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During a weight-training session, what do you do in between your sets? If you are like most people, you relax or talk to your friends. While these activities might help to bide the time, they do little to improve your physique.

Your time in the gym is precious. If you really want to maximize your genetic potential, your energies must be dedicated to making optimal use of every training moment. Ultimately, wasted time amounts to lost opportunity.

Your muscles are encapsulated in a dense, fibrous sheath called fascial tissue. Since its primary function is to protect your muscles (and other internal structures) from injury, fascia is extremely strong. So strong, in fact, that its resiliency has been equated to solid steel! While the strength of this tissue is necessary as a safeguard to injury, it also constricts the ability of your muscles to hypertrophy past a certain point. The use of selective muscular stretching can help to make the fascia more pliable, loosening its "hold" on a muscle. Theoretically, this allows the underlying fibers additional room for growth, expanding your genetic potential.

For best results, selective muscular stretching should be implemented into your workout regimen on a regular basis. As soon as a set is completed, immediately stretch the muscle being trained utilizing the movements discussed below. Try to hold each stretch throughout the entire rest interval and then proceed directly to your next set.

As a rule, stretching should be static, where you slowly work into each stretch in a controlled fashion. Static stretching is the most effective way to achieve optimal benefits without potential damage to your musculature. It allows for a gradual elongation of muscle tissue, permitting you to safely stretch your body to its utmost degree.

While there are those on the fringe who advocate using jerky, bouncing maneuvers, this dangerous form of stretching should be summarily avoided. These movements (called ballistic stretching) can easily overload soft tissue structures beyond their normal elasticity, causing potential harm your muscles, joints and connective tissue.

When you stretch, go only to the point where you feel tension in the muscle-not to where you experience unbearable pain. If you stretch too far, your body sends a neural impulse to the overstretched muscle (called the stretch reflex), causing it to contract. This reflex actually tightens the muscle, creating the opposite effect of what you are trying to accomplish. By stretching slowly, you can ease into a comfortable zone, taking your body to the edge without going over. Finally, make sure to keep yourself loose and relaxed, breathing in a slow, rhythmic fashion.

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