Doing these heavy compound exercises, like deep squats and deadlifts, has made it clear to me that my flexibility is total sh**. I'm ectomorphic and 6'3", and there's no way I can bend over and touch my toes, for example. I realize this can be dangerous, as I'm dealing with these heavy weights with tight quads and such, and not rounding my back doing these exercises is practically impossible. A recipe for injury, to be sure. Anybody have any tips/routines I can use to deal with this? I'm looking for drastic improvement.
"She Wants a Man, Not a Boy"
You asked her if she wanted to grab coffee. Then you asked if the time worked. Then you asked if the place was okay. Then you asked if she'd prefer tea.
Four questions. Four chances for her to say no. Four signals that you're terrified of making a decision.
Plan it. Pick the place. Pick the time. Tell her where to meet you. She'll either show up or she won't.
Either way, you look like a man instead of a scared little boy.
Need to drastically improve flexibility
- Thread starter Zeal
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"Why Women Dump the Guys Who Try the Hardest"
You paid for dinner. You drove. You said "whatever you want is fine" every single time. All the effort, no expectations.
And she left anyway — probably for a guy who makes her pick up the pizza.
Painful. Also predictable. Her mind quietly concludes that anything requiring zero effort from her is worth exactly zero. You became a free sample, and free samples get taken for granted.
The 22 Rules flip the dynamic. Small shifts that get her investing effort, money, and time in you — until SHE'S the one afraid of losing YOU.
future_strongguy
Don Juan
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Yep, here you go:
Before every workout, 5 minutes running on the treadmill, then do these:
http://stronglifts.com/7-dynamic-stretches-to-improve-your-hip-mobility/
Then do these:
http://stronglifts.com/how-to-improve-your-ankle-mobility/
1-2 sets of 10.
Then squat. Make sure to do warm ups sets of 3, 2, and 1, unless using weight less than 80 lbs, increasing weight by 30-40 lbs each set.
On off days, do the same, but add a few static stretches after the 9 dynamic ones. My favorite hamstring stretch:
stand, feet together, unlocked but straight knees. Push hips back, keeping chest up. Chest up is the most important thing. rounding the lower back will move the stretch from your hamstrings to your lower back. Try reach the point where your torso is parallel with the ground.
also, do the squat stretch. look for it in this article (somewhere in the middle): http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/#stretch
Tips for static stretches. Do as many sets are you want, but never longer than 30 seconds.
Doing the dynamic stretches not only let me go deeper on squats, but gave me more strength. The soreness on my lower back was gone, and I felt I could do my 5RM as a 10RM.
Before every workout, 5 minutes running on the treadmill, then do these:
http://stronglifts.com/7-dynamic-stretches-to-improve-your-hip-mobility/
Then do these:
http://stronglifts.com/how-to-improve-your-ankle-mobility/
1-2 sets of 10.
Then squat. Make sure to do warm ups sets of 3, 2, and 1, unless using weight less than 80 lbs, increasing weight by 30-40 lbs each set.
On off days, do the same, but add a few static stretches after the 9 dynamic ones. My favorite hamstring stretch:
stand, feet together, unlocked but straight knees. Push hips back, keeping chest up. Chest up is the most important thing. rounding the lower back will move the stretch from your hamstrings to your lower back. Try reach the point where your torso is parallel with the ground.
also, do the squat stretch. look for it in this article (somewhere in the middle): http://stronglifts.com/how-to-squat-with-proper-technique-fix-common-problems/#stretch
Tips for static stretches. Do as many sets are you want, but never longer than 30 seconds.
Doing the dynamic stretches not only let me go deeper on squats, but gave me more strength. The soreness on my lower back was gone, and I felt I could do my 5RM as a 10RM.
Quagmire911
Master Don Juan
^^^^^^^^^^future_strongguy said:
static stretches before you lift make me nervous, but i realize there's a huge difference between stretching your targets, synergists, and stabilizers, agonists versus antagonists, etc. etc., i just can't remember which you need to avoid stretching statically before lifting and which are fine to stretch before. time for one of you smart alecks with a degree in this crap to make yourself useful.
my rule of thumb is to leave static stretches for after lifting but i know that's overly limiting, i just can't recall why......
my rule of thumb is to leave static stretches for after lifting but i know that's overly limiting, i just can't recall why......
"You'll Never Feel READY to Walk Over"
Next Monday you'll feel more confident. After the gym you'll feel more confident. After one more drink you'll feel more confident. After you get a better haircut, a better jacket, a better job.
You've been "getting ready" for two years.
She's standing ten feet away right now. She'll be gone in four minutes. No amount of preparation will manufacture the courage that only comes from moving your feet.
Walk over. Stumble through the first sentence. Let it be clumsy. Let it be imperfect. You will feel more alive in those ten seconds than you have all month.