Benefits of Stretching for Muscle Gain

When it comes to personal training with the goal of muscle gain, stretching is not exactly a high-priority for fitness enthusiasts and lifters. But according to one study, a regular stretching program may actually enhance performance, making people stronger and increasing their endurance.

According to the author of the study, Arnold Nelson, an associate professor of kinesiology at Louisiana State University in Baton Rouge, “Stretching appears to do more than just increase range of motion. The extent that some people improved was surprising, some people had fantastic improvements.

Nelson says stretching won't take the place of aerobic and strength-training programs, but it may supplement them. It’s a smart idea for people who are traveling, don’t have a personal trainer to guide them, and don't have a good place to work out. It may especially benefit people who need exercise the most but are too weak to lift weights or get moving.

How to Properly Warm Down After Working Out

After an intense personal training, a nice hot bath and jumping on the couch may seem like the best post-workout relaxation. Think again, because after that hardcore session of muscle gain exercises, there’s still one important thing to do – warm down. Contrary to popular belief, warming down is just as important as warming up. Without a personal trainer, most people take this important step for granted. Why warm down when you can just immediately get your rest? Here are two good reasons:

 1. Helps flush out lactic acid
An intense muscle gain workout can lead to a buildup of lactic acid in your muscles. Lactate is produced throughout the day as your body breaks down glucose. While doing normal exercises, your muscle cells get enough oxygen to use energy from other sources. While in intense anaerobic workouts, demand for energy is high but oxygen levels are limited, lactate can accumulate to a point where it can no longer be re-absorbed and reused to create energy. Lactate changes to lactic acid that gives you that burning sensation in your muscles. Warming down will increase blood flow and flush the muscles of lactic acid, reducing the potential for soreness and stiffness.