"This type of stretch is very different to the static-type
stretching most are accustomed to seeing that gives the muscle
and nervous system a signal to relax and effectively "turn off".

Intra-set stretching is a modality of loaded stretching that takes
place between bouts of intense lifting and muscle contraction.
The load has been shown to increase muscle damage and
satellite cell activity to massively stimulate new muscle growth.

The muscle is being stretched while still under substantial
load and is forced to contract against that resistance.
Although you're consciously trying to relax the muscle, the
body will always maintain contraction as a protective
mechanism, thereby maintaining large amounts of stress
on the tissue.

Intra-set stretching creates an almost occluded-like effect
similar to blood flow restriction training.

While performing the prescribed reps, you're forcing
as  much blood into the muscle as possible, then loaded
stretching will promote some addition blood flow, but
mostly it will prevent metabolites from exiting the muscle
because of the extreme intramuscular tension preventing
uninhibited blood flow back out.

Intra-set stretching will create nothing short of obscene
amounts of lactic acid and growth factors with each and
every set giving your body no choice but to build muscle
when applied properly.

SO WHAT?

 

More time under tension, extreme amounts of lactic acid
and a BFR effect causes greater recruitment of type II fibers
(the fast-twitch fibers that GROW!), plus a massive
increase in anabolic growth factors."

 

=====

 

If this sounds too sciencey and it's hard to picture go watch

this video.  Ben demonstrates the concept on his biceps

toward the end of the video.

 

 

Keep training hard,

 

Mike Westerdal

CriticalBench.com