T Nation 25th Anniversary Giveaway - Enter Now
Categories: Bigger Stronger Leaner

Tip: Use Bi-Phasic Stretching To Boost Gains

Do this on your next off day from the gym to boost recovery. Use both active dynamic oscillatory stretching with active static stretching to speed up the recovery process. It works by increasing lymphatic drainage and the clearance of byproducts and wastes from contractile tissue.

Bi-Phasic Stretching

  • Choose a position that lets you get an end-range stretch of the targeted tissue.
  • Start by oscillating in and out of end range for 30-60 seconds. These are small back and forth motions to extend the neural tone and resistance of the tissues being stretched to achieve a more extended end range.
  • Without taking the stretch off after the oscillation period has ended, you'll hold an end-range static stretch for 60-120 seconds.

Works Great For Pecs and Hip Flexors

This technique can be used for all muscle groups, but it works best with the anterior chain musculatures that are susceptible to chronic tightness such as the pecs and hip flexors.

Recent Posts

  • Stuff We Make

Mag-10

2 years ago
  • Bigger Stronger Leaner

Question of Strength 65

Ask Me Anything I receive great questions in my T Nation Community Coaching Lab. If…

2 years ago
  • Bigger Stronger Leaner

Question of Strength 64

Ask Me Anything I get a lot of great questions in my T Nation Community…

2 years ago
  • Bigger Stronger Leaner

Your Warm-Up Is Killing Your Workout... and Gains

An Exaggerated Warm-Up Isn't Helpful I don't know when the lengthy warm-up became a thing,…

2 years ago
  • Bigger Stronger Leaner

Assess Your Metabolic State, Dominate Your Workout

Training and Your Metabolic State When I think "workout," I think of speeds. Your metabolic…

2 years ago