DC stretches not on DC

[desmond]

So DC is becoming popular ATM. I cant currently do DC, but wondered whether the stretching was at all useful when your not doing the DC program.

I've always wanted to improve my hamstring flexibility in particular, so I should incorporate more stretches, but am curious as to whether DC extreme stretching results in more muscle growth and definition as claimed by the program, even if ur not on the program.

 

[Rage-Of-Sparta]

i think incorporating DC stretches with any program would be beneficial
stretching fascia would give any muscle more room to grow
some people say that fascia tightness restricts muscle growth
just be sure to research so you do the stretches right
if done incorrectly they could def. cause injury

 

[badhabit08]

stretching always helps. prevents injury and soreness. prolly helps muscles grow as well. whats so special about DC stretching tho?

 

[needtogetaas]

Couls some one explain the stretching part.

 

[mwm5]

Couls some one explain the stretching part.

below is from onebreath new thread.

Extreme stretching sucks ass. Even Dante (creator of DC) will say this. However, he also says it’s vital to both recovery in this higher frequency scheme as well as for muscle growth.

Yesterday I did the Bicep, Quad, and Hamstring stretches. I personally do these immediately upon completing the movement for a given muscle. Sometimes though, as in the case of quads yesterday, I have to rest first.

Dante’s descriptions of these stretches can be found in post 103 here:

http://www.intensemuscle.com/9527-extreme-stretches-courtesy-inhuman-one-5.html

And there are pictures throughout that thread as well.

Currently I can only hold the stretches for about 30 seconds. 60 is recommended so I perform the stretch twice for 30 seconds.

 

[desmond]

DC stretching is extreme fascia stretching. It's quite painful - I've done it last two days, and I'm easing in to it. Typically painful positions are held for 60-90 seconds (if the trainee can tolerate)

Touted benefits of DC stretching are:
- improved definition, recovery (anecdotal)
- hyperplasia (splitting and increase in muscle fibres) and possibly muscle hypertrophy (largely based on bird studies: Muscle fiber splitting in stretch-enlarged avian m...[Med Sci Sports Exerc. 1994] - PubMed Result)

 

[ceo]

Couls some one explain the stretching part.

http://www.elitefitness.com/forum/c...ant-fascia-stretching-595445.html#post8172551

 

[ironwings]

http://www.elitefitness.com/forum/c...ant-fascia-stretching-595445.html#post8172551

I only know this from dance but I think it plays a huge role in weight training. Fascia is the tough connective tissue that holds your muscle in place. This tissue, if tight can hold back your muscle growth. Some people's tissue is tougher than others. The size of the muscle will not change regardless of how hard you train or how well you eat because the connective tissue is constricting the muscle within. Make sense?

Because of the fascia toughness, regular stretches really don't expand the tissue to allow more room for growth (remember this is what stretching is for, it is not for preventing soreness). Research shows that the key to stretching the fascia is doing so when the muscle is pumped up full of blood. When they are pumped they are pressing right up against the fascia. By stretching hard at that time (aka DC stretching teaches this) you increase the pressure on the fascia which leads to expansion. Arnold Schwarzenegger often finished his chest workouts with db flyes. He'd get his muscles all pumped with blood and then do flyes and hold them at the bottom for the stretch (aka expanding the fascia for growth).

In dance we use a lot of body pressure from another person to stretch but from what I've seen with DC the weights are just as if not more effective. I don't know any theory around the length of hold but since the tissue is so tough I would imagine the 60 - 90 is accurate. We used to hold all of our body weight stretches 60 sec. Typically in pain. By understanding what you are doing you can understand the pain and that it isn't a nice touchy feely feeling. It hurts sometimes.

Sorry to get all scientific on you but I had to study anatomy and this was a key point (mostly because dancers need to develop large calve muscles and they are not the type to lift!). Knowledge is power.
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[desmond]

Thanks for the post iron wings - this makes a lot of sense. I'm imagining your dancing gave you a massive heads start in the flexibility and expanded connective tissue department. How do you train may I ask. I would have thought slow controlled reps would not be counterproductive for danace, simply because you need more explosive strength like a gymnast at least in your legs (although I'm just basing this on so you think you can dance lol).

 

[ceo]

I only know this from dance but I think it plays a huge role in weight training. Fascia is the tough connective tissue that holds your muscle in place. This tissue, if tight can hold back your muscle growth. Some people's tissue is tougher than others. The size of the muscle will not change regardless of how hard you train or how well you eat because the connective tissue is constricting the muscle within. Make sense?

Because of the fascia toughness, regular stretches really don't expand the tissue to allow more room for growth (remember this is what stretching is for, it is not for preventing soreness). Research shows that the key to stretching the fascia is doing so when the muscle is pumped up full of blood. When they are pumped they are pressing right up against the fascia. By stretching hard at that time (aka DC stretching teaches this) you increase the pressure on the fascia which leads to expansion. Arnold Schwarzenegger often finished his chest workouts with db flyes. He'd get his muscles all pumped with blood and then do flyes and hold them at the bottom for the stretch (aka expanding the fascia for growth).

In dance we use a lot of body pressure from another person to stretch but from what I've seen with DC the weights are just as if not more effective. I don't know any theory around the length of hold but since the tissue is so tough I would imagine the 60 - 90 is accurate. We used to hold all of our body weight stretches 60 sec. Typically in pain. By understanding what you are doing you can understand the pain and that it isn't a nice touchy feely feeling. It hurts sometimes.

Sorry to get all scientific on you but I had to study anatomy and this was a key point (mostly because dancers need to develop large calve muscles and they are not the type to lift!). Knowledge is power.
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I didn't read your entire post, but you didn't click on that link in my post did you? I wasn't asking a question, I was answering it.
DC training is great. I've been doing it for a year now (minus about 3+ months of sporadic cruising due to new baby being born).

 

[ironwings]

Thanks for the post iron wings - this makes a lot of sense. I'm imagining your dancing gave you a massive heads start in the flexibility and expanded connective tissue department. How do you train may I ask. I would have thought slow controlled reps would not be counterproductive for danace, simply because you need more explosive strength like a gymnast at least in your legs (although I'm just basing this on so you think you can dance lol).

LOL - dancers don't lift. They don't want anything that contracts the muscles. They use lots of pilates and yoga moves (long before becoming popular) and body weighted movements.You get a great workout from lifting someone over your head! I had an amazingly strong lower back from all the bending backwards and hip movements that I can't seem to get with weights.

I don't dance anymore - at least not with a company. Lifting has restricted my range of motion and stripped away my flexibility - because I wasn't working on it. Now that I stretch all the time it is coming back.

Take a look at my journal in the Women's Forum - I have my last training program posted. AND, how lifting took the place of dance for me.

 

[ironwings]

I didn't read your entire post, but you didn't click on that link in my post did you? I wasn't asking a question, I was answering it.
DC training is great. I've been doing it for a year now (minus about 3+ months of sporadic cruising due to new baby being born).

I did click your link. Thanks for sharing all of the moves - it is nice to have it all in one place! I just wanted to share how the fascia works and why the tissue needs to be stretched.