I need to be more flexible: more muscle or less?
407386
Okay - I am a fitness expert and muscle mass does NOT decrease flexibility until the mass is excessive (I'm talking biceps so big they physically stop the arm from bending because the forearm contacts the muscle belly).  \n\nHere are some important points on flexibility and big guys being "muscle bound" just because of their size is a myth.\nStretch - 5-7 days per week, 1 stretch per major muscle, 2-3sets per stretch, hold each stretch 30-40seconds.  There should be no pain, tingling, twitching or numbness during the stretch, just a light pulling sensation (if you stretch too far a reflex in the muscle is activated and the muscle actually reflexively tightens more - so it is counter-productive).\nMake sure all weight lifting is through the entire range of motion for that joint.  For example, the bicep curl should start with the arm pretty much straight and end with the palm just in front of the shoulder.\nStretch AFTER your workout.  Warm muscles are much more flexible and pliable.  If you aren't working out that day at least do 5-10 minutes of some type of cardio warm-up before you stretch.\nGood luck with it - Don't Skip Your Stretches!  It's tempting, but flexibility is just as important as the other components of fitness.
1135468
Yoga is a great way to flex up. I'm also not generally flexible, but yoga is the best solution for this.  I know from experience.
632187
Gymnasts train very hard. They have very defined lean muscle and are very flexible (and super short =P) You need to do alot of stretching to help increase your flexibility. Also, you need to do all-around strength training, because gymnasts use their total strength to achieve their routines. Don't use too much weights, you are not bulking up. You need to balance strength and conditioning. \n\nAlso, it wouldn't hurt to join a youth gymnastics club, where they can help you learn how to do standing back flips and the sort.
1075987
Lifting heavier weights to build muscle bulk can restrict bone growth.\n\nAt your age, I'd recommend something fun, like a dancing class to get the cardiovascular exercise and it will also be more fun (which is the #1 motivator) help you have more confidence at school dances.  They have such classes at many gyms, and even have some workout videos that teach dance moves.  It's important to find activities you enjoy, because then you'll want to keep doing them!\nhttp://www.collagevideo.com/\nFor strength and flexibility. I'd recommend yoga and or Pilates classes (or videos).  They help strengthen and tone your muscles without building bulk and while helping you with flexibility.  The more flexible your muscles, tendons and ligaments are, the more room your bones have to grow.\n\nThere are some nutritional supplements that claim to help your body maximize it's growth potential without hormones.  \nOne is http://www.heightmax.com/\nMy son was 14 when he started taking it, and he did grow about half-an-inch in the first six weeks.  He hasn't been taking it consistently, and I have a hard time convincing him to do stretches and improve his flexibility.\n\nNutritionally, the calcium recommendations are good - it can be yogurt, too -- not just milk.  Also make sure you're getting plenty of water -- hydration is SO important!  When people say don't drink coffee -- the real culprit is caffeine, which is in MANY sodas and energy drinks (not just cola).  Caffeine depletes your calcium levels AND your hydration (it's a diuretic).  Those "soft drinks" are 100% garbage any way, so limit yourself to no more than one can a day if you absolutely can't give it up.\n\nAlso avoid processed foods, and try to eat things that are a close to their "natural" state as possible.  The more a product is modified, the fewer nutrients it has.  The key is not to give up the things you love, just try to gut back more and more over time.  Instead of a huge combo meal at the fast food places, get a kids meal plus a side salad.  Then you get the flavor of the burger or chicken nuggets, but not as huge a portion and the side salad will help you fill up and digest the other stuff.  Then you can make some little kid's day by giving your "toy away!
137309
Get one weight that isn't too hard, isn't too easy, and stick with it. Once you get stronger with that, instead of upgrading to a heavier weight, stick with the weight you have and add as many reps as you can do comfortable. Here is the key. More weight, less reps is more muscle. Less Weight, more reps is definition. I personally walk the line, more towards less weight, but that's a whole different story. Like I said, more reps with the same weight is the key.
793375
Your muscles NEED the work load provided by heavier weight in combination with regular exercise or they don't stand a chance to become stronger.\n\nIf you don't want artificial equipment or lead weights...go buck hay, move logs, transport blocks of ice, or chop wood.
680047
ur not felxible enough...stretch for 10-20 mins each day...it should help..and take ballet or jazz classes! they help too! i can do the splits!
