Following my latest 8 Week Hardcore Trainer Video Series will show you that I invest a lot of time into visiting Dr. Jason Watson on a weekly basis to get my back and hips realigned, along with other treatments such as massage and cryotherapy. The fundamental ambition with all of these things is to enhance the elasticity of my muscles, improve blood flow and improve my alignment so in the gym I move correctly.
Look at what world class bodybuilders like Ben Pakulski do in the gym, spending hours learning which angles elicit the best hypertrophic response. This is all relevant to being correctly aligned because if you’re incapable of moving correctly through a full range of motion then it is going to be very difficult for you to build fresh muscle.
I’m not here to lecture you, I’m sure that the value has already sunken in. Instead I’m going to share a 3-step process to improving your mobility and movement so that you can build muscle more easily. Although I get treatment performed on me by experts, I’ve created a “DIY” plan that anybody can follow regardless of budget.
Mobilize Before You Train
After sitting at a desk for hours then in the car, it is logical that your hip flexors and overall posture will be stiff. To jump straight into weights without at least briefly mobilizing your joints isn’t smart, in fact it’s a fast-track to injury. Create a small circuit of dynamic exercises before your workout which cause hip and shoulder rotation in both directions. Get moving, allow the blood to flow and loosen everything up for 10 minutes before lifting.
Stretch After You Train
Once the workout is done stretch your muscles whilst they are in their most elastic state. This will help achieve a deeper stretch which over time will help improve flexibility at that specific joint. It is thought that too much static stretching before you train can weaken the muscle fibers, which is why reserving them until after is a safer bet.
This is the perfect solution for anybody who says they don’t have the funds or time to travel to an expert for soft tissue massage. Foam roll before every workout for 10 minutes before you even do mobilization work. Otherwise you can do it first thing in the morning. This helps keep on top of breaking down scar tissue which will otherwise accrue within the muscle, effect movement patterns and over time throw you out of alignment.
My workout tips are very popular within my daily newsletter (sign up HERE) so I’ve collated together some more tricks to make your back grow. There’s a 3 step process which I encourage you to start using for the next 4 weeks to put this to the test. Just don’t forget to “bring it” to the gym and turn up the intensity because your workouts don’t
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