Strong & Flexible | 2 Ways To Improve Both Simultaneously!

there are two ways to improve both strength and flexibility at the same time during the same set on the first one you simply develop your strength at your maximum active range but in order to do that effectively you first need to know what is your active range and then what is the exact point on the trains that you should drain the active range is the range through which you can move without the systems or support and it is typically measured by angles for example on the shoulder flexion the active range is from the neutral position all the way to the highest point you can hold without the systems now this is a large range and there's only one small part of it that you can train both strength and flexibility at the same time so where is that if your max active range is 180 degrees you should be training your strength here close to your end range by increasing your strength and stability here you'll gradually be able to move further in ranges that you couldn't control before this way you increase both strength and flexibility note that the mechanism that makes you more flexible in that case is mainly the fact that you increase your strength in these angles which makes you more able to control this position and even raise your arm higher this first strategy is kind of popular and is commonly known as end range strength training you can do that with active Dynamic movements that hit the full range in every rep or do isometrics at your max angle for the entire set so either move in and out of this range or hold it for the entire set however there is something that most people Miss on this concept and that is that you should train both the agonists and antagonists of this position to get the optimal results now before you get confused I want you to know that it's easy to identify those mushroom groups in the exercise you'll choose to do in flexibility training we name the muscles that we stretch on an exercise agonists and the opposite ones antagonists for example on the shoulder flexion the agonists are the marches of the front that you feel the stretch on and the antagonists are the muscles of the back that are pulling your arm up to get optimal results both on your strength and flexibility you need to always train both sides I'll show you some examples of how to do this in practice right after I showed you the second way to get both strong and flexible which I think is amazing so to recap the first concept is very straightforward you train close to your maximum active range both your agonists and antagonists and over time you'll be able to move further and further but what if you could develop your strength and stability on an even wider angle let's say here at the range that you cannot get access actively if increasing your strength here increase your flexibility then imagine the results you can get by increasing your strength at a much wider angle this is the second way to get strong and flexible which is developing your strength at your passive range which is a range that you need support to get to so what is your passive range on the shoulder flexion the passive range on all exercises is from the end of your active range and all the way to the max range you can get with Assistance or support these extra angles are your passive range and the second strategy is about increasing your strength and stability here at the end of your passive range this is also your maximum flexibility level but why would something like this increase your flexibility even more well apart from the strength and stability that you will create on these range there's something else much more important to understand that you first need to know that the main thing that blocks flexibility here is not your Master's length but your nervous system when you move past the range that you normally exercise and thus what your nervous system perceives as normal and safe in an effort to protect you from getting injured your nervous system Blocks Your Movement by triggering a contraction on this same muscles you try to stretch so for example while you lift your arm as much as possible and stretch the lats your nervous system contracts The Lads preventing you from going further this is the main factor that restricts flexibility as has been repeatedly shown in the literature and here is when the second strategy comes in by creating strength and stability close to your max passive range you familiarize the nervous system with these angles which in turn reduces its restriction and allows more movement to take place when I first started training with this method I couldn't believe how easy it was to keep getting results from week to week now before I show you how to apply and practice both of these Concepts let me first sum up their main differences in the first way you turn your strength at the end of your active range with Dynamic and isometric contractions the limiting factor of your active range is your end drain strength AKA your ability to pull your body parts in this position thus by developing your strength here you increase your active range simply because you can actively move further the second way increases strength at the end of your passive range which is also your maximum flexibility level the limiting factor of your max range is the Restriction triggered by your nervous system thus by creating strength and stability in these angles you reduce the alertness of the neural reflexes that restrict you and increase your passive range so let's see examples of how to do both of them on the shoulder flexion first let's start by seeing how to increase the end range strength of your agonists and antagonists at the end of your active range you can do that dynamically or as a meditative to train your Agonist muscles aka the ones you feel the stretch on in a dynamic fashion simply lay supine on a bench and move in and out of your max range with an easy to control weight if you turn on the other side you're now training the opposite muscles AKA antagonists at their maximum range remember that the Keen Dynamic stretching is to reach maximum range in every rep on the other hand to train these mushrooms isometrically you'll need to hold the maximum range for the entire set for The Agonist holding a weight supine at your max range isometrically will do the work and for the antagonists doing the exact opposite so this is how you train the end of your active range dynamically or axometrically in both agonists and antagonists on the shoulder flexion now let's see how to train these muscle groups on your passive range remember that training on your passive range is much more intense than training on your active range so make sure to develop some basic strength from your active range before moving on to what I'm about to show you now now to train at the limit of your passive range you're first gonna need some assistance or support to get on that range on the shoulders you can do that by using a stick as support and pushing your torso downwards so you create the maximum angle now in this position you can again increase your strength with isometric contractions either on the Masters that you feel the stretch on the agonists or the opposite muscles the antagonists to activate the agonists push downwards and for the antagonists try to lift the stick up note that here on your passive range The increased stretching intensity doesn't allow any visible movement to take place this means that these contractions are only isometric meaning that you will not be able to lift the stick from the floor on the antagonist contraction the only question left is how to apply these Concepts in any exercise you want first you need to identify what is your active and passive range on your target exercise in simple words ask yourself how much can I move without assistance and how much with assistance these are your active and passive ranges the muscles that you feel the stretch on are the agonists and the opposite ones are the antagonists devote the first training period to train close to the limits of your active range after you develop some basic strength and flexibility there advance to doing the same thing at the limit of your passive range you'll be amazed by the results you'll get after a short training period if you like this concept and want to see how to apply it in three key exercises for the side split you can see this next video

Channel: Yiannis Christoulas

Views: 9,700

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Id: tGREch15Bjo

Length: 8min 41sec (521 seconds)

Published: Thu Jun 15 2023