Flexibility
September 21, 2009
The long held notion that resistance training and flexibility are mutually incompatible is a myth that just won’t die. Bodybuilders serve as poster children for this belief. They’re often referred to as muscle bound—a term that epitomizes a lack of agility. The running joke is that bodybuilders are so inflexible that they can’t even lift their arms high enough to comb their hair. Given these stereotypes, it’s no wonder there’s a prevailing sentiment that, if you want to be lithe and limber, you shouldn’t lift weights.
From a physiologic standpoint, a case can be made as to why strength training might impair flexibility. Muscles are encased in a dense sheet of connective tissue. It has been shown that heavy resistance training causes an increase in collagen in these structures. Collagen is a fibrous tissue that has limited stretch capability (in comparison to muscle, which is more elastic), and an intramuscular increase in collagen would seemingly reduce a person’s range of motion.
What’s more, the tendons and ligaments become stronger and thicker when subjected to heavy loads. Hypothetically, by increasing the density of these non-elastic properties, there should be a negative effect on joint mobility. But while this rationale might sound logical in theory, it doesn’t translate into practice.
The truth is, studies have repeatedly shown that those who train with weights on a regular basis are at least as flexible as sedentary individuals. In many cases, flexibility is even improved as a result of resistance training! The athletic world is replete with examples of this phenomenon. Consider elite martial artists such as Bruce Lee and Jean Claude Van Damme. They are known as avid weight lifers, yet they can throw a roundhouse kick six feet in the air. Or take a look at the well-muscled physiques of Olympic gymnasts, who regularly perform amazing feats of agility. From baseball to golf to ballet, performance is only improved with a properly integrated resistance training program, without any ill-effects on flexibility. Even bodybuilders, who are often ridiculed for their hyper-muscular physiques, have been known to include full splits in their posing routines. Skeptical? Check out the following routine performed by Flex Wheeler, one of the most muscular bodybuilders you’ll ever find. (Yep, that’s him in the photo above). If you want to fast forward to where he performs a split, it occurs at around the two minute mark.
It is important to note, though, that muscles adapt to the specific range in which they are trained. This is why, from a flexibility standpoint, it’s essential to train through a complete range of motion. Full range movements allow the associated joint to approach its stretch capacity. In effect, lifting weights acts as its own form of flexibility training; stretching is already incorporated into the movements.
But just as full range training enhances mobility, restricted movements can hamper it. If limited range movements are used on a continual basis, a loss of flexibility can occur. Over time, the repeated use of isometrics or “half-reps” can cause an adaptation whereby muscles get used to their shortened position and accommodate by assuming this position as their resting length. Unless corrective measures are taken, the muscles maintain a shortened position, impeding joint-related mobility.
Now this isn’t to say that limited range movements are totally without merit. Under certain conditions (such as rehabilitating an injury or training through a sticking point), they can have some practical utility. But from a flexibility standpoint, the majority of training should be performed through a full range of motion.
Stay Fit!
Brad
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