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During a weight-training session, what do you do in between your sets? If you're like most people, you relax, talk to your friends, or maybe even check out a member of the opposite sex. 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.

One of the best ways to make productive use of your rest intervals is to utilize a technique called selective muscular stretching. Although many people regard stretching only as a means to increase flexibility, it can provide a multitude of muscular benefits when incorporated into your routine. In fact, stretching a "pumped" muscle can actually enhance the quality of your workouts by aiding in recuperation.

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 an 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. This is in opposition to ballistic stretching, where jerky, bouncing movements 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.

Chest Stretch
From a standing position, grasp any stationary object such as a pole or exercise machine with your right hand. Your arm should be straight and roughly parallel with the ground. Slowly turn your body away from the object, allowing your arm to go as far behind your body as comfortably possible. Hold this position for the desired amount of time and repeat this process on the left.

Shoulder Stretch
From a standing position, grasp your right wrist with your left hand. Without turning your body, slowly pull your right arm across your torso as far as comfortably possibly. Hold this position for the desired amount of time and repeat the process on the left.

Lat Stretch
From a standing position, grasp any stationary object such as a pole or exercise machine with both hands. Bend your knees and sit back so that arms are fully extended and supporting your weight. Shift your weight to the right in order to isolate the right portion of your lat. Hold this position for the desired amount of time and then shift your weight to the left.

Triceps Stretch
From a standing position, raise your right arm over your head. Bend your elbow so that your right hand is behind your head. With your left hand, grasp your right wrist and pull it back as far as comfortably possible, allowing your elbow to point toward the ceiling. Hold this position for the desired amount of time and repeat this process on the left.

Biceps Stretch
From a standing position, extend your right arm forward with your palm facing up. Place your left palm underneath your right elbow. Slowly straighten your right arm as much as comfortably possible, pressing your elbow down into your left hand. Hold this position for the desired amount of time and repeat this process on the left.

Quadriceps Stretch
From a standing position, grasp a stationary object such as a pole or exercise machine with your left hand. Bend your right knee and bring your right foot toward your butt. Grasp your right ankle with your right hand and slowly pull your foot upward as high as comfortably possible. Repeat this process on the left.

Hamstrings Stretch
From a standing position, straighten your legs and slowly bend forward at the waist. Allow your hands to travel downward along the line of your body as far as comfortably possible. At the point where you feel an intense stretch in your hamstrings, grab onto your legs and hold this position for the desired amount of time.

Calf Stretch
Stand on a raised block of wood and grasp a stationary object for balance. Take your left foot off of the block so that you are standing on your right leg. Slowly allow your right heel to travel downward as far as comfortably possible. Hold this position for the desired amount of time and repeat the process on the left. NOTE: Since there is only one major artery that feeds each of the calf muscles (the gastrocnemius is fed by the sural artery and the soleus is fed by the posterior tibial artery), blood flow tends to be reduced to this area during training. This causes lactic acid to accrue fairly rapidly and substantially increases the potential for muscular cramping. Hence, selective stretching is especially important in the calves.

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