Thread: Stretching?

depends on what kind of stretching you're doing. static stretching beforehand or in between sets can impair your strength throughout your training. if you want to stretch before lifting, stick with the antagonist muscle group(s).

Originally Posted by The13ig13adWolf

static stretching beforehand or in between sets can impair your strength throughout your training.

I have heard this, but honestly have never seen it in my own lifting. It's my understanding that the strength loss is very small, maybe unnoticable. If you are going to stretch before lifting, make sure you warm up your muscles first.

On the other hand, stretching AFTER a workout is great. I always do it. I notice I'm less sore the next day when I stretch afterwards. Being flexible is nice too.

Originally Posted by squanto

I have heard this, but honestly have never seen it in my own lifting. It's my understanding that the strength loss is very small, maybe unnoticable. If you are going to stretch before lifting, make sure you warm up your muscles first.

On the other hand, stretching AFTER a workout is great. I always do it. I notice I'm less sore the next day when I stretch afterwards. Being flexible is nice too.

The strength decrease is defenitly there because when you staticly stretch, you relax the muscle spindles which inhibits the stretch reflex as they are not being called on to fire properly.

so is stretching your legs between sets ok if doing an upper body workout?

Originally Posted by pengers84

so is stretching your legs between sets ok if doing an upper body workout?

Sure, but what would be the point? You can stretch them at home anytime, doesn't have to be at the gym..

Originally Posted by MWpro

Sure, but what would be the point? You can stretch them at home anytime, doesn't have to be at the gym..

well you got to stretch sometime and i just sit on my ass between sets!

stretching helps with size,,,in my bicpes and tricpeps

so how do you perform

"stretches with the antagonist muscle groups?"

Originally Posted by P-funk

The strength decrease is defenitly there because when you staticly stretch, you relax the muscle spindles which inhibits the stretch reflex as they are not being called on to fire properly.

I was just going to type this, until I read your post. Good stuff P-F.

I am a STRONG believer in HARD stretching of a muscle group that you JUST TRAINED, however. There is evidence that this can induce satellite cell proliferation...and that means GROWTH.

Also, stretching the anatagonistc muscle group to the one you are training, i.e. stretching hams in between sets of quads, can cause a strength INCREASE in the muscle you are working.

I would say the main benefit of stretching is to prevent injury. As well, it will often let you use your muscles to their fullest potential as you can elicit a stronger contraction when stretching the muscle beyond resting length.

I'm a big proponent of a dynamic flexibility warm-up. I've been doing them for some time now and I really like it. It is far more specific to what you are doing than a general cardio warm-up, although a general warm-up doesn't hurt if you keep it reasonable. One advantage of the a dynamic warm-up is that if you include some ballistic movements into the routine it can potentiate the nervous system, which is always a good thing. As well, it allows for better lubrication of your joints, whereas static stretching does not. Of course, I love to implement some static stretching after my workouts.

Self Myo-Facia Release (SMF) can also be beneficial pre-workout (and post workout or on off days) because it helps to break apart nots in the Facia and restore proper functioning (length tension relationship) of the muscle and lead to better motor patterns.

Originally Posted by P-funk

Self Myo-Facia Release (SMF) can also be beneficial pre-workout (and post workout or on off days) because it helps to break apart nots in the Facia and restore proper functioning (length tension relationship) of the muscle and lead to better motor patterns.

I have still not tried that. I need to give it a shot with the foam rollers we have. How long do you usually roll along a single muscle group? I guess it depends, but some type of range or average would be helpful.

Originally Posted by CowPimp

I have still not tried that. I need to give it a shot with the foam rollers we have. How long do you usually roll along a single muscle group? I guess it depends, but some type of range or average would be helpful.

Always roll really slowly and when you find a knot just hold it there for 10-15sec (some say longer) and then try and roll it out. It depends where you are tight but like for me, I am really tight in my ITB so I will spend a few minutes on both my right and left ITB's. I am less tight in my calves so I don't have to spend that long on them. The lats and the ITB take the longes for me.

Originally Posted by CowPimp

I would say the main benefit of stretching is to prevent injury.

I thought that, by stretching pre-workout, you triggered the myotatic reflex which takes some of the elasticity out of the tendons, thereby increasing the possiblity of injury.

Originally Posted by DOMS

I thought that, by stretching pre-workout, you triggered the myotatic reflex which takes some of the elasticity out of the tendons, thereby increasing the possiblity of injury.

Although I've never read that, I'm not talking about stretching before a workout. I'm saying that increasing mobility and flexibility is preventitive, but I agree you shouldn't stretch before a workout. However, stretching after a workout is nothing but beneficial.

Originally Posted by P-funk

The strength decrease is defenitly there because when you staticly stretch, you relax the muscle spindles which inhibits the stretch reflex as they are not being called on to fire properly.

P-funk, what method of warm up do you use pre-workout? I’m not sure about keeping the muscle spindles taunt before training (still learning about that stuff). I’ve always included very light dynamic stretching as part of my general warm up and never really noticed any reduction in strength; but I have noticed a feeling of slight fatigue after I am done. Once I actually start training and the blood really starts flowing, that feeling subsides.

Originally Posted by gopro

I was just going to type this, until I read your post. Good stuff P-F.

