Stretching with weights is designed to work with the WLC Programs, so please read about the weight lifting program I have developed over the years in the WLC Program Section. This is a major component of the WLC Program and should not be left out if you're looking to maximize your muscle gains and recovery from each and every workout. Trust me. This has single handedly helped me build slabs of muscle over the years!
I firmly believe in stretching each and every major muscle group after completing exercise on that muscle group. I believe in it so much because I have been doing it for years and have noticed the muscle gain results that it gives compared to not doing it at all. Better get with it today! You'll be happy you did. Stretching with weights is the closest thing you'll ever get to finding something that does magical things to your body!
Stretching with Weights builds Muscle?
Actually, I believe it can build as much muscle as lifting weights when doing it with weights or more than normal force. I have no proof of whether lifting weights built the muscle or stretching built the muscle because I have always done both, but for some reason, I have a hunch that hard weighted stretching has built me much of the muscle I have today. I could be wrong, but there's no way I'm stopping the weighted stretching.
When I'm doing the stretches after each exercise, I visualize my muscles stretching and making more room for new muscle to grow! Some of the stretches will make you shake and will burn pretty badly, but visualizing new muscle can help you get past the pain barrier that comes with these weighted stretches. Stretching with weights is not for the people who don't want to work hard to build muscle. If you're looking for something to build muscle that requires no effort, you've got a long road ahead of you!
Why did I try Weighted Stretching?
I always seemed to get good results from exercises that have a good stretch position that I could focus on and get a little extra stretch from. For example, I always liked to feel the stretch in seated cable rows. I could get in a good stretch position and just feel like I was doing something right. Stiff Legged Deadlifts are the greatest hamstring exercise because of that great stretch they give on every rep. Exercises that allow heavy weights with good stretch positions were always the ones that worked best for me!
Then I read the study concerning a bird with weights strapped to its wings for extended periods of time. At that moment, I knew I was onto something with these exercises. I decided to start adding weighted stretches by themselves for longer periods of time. I tried to find the best stretches for each major muscle group I worked. I still continue to try to think of stretches every time I workout. You have to get pretty creative to develop some of these stretches.
Find Stretches where Weight can be Added
I like stretches that I can add weight to as I progress. I seem to get the most out of the stretches in which weight can be added. Sometimes you have to be creative to find a stretch in which adding weight can be accomplished. Sometimes you'll be able to use your body weight or force to apply a greater stimulus. But, I've always tried to find ways to add weight so that I can progress throughout the WLC Program.
Always work to improve as you go through your weight lifting program. Set you a time period and stick to it throughout your program. I like to take 40 deep breaths for my stretching duration. Try to increase the weight or force as you go and leave the time period constant. If you want to increase time that is fine, but remember that you're going to be increasing the length of your workout.
Click the links to take you to the weighted stretches I have come up with so far over the years...
On the WLC Program you will be doing your quad exercise first, which will most likely be some variation of squats, and then you will stretching with weights immediately after your quad exercise. The Link above takes you to more information and even a how to on weighted stretching for your quads!
Stretching with weights for your hamstrings is fully discussed in the Link above. I will show you how to perform weighted stretches for your hamstrings and discuss my experiences over the past several years. Increased flexibility in your hamstrings sure does help to prevent injury.
If you really want to build those calves, you need to be starting the WLC program today. I have everything you need to build some great calves. Stretching with weights is going to be one of those magical tricks to help get those calves growing! Read all about how to stretch your calves in the link above.
Imagine stretching with weights for your chest directly after a tough set of incline barbell bench press. Your chest is pumped up to gigantic proportions and then you hit it with a hard stretch for around a minute or so. Your chest will be screaming at you, but you'll be rewarded with muscle growth! The link to weighted chest stretching shows you how to really stretch that chest.
If you want a great back that will keep you injury free and pain free for the rest of your life, you need to build a strong back. A strong back will never let you down. Start stretching your back today with WLC and you'll be rewarded with a string back that remains injury and pain free for the rest of your life. Take care of your back. Start stretching it out today. Go to the link above.
Many people have shoulder problems. If you don't, consider yourself lucky. One thing we don't recommend here at Weight Lifting Complete is a flat barbell bench press. We like our shoulders here! Start stretching your shoulders after your WLC sets of shoulder exercises. Stretching with weights will help you build muscle and prevent injury in the future. See the link to shoulder stretching for how to and more info.
Building those biceps have never been easier! Add weighted stretching for your biceps and you'll be amazed. What? You don't know how to stretch your biceps with weight. See the link above to take you to all the info you'll need to get started stretching with weights.
Don't forget about those triceps! If you want a big bench press or big arms, you better start paying them a little more attention. Stretch those triceps out WLC style and get that bench press to sky rocket and watch those arms explode with muscle growth. If you need to know how to stretch your triceps, see the link above on weighted stretching for your triceps.
Forearms are the muscle seen the most by the general population. Get those forearms stretched out and growing. WLC focuses on forearms because we know how important they are! See the link to learn how to stretch those forearms.
Experiment for a good Fit
What I suggest you do is experiment with all the different stretches until you find the one that feels the best to you. Heck, even try finding some on your own if you're up to it! Please send me an email if you find a good one. I'm always looking to learn!
You are different than I am, so you might be built better for a different stretch than I am. Be creative, but do not put too much weight on any stretch without trying it without weight first. Be careful not to stretch too hard.
Weighted Stretching for the WLC Program
For the WLC program, I want you to do a stretch after you are finished with the last exercise for each muscle group. Here is a SAMPLE LAYOUT of what I am looking for you to implement into your WLC Program.
Do you see how I want you to do a stretch directly after you finish working a particular muscle group? Follow this outline no matter what your order of exercises is or how many sets you do for that exercise. Always do a stretch as soon as you are finished with the last set for that exercise. If you're on abbreviated WLC, then you should be doing multiple stretches after you finish an exercise. You will stretch every major muscle group each and every time that you workout.
Stretching with Weights is Worth the Time!!!
You will be thanking me when you see the results in a few months. The time spent stretching is the time you would have spent resting in between your sets anyway. So, really, you are losing no time and only gaining recovery time and building more muscle!
Other Links to Great Information on Stretching with Weights
Stretching with Lee Hayward: Lee discusses using exercises in your program that include good stretch positions like preacher curls and stiff legged deadlifts. He also talks about static stretching, which is more in line with what Weight Lifting Complete suggests.
The Stretching Roundtable: I don't necessarily agree with everything in this article, but it does provide some good information. Give it a read if you have time. Here at WLC, we lift weights and stretch with weights. You will build more muscle with weighted stretching than with weight lifting alone. And you will get stronger.
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