When called upon, I pull out my "Encyclopedia of Bodybuilding" by Musclemag International! When I first got it, I thought, "Man, this is going to be a bunch of propaganda" and I thought I knew what I was in for. Not true - it's a very informative publication... Here's a direct quote:
"For bodybuilders trying to add size and prevent injuries while doing so, there are two types of tissue that should be stretched, the fascia and the tendons and ligaments. Both are connective tissue, but the fascia are more elastic in nature, and consequently should receive the lion's share of attention. Converseley, overstretch the tendons and ligaments, and you may weaken their attachment points, thus increasing the risk of injury.
In spite of the risk of injury, it's essential that you stretch the tedons and ligaments because of their relationship to the Golgi tendon orgons (GTSs) - stretch receptors located in the ends of the tendons near the muscle attachments. GTIs act as safety switches in the event of overstretching. In short, if the muscle stretches beyond a certain point, or if the muscular contraction exceeds the GTIs' reflex setting, the GTI shuts down muscular contraction. As a result the muscle relaxes and the excessive stretch or tension is eliminated, thus saving the muscle from injury (provided damage has not already occurred). If GTIs didn't exist, the muscle or tendon could be torn off its attachments.
You have probably experienced this shutting-down phenomenon while training at the gym. Besides having the muscle fail because of muscular fatigue, the GTIs kick in and shut the muscle down. Notice how after 9 or 10 reps on the Scott curl, your biceps begin to wobble and go to rubber? Despite your best efforts the bar won't budge. What has happened is that your GTIs have said, 'All right, buster, if you're not going to stop, we'll do it for you!' They think you're aboput to injure yourself so they kick in a terminate muscular contraction.
By regularly stretching, it's possible to increase the GTIs 'switch' setting. GTIs have evolved to fire or 'kick in' at a given reflex setting. Regular stetching can increase this threshold, thus allowing the bodybuilder to use heavier weights for the same reps. Also with an increased GTI threshold, muscular contraction are harder, promoting greater muscle growth. Once of th primary reasons why advanced bodybuilders can lift heavier weights for more reps is that their GTI thresholds are higher."
"Besides the GTI relationship to stretching, we have the fascia to consider. Fascia is the protective sheath or connective tissue that surrounds the muscle. With time the soft texture of the fascia gives rise to a toughened outer shell, to the point that it may even restrict muscle growth. Stretching helps alleviate this condition, turning large flat muscles into highly separated entities.
The analogy of blowing up a baloon can be used to illustrate the relationship between fascia and muscle growth. The first time you try to blow up the balloon it's difficult because of the toughness of the rubber. After repeated inflations, however, the rubber softens, making it easier to blow up.
Exercise kenisiologists suggest the best time to stretch the fascia is after your muscles have been pubped to the maximum. In fact, it's highly recommended to stretch after every set. Of course, the stretching concerns only the fascia. For overall effect you should spend 10 to 15 minutes stretching before starting your workout, and then include stretching between sets. If this plan is not to your liking, try stretching after finishing squats, before you start leg extensions. At the very least, stretch after individual muscle groups. Finish legs, stretch, and then start shoulders (or any muscle of your choice).
If you are not convinced yet of the value of stretching, take the advice of bodybuilding superstar, Flex Wheeler:
'I stretch to the max because I know how valuable stretching is, and I think you shold incorporate some into your routine, too. After all, anythinig that helps you be betyter than the next guy is valuable!'"
... Musclemag International's Encyclopedia Of Bodybuilding (pg 102)
