Flexibility & Strength? will chose a best answer.?

Question

what are some exercises or stretches than can improve flexibility or strength?? videos or pix would be very helpful. if you give a good answer or picture i will choose a best answer. 10 points!

Answer 1

strength

Answer 2

The facts of gaining mass

       I started looking for training techniques that have actually been proven to increase muscle size.  During my search I read a vast amount of material that covered all topics from A to Z.  I wanted to learn everything I could so I was the one with the answers and I could ignore all the B.S. coming from the big guys at the gym.  

        For natural bodybuilders it is the training that is most important; not the nutritional supplements that pro bodybuilders and muscle magazines want you to believe.  You see, the pros are making millions of dollars for pitching you bodybuilding supplements and the magazines are making even more to fill their magazines with these ads.

        Without using the proper training techniques to stimulate new muscle growth, all the nutritional supplements in the world won't help you gain one ounce of muscle!

        In order to gain the most muscle mass in the shortest amount of time your priorities should be:

#1 Training

#2 Rest

#3 Diet

#4 Supplements

         Also, your workouts should revolve around the HIT (high intensity training) principles; this is the main element to gaining muscle!  Your workouts should be brief (45 min), low volume, and with high intensity.  These workouts should be spaced out far enough apart so your muscles have a chance to recover AND GROW.  Rest is very important since your muscles don't grow while you are in the gym, they grow while you are resting.



Keep volume low and intensity high



Some claim that you must do a certain number of sets per body part to induce muscular growth.  While it's true that the volume of work performed is a consideration, if volume were the primary stimulus for growth then marathon runners would have massively muscled legs!



100 percent intensity means performing a set until you are unable, despite your most aggressive effort, to squeeze out one more repetition with good form.  This is also known as training to muscle fatigue or failure.  Most trainees who think that they are training to fatigue actually terminate their sets well before reaching true fatigue.  The mind gives out before the body.



High-intensity training bodybuilding is based upon the notion that muscular growth is the result of the body’s effort to protect itself from the stress of training heavy.  The more intense the stress, the greater the body's protective response and this is required for the fastest progress.





Train briefly and infrequently



Once you understand that training as hard as possible ensures maximum growth stimulation, the next point to grasp is that training as briefly as needed ensures the body has the resources it needs to provide growth.  It stands to reason that trainees should perform the minimum amount of work required to stimulate growth as to preserve enough energy to foster the growth process.



It's safe to say that if you're training in proper high-intensity training style, two or three sets of any exercise is plenty, with six sets being the maximum one should perform for any single body part.  Less is probably better for most people.



In general, three workouts per week or a workout every two to three days is sufficient for most individuals to make excellent progress.  Whatever frequency you initially choose, you should add more rest days between your workouts if you find that you're still tired and sore by the time of your next workout or if you fail to increase poundages / repetitions regularly.





Train for strength



Imagine that you currently bench press a maximum of 250 pounds for eight repetitions.  You spend the next 12 months performing continuous tension, muscle confusion, and other alleged muscle building techniques.  At the end of the twelve-month period, you can still bench press a maximum of 250 pounds for eight repetitions.  How much muscle to think you'll have gained?  The answer is none.  Yes none, even after years worth of effort.



That's because a relationship exists between the muscle strength and its size.  If you want to build real, lasting muscle tissue, you must make the muscle stronger.  This means training for strength.



Don't be swayed by the throng of so-called bodybuilders who perform set after set of an exercise with the goal of achieving a maximum pump.  A pump has nothing to do with true muscular growth; it is merely a temporary state in which the muscle is engorged with blood.  Example; doing 100 push-ups will give you an incredible pump but you won't build much (in any) muscle during the process.

  



Focus on the major muscle groups



If you want to get bigger, your focus should be on compound movements that works several muscle groups at the same time, such as the squat, leg press, deadlifts, bent over row, and bench press.  In fact, a very productive routine that stimulates serious growth from head to toe can be built around just these five exercises.



That's not to say that calf raises, arm exercises, and abdominal work should be avoided.  They can be part of your program, especially once you're an advanced trainee.  Just understand that you’ll simulate more biceps growth by doing heavy chin-ups and rows than you will by doing set after set of concentration curls.



The majority of the muscle mass on your body is found in your hips, legs, back, and chest.  The only way to gain the pounds of muscular bodyweight that will accentuate your appearance is by increasing the size of these muscles.  Train the large muscle groups heavy and hard, the smaller groups will gain as well.

  



Emphasize recovery more than you think you should



Training provides the stimulus for growth but the growth process does not take place while you train.  It takes place later when you rest and especially when you sleep.  So you should relax and not worry about your next workout until it happens.



Taking an adequate number of days off between workouts is only part of the recovery equation.  You must also ensure that your rest days are truly rest days.  If your goal is to add substantial muscle to your frame, minimize your activity level outside the gym.  



Sleep is critical to the growth process and must not be overlooked.  Seven hours a night is the bare minimum you should sleep, eight hours is preferable.  Understand that even the most painstakingly devised and religiously followed training program will yield little or no gains if you’re sleep deprived.





Eat well and often



The ideal eating plan to get big is based around lean protein sources (lean beef, chicken breast, turkey, fish, egg whites, and low-fat dairy products), complex carbohydrates (oatmeal, brown rice, and potatoes), fibrous carbohydrates (vegetables and whole fruits), and a small to moderate amount of healthy fats (vegetable oils, nuts, and nut butters).



Structure your eating plan to provide five to seven moderate size meals each day.  Smaller, more frequent feedings provide your muscles with a constant supply of the muscle building nutrients they need for growth without promoting excessive fat storage.  Such an eating plan will keep your energy level stable and minimize cravings.



Supplements such as protein powers and meal replacements should be viewed as conveniences rather than necessities.  Natural food should form the cornerstones of your healthy nutrition program, but when time is short a meal replacement or protein drink is preferable to fast food or no food.

Answer 3

As a gymnastics coach I used a verity of different means to train my teams. I liked the plyometric training mixed with basic gymnastics strength work outs of Press handstands, leg lifts dips and sit ups. Below is a link to several different programs. I have used most of them at one time or another.

Keep this in mind. Most gymnasts are not good weight lifters. Gymnasts use multiple muscles to preform a maneuver and therefore do not build a specific muscle like lifting weights does. Lifting weights helps, but not like gymnastics strengthening like presses, V ups, hand stand push ups, and dips.

Flexibility is altogether different. The biggest misconception is that stretching before training will get the flexibility a gymnast requires. Stretching before you train is only warming up the muscles so that you can work out with out injury. If you want to gain Flexibility stretch after you have worked out. Your muscles are more stretched and tired and will not resist the stretch as much. You will get better results.