Most people associate strength training with lack of flexibility. It doesn't have to be so.
Hang your elbow over the edge of a kitchen table with your upper arm flush to the surface. If left to gravity, the weight of your limb will eventually stretch the tendons of your biceps and forearm muscles to increase joint flexibility. Eventually would be shortened if you held a five pound weight in your outstretched hand, further expedited if you held a 50-pound weight and terminated once the limit of your elbow joint's range-of-motion was reached.
Therefore:
ONE: Heavier weights produce quicker gains in flexibility.
TWO: Muscles must encounter resistance in a position of full extension. If the arm (above) is held in a vertical (not horizontal) position, stretching would not occur regardless of the weight.
With few exceptions (chest flys and presses), barbells do not offer resistance in full-extension. The only tools that offer resistance in this position are exercise machines with a good cam or leverage system; and proper use of machines has clearly demonstrated flexibility gains. In many cases, range of motion is the first thing to improve.
THREE: Exercise tools influence the opportunity for flexibility gains.
FOUR: The proper use of a good tool is probably the most important factor. Speed of movement when approaching full extension must be slow and controlled to trigger the correct physiological response (allowing the muscle to stretch). When a muscle approaches its extension limit with too much speed, the body triggers a "stretch reflex", a contraction of the antagonistic muscles as a safety measure. And it's safe to say, when a muscle is contracting (shortening), it is not lengthening.
Stretch muscles with slow, controlled movements on equipment that offers an appropriate, progressive resistance in full-extension. And go ahead, use heavy weights.
Hang your elbow over the edge of a kitchen table with your upper arm flush to the surface. If left to gravity, the weight of your limb will eventually stretch the tendons of your biceps and forearm muscles to increase joint flexibility. Eventually would be shortened if you held a five pound weight in your outstretched hand, further expedited if you held a 50-pound weight and terminated once the limit of your elbow joint's range-of-motion was reached.
Therefore:
ONE: Heavier weights produce quicker gains in flexibility.
TWO: Muscles must encounter resistance in a position of full extension. If the arm (above) is held in a vertical (not horizontal) position, stretching would not occur regardless of the weight.
With few exceptions (chest flys and presses), barbells do not offer resistance in full-extension. The only tools that offer resistance in this position are exercise machines with a good cam or leverage system; and proper use of machines has clearly demonstrated flexibility gains. In many cases, range of motion is the first thing to improve.
THREE: Exercise tools influence the opportunity for flexibility gains.
FOUR: The proper use of a good tool is probably the most important factor. Speed of movement when approaching full extension must be slow and controlled to trigger the correct physiological response (allowing the muscle to stretch). When a muscle approaches its extension limit with too much speed, the body triggers a "stretch reflex", a contraction of the antagonistic muscles as a safety measure. And it's safe to say, when a muscle is contracting (shortening), it is not lengthening.
Stretch muscles with slow, controlled movements on equipment that offers an appropriate, progressive resistance in full-extension. And go ahead, use heavy weights.
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