Massage, Self-Myofascial Release and Hollie Higdon
So I'm at the gym last night, done chest and hitting the tail end of my higher rep leg work, when what do I see as I come up to the next piece of equipment that I need? A guy drinking a PEPSI! A PEPSI during his workout. :lol: I had to do a double take on that one.
Figured I'd give a sample of last night's chest work.
Incline DB Press - 4x6 w/ 95s
Flat DB Flies - 3x6 w/ 60s
Incline Bench Press - 3x8,6,6 w/ 205lbs
Flat DB Press - 3x8,7,6 w/ 75s
And I'm spent! :lol:
After this workout I headed home where I had a massage appointment (a friend of ours is an RMT and she just brings her table over). The goal was to have her work on my shoulders and she said they were just mangled. Unhealthy tissues in there so she did a number on them as she broke up a lot of scar tissue. My traps however, are very healthy. And then some pec work, which she said are very tight and I need to do more stretching for them.
It's important to keep soft tissue quality in mind. You can have the best workout design, the best effort, etc., but if the soft tissue quality (adhesions and scar tissue) is such that it is impairing optimal functioning of the contracting muscles, your results are going to be compromised. Getting some ART (Active Release Technqiues) or seeing an RMT every now and then is a good idea. Stretching is good of course for working on tissue length, but tissue quality is also very important. In lieu of an RMT, doing some self myofascial release with a foam roller or the more user friendly STICK is a smart idea.
And to close off, I thought I'd post a few pictures of a figure client of mine, Hollie Higdon, who is just under two weeks out from the NPC Junior USAs. Looking lean eh?
Back Double Biceps
Biceps
Some Lower Ab Vascularity
Posted May 06, 2008 by Erik Ledin.
This entry is filed under Contest Prep, and Training.
Erik Ledin
President of Lean Bodies Consulting, Certified Strength and Conditioning Specialist (CSCS), Certified Sports Nutritionist (CISSN), Certified Personal Trainer (NSCA-CPT), and Certified Kinesiologist (CK)
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Comments for This Entry
Ah...I love the STICK, best invention ever, and so under appreciated, good to see you giving it the face time it deserves
Did you say something before these awesome lean and vascular pics? :unsure:
Awesome job! :clap:
Laura,
I bought one at the NSCA conference a few years ago. The demonstrator sat me down and started working on my hamstrings. I almost hit the roof.
I find foam rolling to be a pain in the butt personally. For some areas it's better, but the Stick is so much more user friendly ... and hurts just as much. LOL
WHOA! That's what I'm talking'bout! :hehe:
Wow! Great pics. :)
OH.MY.GAWD. AWESOME WORK!
Awesome workout. Flat db's at 75 :blink:
I am using both ART and RMT but I think the stick thing will be good also for me.
I think these gals are looking great for the shows!
HOLY! She looks awesome!
Nice work Hollie and Erik!
LOL Cindy!
Hollies pictures are awesome!
have never seen the stick.. I have that thick roll one and yup, it's a pain in the bum to use.
OMG. I have had the stick but rarely use it because it hurts like a BI***! I bought it when marathoning and my Achilles were messed up along with tight hammies.
Be prepared for pain!!
Oh, Holly, you look awesome. Good luck!
Hey, thanks for pimping out my profession!!! I don't think self-myofascial release should be a substitution for the skilled hands of an RMT though...but it is a great complement!
Holly looks awesome!
Hmm...interested in the "stick". I hadn't heard of that before.
Awesome photos Holly!
I definitely recommend looking into The Stick - like I said, very user friendly and much more so than a foam roller for certain body parts - legs in particular.
Thanks guys! You really know how to make a girl feel good.
Hollie looks amazing! Nice work to both of you!!!
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