Okay, here is my upper body routine:
- GLP BP
- EDT incline press/db row
- EDT curl/triceps
Each week I'm also going to add one spiral EDT (no antagonizing muscle workout) of cable flies and db pullover. Ie., week one, I will do flies, week two I will do pullovers and so forth.
What are recommended loaded stretches to pair here? I have read a lot into the science of loaded stretching, static holds, etc. and want to use them but don't want it to take away from my lifts. I want to do them right and position them correctly.
Thanks
Good matching loaded stretches?
Here's a list of movements to use in incorporating loaded stretches.
Chest:
Barbell or dumbell pullovers
Wide grip barbell or dumbell decline press
Weighted dips
Back/lats:
Weighted chins (focus on bottom position stretch),
Seated cable rows
Dumbell rows
Legs:
Quadriceps: Hack squats, sissy squats
Hamstrings: Romanian deadlift, stiff-leg deadlift, leg press (feet
higher on platform).
Arms:
Triceps: Decline close-grip bench, overhead tricep extensions
Biceps: Incline dumbell curls, preacher curl
Found on page 20 of you Blueprint
Chest:
Barbell or dumbell pullovers
Wide grip barbell or dumbell decline press
Weighted dips
Back/lats:
Weighted chins (focus on bottom position stretch),
Seated cable rows
Dumbell rows
Legs:
Quadriceps: Hack squats, sissy squats
Hamstrings: Romanian deadlift, stiff-leg deadlift, leg press (feet
higher on platform).
Arms:
Triceps: Decline close-grip bench, overhead tricep extensions
Biceps: Incline dumbell curls, preacher curl
Found on page 20 of you Blueprint
One of my favorite stickies
https://bodybuildingsupplements.com/phpB ... .php?t=437
Don't do too many. Perhaps 2 EDT blocks for upper body and 1 or 2 for lower. Always err on the side of less volume and focus more on intensity. For intensity builds muscle, volume does not.
Think of how a sprinter looks vs. a marathoner. Big difference!
https://bodybuildingsupplements.com/phpB ... .php?t=437
Don't do too many. Perhaps 2 EDT blocks for upper body and 1 or 2 for lower. Always err on the side of less volume and focus more on intensity. For intensity builds muscle, volume does not.
Think of how a sprinter looks vs. a marathoner. Big difference!
This is the sticky for EDT blocks but I don't see a mention for stretches in there?RobRegish wrote:One of my favorite stickies
https://bodybuildingsupplements.com/phpB ... .php?t=437
Don't do too many. Perhaps 2 EDT blocks for upper body and 1 or 2 for lower. Always err on the side of less volume and focus more on intensity. For intensity builds muscle, volume does not.
Think of how a sprinter looks vs. a marathoner. Big difference!
The simple solution is to add loaded stretch movements into the EDT blocks. For example:
DB Pullovers (loaded stretch) supersetted with
Seated cable rows (loaded stretch).
Incline DB curls (loaded stretch) supersetted with
Seated overhead DB extensions. One DB, both arms (loaded vertical stretch).
Just like that. It takes some thinking and a pencil and paper, but it's easy once you get the hang of it!
DB Pullovers (loaded stretch) supersetted with
Seated cable rows (loaded stretch).
Incline DB curls (loaded stretch) supersetted with
Seated overhead DB extensions. One DB, both arms (loaded vertical stretch).
Just like that. It takes some thinking and a pencil and paper, but it's easy once you get the hang of it!
So do them directly after the exercise or before the exercise?RobRegish wrote:The simple solution is to add loaded stretch movements into the EDT blocks. For example:
DB Pullovers (loaded stretch) supersetted with
Seated cable rows (loaded stretch).
Incline DB curls (loaded stretch) supersetted with
Seated overhead DB extensions. One DB, both arms (loaded vertical stretch).
Just like that. It takes some thinking and a pencil and paper, but it's easy once you get the hang of it!
Reading BP page 20 confused me more. It says that loaded stretches should follow a rep scheme but you've previously advised me to just do one or two reps of stretches holding for 12-15 seconds. The way I'm reading it, it looks like I'd be doing 6 sets of 6 of stretches on TOP of the EDT blocks of regular reps? So confused!
You have options here..
The first is to do the loaded stretches supersetted WITH the big barbell movements. That's more for hypertrophy.
The second is to separate them out really to really focus on them AFTER the big barbell lifts are complete.
The final option is to incorporate them into your EDT blocks. I find this efficient, and I like efficiency since my time is so limited.
On the holds, I believe you're confusing those with static holds. These are entirely different and serve to finish the workout, conditioning the CNS/muscle to greater thresholds of tension. You CAN perform these in a stretch range but I wouldn't advise it. Not with that kind of weight.
Loaded stetching is much better incorporated into dynamic movements through some range of motion. The ideal I'm striving for is a combination of both...
The first is to do the loaded stretches supersetted WITH the big barbell movements. That's more for hypertrophy.
The second is to separate them out really to really focus on them AFTER the big barbell lifts are complete.
The final option is to incorporate them into your EDT blocks. I find this efficient, and I like efficiency since my time is so limited.
On the holds, I believe you're confusing those with static holds. These are entirely different and serve to finish the workout, conditioning the CNS/muscle to greater thresholds of tension. You CAN perform these in a stretch range but I wouldn't advise it. Not with that kind of weight.
Loaded stetching is much better incorporated into dynamic movements through some range of motion. The ideal I'm striving for is a combination of both...