Stretching with Weights is specially designed to work with the WLC System.
Make sure you download your copy of the WLC System and incorporate weighted stretching from day #1.
Weighted stretching is a major component of the WLC System and should not be left out if you're looking to maximize your muscle gains and workout recovery.
Trust me. You'll love the results from stretching in this new and different way.
Weighted stretching has single handedly helped me build slabs of muscle over the years.
Weighted Stretching Will Build More Muscle
I firmly believe in stretching each and every major muscle group after completing an exercise on that muscle group.
I believe in it so much because I have been doing it for years and have noticed the increased muscle gains.
Stretching with weights is the closest thing you'll ever get to finding something that does magical things to your body.
You need to take your time learning how to use weighted stretching. Practice the stretches, see how they feel to you, and always start out with very light force on the stretches.
You'll be able to feel which stretch works best for you. Then, you can start working on making progress on the stretches each and every weight lifting workout.
Stretching With Weights Builds Muscle?
I believe forceful stretching can build as much muscle as lifting weights when doing it with added weight or more than normal force.
I have no proof of whether lifting weights built the muscle or stretching built the muscle I have BUT I do know the combination works VERY, VERY well.
I've used a combination of weight lifting and stretching with weights for several years, and I have a hunch that hard weighted stretching has helped build much of the muscle I have today.
I could be wrong, but there's no way I'm stopping the weighted stretching in combination with the weights.
Let's just say that I really started building muscle when I started including forceful stretching in my workouts. I want you to be able to increase your muscle mass and workout recovery the same way that I have.
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! Get ready to put forth your full effort each workout and reap the rewards.
No effort = No results. Period.
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 positionjust feel like I was doing something right.
Stiff Legged Deadlifts are the best 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.
One of the first I tried was the cable row back stretch and the hanging back stretch since those are pretty logical and easy stretches to implement.
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. You can find some examples of stretching at each of the links below.
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. You'll be able to either use your body weight or force to apply a greater stimulus.
I've always tried to find ways to add weight so that I can progress throughout my weight lifting program. Progression should always be a focus. Focus on getting better each time you stretch, and you'll build more muscle. Period.
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 may be increasing the length of your workout.
I love to increase time periods as I go throughout my WLC cycles. I can do so without increasing my total workout time because the total number of reps decrease throughout a weight lifting cycle.
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. We have an entire section of the site on stretching exercises to help you out.
Heck, even try finding some on your own if you're up to it.
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.
Always be safe and never push yourself too hard as you can injure yourself.
Be smart, be safe, take care of yourself. Always start out light so you can go by feel on each stretch. Starting out light allows you to make progress for longer periods of time.
Weighted Stretching For The WLC System
For the WLC System, 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 System based program.
2. Quads Stretch
3. Stiff Legged Deadlift
4. Hamstrings Stretch
5. Barbell Row
6. Cable Row Back Stretch
7. Bench Press
8. Dumbell Bench Chest Stretch
9. Pull Ups
10. Hanging Back Stretch
12. Triceps Stretch
13. Alternate Dumbell Curls
14. Biceps Stretch
15. Overhead Press
16. Shoulders Stretch
17. Standing Calf Raises
18. Calf Stretch
19. Hammer Curls
20. Forearms Stretch
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.
Stretching With Weights Is Worth the Time
You will be thanking me when you see the results in a few months. The time spent with forceful stretching is the time you would have spent resting between your sets anyway.
So, really, you are losing no time and only gaining recovery time and building more muscle.
A really good link to more 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. Definitely check out his site.
Don't forget to download your copy of the WLC System manual. Inside that manual, we'll tell you more about weighted stretching and exactly how to implement it into your weight lifting routine.