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Old 11-Feb-04, 09:29 PM   #1
frankieny
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VAN DAMME SPLITS max flexability


how long should you hold each stretch for in order to gain maxium flexability in the front and side splits?
how many times do you repeat eac stretch?
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Old 13-Feb-04, 08:35 AM   #2
Tuga
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It depends on every person.. But I've read in several places between 20 secs and 30 secs... be sure not to bounce with the exercise otherwise you arent stretching properly. 3 Times each stretch? Again dont kill yourself stretching.. rather do it slowly and correct otherwise youll tear your tendons or muscles then you are in big crap
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Old 13-Feb-04, 11:56 AM   #3
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Stretching frequently is THE key to making progress. 5 times a day isn't too often, if you can manage it.
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Old 13-Feb-04, 10:51 PM   #4
frankieny
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thanks cj

i think im gonna try frequent stretching, i believe this is what many gymnast and other flexible types do
how long do you suggest holding each stretch and repeating it for?
thanks cjny
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Old 14-Feb-04, 01:04 PM   #5
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I've seen people make progress with several different systems. In active stretching you might hold for only a few seconds. More traditional systems have you hold a stretch for 30 sec or more. Both can provide good results. The science behind stretching is pretty meager and no system is clearly superior to the others. Mainly you just need to do it, do it so it doesn't hurt, and do it often.
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Old 29-Apr-04, 12:03 PM   #6
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try the pnf method, in two or three months you should be able to do the splits.
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Old 10-May-04, 11:35 AM   #7
frankieny
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thanks anyone else?
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Old 21-Jun-04, 06:03 PM   #8
rhino33
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splits


i can do the splits just like van damme
i stretch for about a minute in each stretch position...
i do each stretch 3-4 times for one minute a piece
i usually stretch for about 1 hour at night b4 i go to bed
i am the most flexible person on my football team
i can do the splits between 2 chairs just like van damme
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Old 21-Jun-04, 07:52 PM   #9
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The best time to gain flexibility is after your workouts. Like some of the people people said, hold the stretch but do not bounce it and it has to be longer than 10 seconds.
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Old 09-Mar-12, 09:18 AM   #10
dh4m13l
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Deep stretching


Hello, I'm a yoga instructor and personal trainer. Just joined the forum.

I agree with all that was advised here. What worked for me is holding the stretches for 1 minute, 5 times on each stretch. On the 3rd stretch is when I start noticing improvements and I can do deeper, that's why I do two more stretches.

The time you hold the stretch and how often you train are not the only important factors. The topic is really extensive but I wanted to add that, joint mobility and massage are key to your flexibility training. Paul Zaichink explains ball massage and that helped me immensely.

Then strength is important, you cannot stretch a weak muscle. Think of a rubber band, a weak one and a strong one, which one can you stretch more before it breaks? :-D And also, when it comes to strengthening the muscle for stretching, you have to take into account the range of motion in which you train. You should train in an extended range of motion, that is, you stretch the muscle and contract it using let's say, rubber bands as resistance. This way the nervous system will get used to the muscle being contracted when stretched. This way you'll be flexible and strong. This has many similarities with the PNF method I believe.

Then, it also depends on what you want to do with a split, if you just want to hold it for the picture and the ladies then you train one way, it does not mean you'll be able to kick. Or if you are a martial artists you may train in a different way, less static stretches and more dynamic (active and passive stretches).

Complex topic :-D If you have any questions, I'm happy to share what I know.
How long have you been training for split? Keep us posted on your progress.
Regards

Daniel
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Old 09-Mar-12, 10:08 AM   #11
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Hi all and welcome dh4,( Daniel) now as mentioned above it all depends on the person and life style, After many yrs of heavy bodybuilding i took up Karate and it took 3 yrs for me to become able to box split etc, But it proves that it can be done if you stick with it.
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Old 09-Mar-12, 10:45 AM   #12
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Hi Daniel and welcome to DF. It sounds like you have a lot of great information to share with us.
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