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Question 4, Roberto (How ISOMETRIC PNF works)
Hello, my name is Roberto and I would like a detailed description on how one carries out the technique of 'isometric PNF' for stretching the pectorals, how many times, and on which occasions one must do this exercise. I would also like to know if the Pullover is really a useful exercise for helping chest dilation. I thank you ahead for your time and please accept my compliments for your work and for the importance that it holds for guys who, like me, so many times do not have confidence in their potential.Roberto
- Answers David De Angelis
Isometric PNF is an extremely effective muscular extension technique, but it must be utilized with extreme caution in order to avoid lack of progress or regressions in joint mobility. Effectively taking advantage of the principle of progressive overload in extension, one is able to 'reset' in a very effective manner the neuromuscular reflexes responsible, together with the rigidity
of the connective tissue, for scarce or little-developed joint mobility.
The principle of progressive overload in extension is similar to that the one more commonly known as progressive overload in 'contraction,' responsible for strength increases.
In reality, the principle is the same, but for development of super-flexibility, one must act seeking a strength increase TO EXTREME JOINT RANGES. One may comprehend then (for the same principle) the reason for 'working' as much as possible with the widest range of movement granted by each joint (in that training stage), in order to increase strength without losing muscular flexibility (or in order to increase it).
The fact of not being flexible depends on various factors among which there is the fact that the more the muscle is lengthened, and as the two actin and myosin myofilaments move farther away from each other losing their optimal physiological superimposition, the more there is a progressive drop in strength. It is normal that, as a consequence in certain extreme positions, our muscles are not able to retain the load (as in the extreme case of suspension splits on two blocks, eventually with handles in your hand). The purpose of isometric PNF is that of training the muscles (through an appropriate technique) to support ever greater loads (in isometric contraction to the maximum range and, besides all, taking advantage of Proprioceptive Neuromuscular Facilitation).
Another story is the possibility of triggering off possible muscular growth through the addition of sarcomeres in a series, the theory not yet universally accepted by the scientific community. Be careful, Roberto, not to improvise and venture into a similar training without having first understood IN DEPTH the principles that regulate it (in particular the intensity/frequency relationship) and the technique. Keep in mind that IT IS NECESSARY to carry out a preparation period of the musculature you want to train with this particular technique.
It is REALLY hard to synthesize in a few lines all that what IS NECESSARY to let you know to apply this technique effectively and safely; I again refer you to the reading and studying my book Power-Flex Stretching. The positions utilized in isometric PNF are equal to those used in ordinary relaxed stretching (also explained in the book), but they are DEVELOPED by Proprioceptive Neuromuscular Facilitation and by isometric contraction at the maximum range. The pull-over is a good exercise for chest dilation provided that it is effected within the range of movement granted by the specific joint. As I have asserted earlier, to train oneself within the range of movement is one of the SECRETS for development of superior flexibility.
Even not utilizing the isometric PNF technique, you will be able to observe improvements in your joint mobility by training with weights (or free-standing) at your maximum range in each movement, and all this is in full agreement with the SAID principle of Specific Adaptation to the Imposed Demand?
Happy training!
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