Maximum Shoulder External Rotation | Page 2 | Talk Pitching | TopVelocity Baseball Forum
April 27, 2008
August 28, 2011
April 27, 2008
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October 24, 2011
you know Z, I’ve also tried stretching exercises to increase my height an extra inch or two (because that would put me in the 6’0” range which is a big difference), but I think the only way for one w/ decent posture to “increase” height is use an inversion table and a core routine… the only problem with inversion is that it stretches every muscle in the body to the Golgi Tendon’s limits (which is why the body then releases endorphins, kind of like a massage). I worry that this will decrease elasticity, though, like yoga. I think if you did a core routine with the inversion, after a few months your posture would be improved enough to the point where you could stand an inch or two taller (notice I didn’t say “grow”). I personally know someone who took a pilates class for a year and ended up standing an inch and a half taller by the end. So core strength has something to do with it.
August 28, 2011
Well, yes the fixing of posture will increase height. There’s also a way to stretch to increase muscle. It’s the stretching of the fascia. Fascia is the strong sheet of connective tissue that encases your muscles. I like to describe it as a pillowcase that surrounds your muscles and keeps them from flopping around. You need fascia to have a functioning muscular system…yet there is a major problem with it…Tight fascia inhibits muscle growth and it can be a big reason why you can’t gain muscle. Imagine that fascia is actually the outside walls of your house. The outside walls are stronger than the interior walls because they have to help support the structure of the house. Here’s the problem… You’ve just bought new furniture (think of this part as building muscle mass). You bring it in the house and set it up. No problem. Then you want to go out and get some more (which is building yet MORE muscle). The house/muscle is starting to fill up but the walls aren’t getting any bigger. Muscle growth stops because the muscle has nowhere to expand to. Now what do we do? If the muscles have no room to grow, they won’t grow. Simple. Your training should work to expand those walls by stretching out the fascia, giving your muscles that room they need to grow. Also, stretching the fascia while you’re actually training, not just after training or in between sets, can be even more effective for expanding those walls. And even more so, stretching with added resistance is far more effective for expanding that fascia and giving your muscles room to grow. You can apply this principle to other stretch-focused exercises for the rest of your body. This is a basic body-building principle which I believe can increase height as well because by stretching out the muscles, you are expanding your house, making yourself a bigger, taller person.
October 24, 2011
wow, that’s some pretty good information, I wish I had thought about it that way 3-4 or so years ago when my growth was rapid. I’d like to pick your brain a little on this though!
Obviously, stretching the fascia can be effective in increasing muscle size even for an adult? So one way to increase muscle size would be to focusing on un-tightening the fascia, and then doing a work out right after to allow the muscle to grow to its potential? Also, would this type of flexibility training reduce elasticity? I’m short, but in this years’ MLB draft I saw a few RHPs picked who were around my size, so velocity > size, at least for me.
It’s funny, just before my 15th birthday, I had an elbow injury. I had an x-ray done on my elbow and when they looked at my growth plates, they told me I would get to about 6’0”, 6’1” (and the doctor figured I would take after my dad and weigh around 190-200). Well, I’m a few inches under that now, do you think it’s a possibility that my growth was limited because of tight fascia? Not only my height, but my muscle growth just kind of leveled off too at 160 pounds. None of the men in my family are under 190 lb. Maybe this is because my potential was limited?
August 28, 2011
Fascia stretching won’t reduce elasticity because you’re building muscle while stretching out the fascia. Which is why doing it during training is even more effective, because you are stretching you fascia while building muscle. If we go back to the house analogy, it’s like expanding your house while putting even more furniture. So the house won’t have time to adapt to the new comfortable spacy environment, and will want to expand even more. Well, there are many reasons why your growth could have plateaued. It could have been tight fascia, could have been many other things.
Well, there are many reasons why your growth could have plateaued. It could have been tight fascia, could have been many other things.
Again, back to our house analogy. In a standard training program, the training goes straight for muscle mass, without a second thought about the plumbing, ventilation and electrical systems of your “house”. Well, think of plumbing and ventilation as your circulatory system. Your blood supply that carries oxygen and vital muscle building nutrients to your muscle cells and carbon dioxide and waste products away from your muscle cells. Do the muscles that pump up more easily grow faster? Almost always, because they’re able to get more nutrients and oxygen to fuel and repair them. So what’s the deciding factor here? Blood supply.
And the electrical system is obviously your nervous system. You need to teach your nervou system how to fire the muscle fibers faster.
Well, i’d like to use this opportunity to dive into eating, or diets. This principle is probably the most powerful. You can’t out-train a bad diet. Back to our house analogy. Food is what fuels your muscles to grow. It’s like your furniture. Would you like your house to have bad, ugly looking furniture, or good, high quality furniture? This all comes down to what foods you put in to your body. Brent explains the importance of an alkaline diet, but not an actual diet specific for building power. Having an alkaline diet is like the replacing of the furniture, where the more alkaline you are the faster you can replace it. However, the diet must consist of the quality foods to have higher quality furniture.
Well, anyway hopefully Brent can now focus on a diet plan, because I believe it’s the most important component when it comes to strength and conditioning :D.
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