretch:
Either leg up on a high barbell holding my toes and trying to force my leg straight with my free hand for an excruciating painful 60 seconds or another exercise I could only show people and not type here.
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Quad Stretch:
Facing a barbell in a power rack about hip high -- grip it and simultaneously sink down and throw your knees under the barbell and do a sissy squat underneath it while going up on your toes. then straighten your arms and lean as far back as you can -- 60 seconds and if this one doesn't make you hate my guts and bring tears to your eyes nothing will; -- do this one faithfully and tell me in 4 weeks if your quads don't look a lot different than they used to
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Last edited by Ezskanken; 11-27-2012 at 10:08 AM.
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Re: DoggCrapp Basics
TweetI know 5150 has other options for stretching, but he can explain that in detail better then how I remembered he told me ha ha.
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TweetYou did a great job!! Do you still have my description of the quad stretch I gave you?
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Re: DoggCrapp Basics
TweetYes, the standing quad stretch with the knee pads on the lat pulldowns? I should note, I copy and pasted those descriptions. It sounds like the guy in the pictures wrote them, but I don't know his name. I think you do though. Let me know so I can add that into that post.Originally Posted by Anabolic5150
Last edited by Ezskanken; 11-26-2012 at 08:36 PM.
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TweetYes, that's the one. And Dante wrote the stretch descriptions I believe but that is InHuman in the pictures. Guy was a BEAST!! Then he just disappeared. Love that guy!
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Re: DoggCrapp Basics
TweetSumo press on leg press machine for hamstrings. Where is the proper foot placement for this exercise? I have been keeping my toes touching the top edge of the foot pad on the leg press, but still feel a good amount of quad assistance during the movement. Yesterday I stood up after my last RP set and it felt like somebody took my legs out from under me and I was right back down on my ass. I literally was off the ground falling it tensed up so fast lol. I fear I might be doing them wrong because of the way my quads feel when done, which might be taking away from my quad exercise afterwards...
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TweetI keep my feet a bit higher to take the quads out of play. Next cardio day, put little to no weight on the machine and play with it until you feel the quads aren't involved.
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Re: DoggCrapp Basics
TweetWill do! Thank you! Is it okay if the ball of my feet are off the pad? I think that's my next option with my toes already being at the top.
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TweetIt all depends on how it feels, once the majority of the work is on the hams then placement is correct. Play with it.
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Re: DoggCrapp Basics
Tweetok so i did the stretches for chest and shoulders. yep they hurt like a mother. been trying to hit 1min for 3 sets to start with to build up my tolerance to them or should i say 1min ish
Senior Resident
Re: DoggCrapp Basics
TweetDo only one set of stretches, start with a weight you can get 60-70 seconds and then work up to 90 seconds. At that point add weight. I started my chest stretches with 30 pounds and at the end was at 90's for 90-100 seconds which seems like an eternity. No need to do more then one set or you take a chance of injury.
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Re: DoggCrapp Basics
TweetHa ha, I started out with 20's! I was wiggling around on that bench like a worm around the 30 second mark.
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Re: DoggCrapp Basics
TweetQuad stretch- Go to a lat pulldown station that has the adjustable knee rest and raise it as high as you can (depending on your height you may need to adjust this) Stand between the knee rest and the machine itself and put your inside leg up over the knee rest, like you are doing a standing stretch where you bend your knee behind your butt to stretch your quad. Then holding on the machine, sink down feeling the quad stretch. Go as deep as comfortable and hold it for 90-120 seconds. Even without weight, this can be very painful.
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Re: DoggCrapp Basics
Tweetdang doing it all wrong. noted and added into the plan
Senior Resident
Re: DoggCrapp Basics
TweetNo worries, I was doing it wrong in the beginning to until I got a nasty e-mail telling me to do it right!!!
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