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Originally Posted by jmills Npayette, I gotta agree with you on the stretching....probably the single best piece of the whole routine....but DAMN it hurts! |
Heres an insight on how to perform extreme stretching Dog Crap Style.
How to preform "Extreme Stretching"
Chest:
Flat bench 90lb dumbbells chest high--lungs full of air--first 10 seconds
drop down into deepest stretch and then next 50 seconds really push the
stretch (this really, really hurts) but do it faithfully and come back and
post on the AE message board in 4 weeks and tell me if your chest isn't much
fuller and rounder
Triceps:
Seated on a flat bench-my back up against the barbell---75lb 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
Shoulders:
This one is tough to describe--put barbell in 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
Biceps:
Just like the above position but hold barbell palms down now (hands on top of
bar)--sink down in a squatting position first and if you can hack it into a
kneeling position and then if you can hack that sink your butt down--60
seconds--I cannot make it 60 seconds-- I get to about 45—it’s too painful--if you can make it 60 seconds you are either inhuman or you need to raise the bar up another rung
Back:
Honestly for about 3 years my training partner and I would hang a 100lb
dumbbell from our waist and hung on the widest chinup 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 it’s way too hard too explain here--just try it and get your feel for it
Hamstrings:
Either leg up on a high barbell holding my toe and trying to force my leg
straight with my free hand for an excruciating painful 60 seconds
Quads:
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
Calves:
My weak body part that I couldn’t get up too par until 2 years ago when I
finally thought it out and figured out how to make them grow (with only one set twice a week too). I don’t need to stretch calves after because when I do calves I explode on the positive and take 5 seconds to get back to full stretch and then 15 seconds at the very bottom "one one thousand, two one thousand, three one thousand etc" --15 seconds stretching at the bottom thinking and trying to flex my toes toward my shin--it is absolutely
unbearable and you will most likely be shaking and want to give up at about 7 reps (I always go for 12reps with maximum weights)--do this on a hack squat or a leg press--my calves have finally taken off due to this and caught up to the rest of me thank God.
If you doubt the extra muscle growth possible with stretching I urge you
to research hyperplasia (and the bird wing stretching protocols) where time X stretch X weight induced incredible hyperplasia. Our stretching is done under much lower time periods but fascial stretching and the possibility of induced hyperplasia cant be ignored. I’ve had too many people write me or tell me in person that the "extreme stretching" has dramatically changed their physique to ever doubt its virtues.
Re: Dog-crap training? 
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