Page 170 - Muscle & Fitness (December 2019)
P. 170
FLEX_5 TIPS
compound movements should you move on to heavier weights. they can also aid in increasing
be a foundation of everyone’s As with the feel sets, however, blood flow and nutrient delivery.
training regimen, but that doesn’t there’s no right or wrong amount “Generally, with these kinds of
mean they always have to be of stretches to do throughout treatments, more is better, but
first up in your daily routine,” your workout—some days it’ll be costs can add up fast, so even
Cutler says. just during your first few sets, though not everyone can justify
He recommends using other some days you’ll be stretching going in weekly, I would at least
isolation exercises prior to going during your rest periods from try getting in once a month,” he
into lifts like barbell shoulder start to finish. You just have to says. If you just can’t get in to
presses, rows, or squats. “For know your body, and if in doubt, have these types of treatments,
shoulders I really like doing lat- you’re probably going to be even doing a yoga class at your
eral raises before hitting military better off stretching out a little local gym can have some added
presses, and for leg day I’ll hit too often than not enough. benefits for your lifting routine.
some legs extensions and leg curls
before getting into my squats or TISSUE THERAPY BONUS TIP
leg presses,” he says. “Doing these OUTSIDE THE GYM Leave your ego at the door. “You
types of exercises first can help 5“A pliable muscle pumps can’t have a rock-star, record-
fatigue the muscle, so when you easier, plain and simple,” Cutler breaking workout every single
get into the compound move- says. Regular massages, deep- day,” Cutler says. Depending on
ments, you’re not going quite as tissue work, and assisted factors like food intake, how much
heavy and you’re taking it easier on stretching can be critical in you slept the night before, stress
your joints, tendons, and ligaments. reducing your risk of injury. Not levels, etc., you may not always
Lots of people like going into the only do these treatments help have your best day. Go in, work
gym and going big right out of the reduce muscle fascia tissue hard, but don’t put yourself at risk
gate, but doing some pre-exhaus- tightness, increase flexibility, and of getting hurt just for the sake of
tion exercises can really help curb relieve stress on the joints, but padding your ego.
your chances of getting hurt.”
STRETCHING
“I feel like stretching is
4one of the easiest things
to do to avoid injury but often
the most overlooked,” Cutler
says. He believes you should be
making the most of your entire
time in the gym—including your
time in between sets. Stretching
out, especially during those first
few feel sets, can really help
lower your risk of getting hurt as
Stretching
is one of the PAV E L Y T H JA L L
easiest ways to
prevent injury.
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