796109
Being flexible has nothing to do with your speed. To get faster you need to work and tone your body more. Push it a little harder after you get comfortable with one pace and after a week or so once you get comfortable with that pace push it just a bit more and continue until you've reached a speed you want, but remember there is going to be some point at which you are at your maximum speed. As far as flexibility that's going to help you prevent injury. Stretching before and after exercise helps keep muscles loose. Flexibility enables your body to move better as well, but has nothing to do with speed. As a rugby player flexibility is great for reducing chance of injury.
826766
Sorry, but, like any other form of physical conditioning, there is no fast way to get flexible. Stretching yourself further and pushing your limits (and yes, putting up with some pain) is the only way to go. Just ask any dancer or gymnast.\n\nBeing warmed up when you stretch does help a bit as your joints are a little more loose and flexible, so a little warm-up might help. For e.g., after doing a short run, people are usually able to reach a little further - try if you don't believe me. Stretching every day will definitely set you on your path to being more flexible too.\n\nBear in mind, though, that being flexible also has to do with the type of body you naturally have, and it's harder for some people to become flexible than others. No fast way, only patience and effort.
631195
Muscle flexibility is the key to quickness. Stretch before and after workouts extensively. Also, he needs to train on speed drills, running thru tires, shuttles cones an stuff like that.
57906
By stretching.  It's only one way to learn.  My daughter takes gymnastics.  All you do is try to go down as far as you can.  And do this every day.  After about a month, you'll be doing a perfect split. I gaurantee it.
978250
I am a gymnast (hence the name Miss Gymnast) and had the same problem. To become more flexible you just need to stretch a whole lot. Some ways to stretch that will make you more flexible:\n1) Stand up with your feet apart. Slide your feet apart with your hands above you head, and keep on spreading your feet apart. Of course, your bottom will get lower and lower, but don't put your hands down 3 seconds after you can't go any lower. Try to have your hands up for a longer ammount each time you do this stretch.\n2) Practicing splits will help of course, but don't put your hands down. Make sure both knees are facing straight down and on the floor, and that your legs are straight. Point your toes very hard to work your calf muscles. You can also try to "bounce" up and down (this has to be done with your hands above your head) if you can't get down all the way. Bounce up and down a few times, then in the part of the bounce were you are closer to the ground, stay there and hold it really hard. Always work on your "bad leg" first, then the leg that is easier for you to do a split with. Do basic straddle stretches before splits to avoid pulling a muscle, too.\n3) First of all, you MUST stretch basic straddle stretches to avoid pain, or even achieve this drill. First, you sit in a straddle (legs spread far apart while sitting down). Then, put two hands close to the middle of your body on the floor and push your body forward. Your bottom should be in the air now. While doing this, be sure to keep your legs in a straddle. Once your upper body is leaning over your hands, extend/slide your arms straight and forward onto the ground, and bring your legs together. Once you can do it with two hands, try it with one hand, and then no hands! \nI hope this helps. Good luck!
153875
Just because it has "flex" in the name, it doesn't mean that it has anything to do with flexibility. If you use it in a way that you exercize your muscles through their full range of motion, you would be less likely to flexibility. With weights, there are some execizes that you can't do through your full range of motion without the weights throwing you off balance and risking injury.\n\nIn addition to the Bowflex, you would be wise to incorporate  stretching exercizes into your workouts.
81562
You should try strength training instead.  Using weights would help build muscle.
885640
to increase flexibility, their is a special method of stretching. stetch for 2 seconds and repeat that many times. so do 2 second stretches 10-20 times. As you stretch, breath in (into the stretch) and breath out (as you stretch). Do normal stetches for the areas you are trying to make more flecible but this method could make you condsiderably more flexible within 3 days
779242
Running is great cardio and getting in overall good tone.\nYou've probably noticed your defintion is pretty good in the legs and glutes.\nOn being more 'buff', do you mean wish you had better definition in all muscle groups?\nIf so, then you need to go to the gym, do resistance training and increase the protien in your diet.  Get good massages after strenuous sessions and you will not ache so much.
195031
Absolutely!!! What's recommended is that you start off slowly to build up the PC muscle. Usually squeeze and hold for 3-5 seconds and let got for 10 seconds. Start off with doing sets of 10 reps. Once you feel comfy, you can do more, more often. The ideal time is holding a flex for 15-30 seconds. Try and get it to where you can do 3-5 sets of 15 reps. \n\nMy man has noticed a huge change since he started them.