Remember to consult your doctor before starting any diet and/or training program.
One arm cable lateral stretch
If youíve already annihilated your delts with heavy presses and laterals, finish them off with this surefire killer stretch. Reach behind your back as if you were about to perform a behind the back cable lateral raise. Make sure you have enough weight on the stack to feel a deep stretch in the side delts. Pick up the handle and lean away from the stack letting the weight stack pull on your shoulder while you concentrate on your side delts for 30-60 seconds. Repeat this stretch with your hand directly behind your back, leaning forward to hit the anterior delts.
Dumbell trap stretch
Grab a dumbell with one arm and lower it down your side until you feel an intense stretch on that side of your traps. Hold this stretched position for 30-60 seconds. You can intensify this stretch by tilting your head to the opposite side.
Behind the back shrug stretch
Slap a few plates on a barbell and grab it behind your back. Dropping your shoulders down, allow the weight of the loaded barbell to stretch out your traps for 30-60 seconds.
Dumbell fly stretch
After youíve fully inflated your chest with a few different angles of heavy presses, grab a weight that you would be able to handle for about eight reps of dumbell flyes. Lie flat on a bench and lift your arms up to the contracted/extended position. Hit a peak contraction in the chest by touching the dumbells at the top, and then slowly lower the dumbells to a position that maximally stretches out your pectorals. Hold this position for 30-60 seconds, trying to block out the excruciating pain. You can experiment with different angles to the bench (incline or decline) to target different areas of the chest.
Cable crossover stretch
A less painful alternative to the dumbell fly stretch is the cable crossover stretch. Select a relatively heavy weight that would cause you to reach failure in the 6-8 rep range. Extend your arms to the center, contracting the pecs, then slowly let your arms come back to a position that hits the chest with a maximum stretch. Experiment with different angles to target different areas of the chest.
Seated cable rows stretch
Select a weight that you could only handle about 4-6 reps with. Pull the weight into your stomach, rolling your shoulder blades back and in to contract your lats, rhomboids and teres muscles. Then let your arms fully extend allowing your shoulder blades to roll forward and towards the center. When it feels like the weight stack is stretching out every fiber in your back, hold it there for 30-60 seconds.
Dumbell pullover stretch
You can enhance your back width and create a shocking v-taper with this extreme stretch for the lats. Choose a heavy dumbell or barbell that you would be able to handle for a set of 10 repetitions. Lie perpendicular on a flat bench and slowly lower the dumbell behind your head until you feel a maximum stretch. Hold this position for 30-60 seconds.
Incline dumbell stretch
The peaks in your biceps will only grow as much as the fascia will allow. To loosen this tough network of fibrous tissue, lie on a low-incline bench and curl a heavy dumbell up to the top hitting a peak contraction. Slowly lower the weight down until your biceps are screaming under the resistance of the dumbell. Hold this ultra-stretched position for 30-60 seconds.
One arm extension stretch
For massive slabs of horseshoe-shaped muscle popping off the back of your upper arm, youíll need to focus on this stretch after your standard massbuilders like skullcrushers, close-grip presses and pressdowns. Select a weight thatís a little bit heavier than your heaviest set of one arm tricep extensions. Sitting down on flat bench, take five seconds to slowly lower the weight behind your head. When you hit the point of a maximum stretch deep in the triceps, hold it there for 30-60 seconds.
Donít be fooled by its seemingly harmless name, this quad killer can wreak absolute havoc on your thighs if done at the right time. After squats, leg presses and lunges, you can finish off your quads with this extreme stretching movement. Standing upright, slowly lower yourself toward the floor letting your pelvis and knees move forward. At the bottom of the movement, your butt should almost touch your heels. Hold the stretched position for at least five seconds, then straighten your legs, flexing your quads at the top. Repeat this stretching sequence for 10 reps.
Incline hurdlerís stretch
If youíre thinking this is the same stretch your parents use to do before their jog in the park, think again. Standing on one leg, lift the other leg to rest the ankle on a bar or high platform above the hip level. Keeping the raised leg and as straight as possible, increase the tension on your hamstrings by pressing your hips down and trying to touch your face to your knee.
Standing calf raise stretch
Massive diamond-shaped mounds of muscle can be yours with this torturous stretch for the calves. Get set up under a standing calf raise machine. Load the stack with as much weight as you would use for a set of 8 reps. Contract your calves at the top, then slowly lower yourself down to a maximum stretch where your heels are below the platform. Hold this position for 30-60 seconds, re-adjusting your foot position if necessary.