I am a STRONG believer in HARD stretching of a muscle group that you JUST TRAINED, however. There is evidence that this can induce satellite cell proliferation...and that means GROWTH.

Also, stretching the anatagonistc muscle group to the one you are training, i.e. stretching hams in between sets of quads, can cause a strength INCREASE in the muscle you are working.

For P-funk and gopro: (Since the two of you are veteran trainers): What type of warm up do you implement for your clients. Is there one specific kind or is it based on the individual (needs/goals)? For example, athlete vs a regular client?

Originally Posted by DOMS

I thought that, by stretching pre-workout, you triggered the myotatic reflex which takes some of the elasticity out of the tendons, thereby increasing the possiblity of injury.

Not sure about that one myself; it’s definitely something I need to check out.

Originally Posted by CowPimp

Although I've never read that, I'm not talking about stretching before a workout. I'm saying that increasing mobility and flexibility is preventitive, but I agree you shouldn't stretch before a workout. However, stretching after a workout is nothing but beneficial.

CowPimp, I noticed that I would tend cramp up (muscle tightness) during my initial sets of training for any given muscle/group if I didn’t statically stretch beforehand (experimentation). Increased flexibility - via static stretching - helps to prime my muscles for assault. I’ve read your comments about the dynamic flexibility warm up and I’m going to look into that. Are there any recommendations or suggestions as to how to implement such a measure to ensure proper blood flow to the muscles and lubrication of the joints? What's your approach?


Thanks a lot for your help fellas…

Originally Posted by furion joe

CowPimp, I noticed that I would tend cramp up (muscle tightness) during my initial sets of training for any given muscle/group if I didn’t statically stretch beforehand (experimentation). Increased flexibility - via static stretching - helps to prime my muscles for assault. I’ve read your comments about the dynamic flexibility warm up and I’m going to look into that. Are there any recommendations or suggestions as to how to implement such a measure to ensure proper blood flow to the muscles and lubrication of the joints? What's your approach?

I usually pick several movements that just involve various articulations of the major joints. Here's an example of a dynamic flexibility warm-up that I would perform before squat/deadlift day:

Overhead Lunges x 10
Lunges with Trunk Twist x 5 Per Side
High Knees
Butt Kickers
Wood Choppers x 10
Wood Choppers with Trunk Twist x 5 Per Side
Good Mornings x 10
Shoulder Circles Thumbs Up Forward and Back
Shoulder Circles Thumbs Down Forward and Back

Something like that. As you can see, I emphasize lower body movements, do a couple of rotational core movements, and still throw in a couple of movements for my shoulders for good measure.

Originally Posted by furion joe

P-funk, what method of warm up do you use pre-workout? I’m not sure about keeping the muscle spindles taunt before training (still learning about that stuff). I’ve always included very light dynamic stretching as part of my general warm up and never really noticed any reduction in strength; but I have noticed a feeling of slight fatigue after I am done. Once I actually start training and the blood really starts flowing, that feeling subsides.




For P-funk and gopro: (Since the two of you are veteran trainers): What type of warm up do you implement for your clients. Is there one specific kind or is it based on the individual (needs/goals)? For example, athlete vs a regular client?





Not sure about that one myself; it’s definitely something I need to check out.




CowPimp, I noticed that I would tend cramp up (muscle tightness) during my initial sets of training for any given muscle/group if I didn’t statically stretch beforehand (experimentation). Increased flexibility - via static stretching - helps to prime my muscles for assault. I’ve read your comments about the dynamic flexibility warm up and I’m going to look into that. Are there any recommendations or suggestions as to how to implement such a measure to ensure proper blood flow to the muscles and lubrication of the joints? What's your approach?


Thanks a lot for your help fellas…

I do dynamic warm ups. My clients do the same since what is good for me is also good for them.

I choose the exercises of our warm up on things that they (or I; if it is me training myself) need to work on. For example...Some people may have balance issues so I will choose something that is more movement based for their warm up. it might look like this:

lying glute bridges
single leg RDL with one arm DB curl and press (DB in opposite had of working leg)
lunge w/trunk rotation
single leg balance w/opposite leg reach (front, lateral, back)
med ball over head pass

If it is myself I choose to do more agressive things and finish my warm up with plyos to prepare my hips. So my warm up might be:

inch worms
single leg glute bridge on stability ball
scorpions
BW lunges

jump squats
transverse plane hops (alternating between legs)
standing long jump


I have another girl that is a runner who trains 3x's a week. 2 of the workouts are weight training and the third is all speed and agility work. She warms up a little different. Hers might start with dynaic stuff (working nice and easy. then progress to sprint mechanics and then to slow, mod and full speed accleration/deceleration drills and then we finish with plyos and med ball work.). Her warm up might go:


walking knee hugs
straight leg marches
skipping
lateral skipping
backwards running
high knees
butt kicks
inch worms
alligator walks

etc.....


the client and the type of working they are doing will dictate what the warm up looks like.

All i do is 10min on the ellipitical @50rpm/level2 as a warmup But after reading this thread, methinks me needs to reconsider that strategy.

That's a poor strategy. Studies have shown (by 'studies', I mean I doodled on some paper when I was drunk) a general warm-up has little, if any, affect on the muscles. You need to specifically warm up the muscles that will be used.

I like to do very light weight, high repetitions, sets for warmup.

Originally Posted by DOMS

That's a poor strategy. Studies have shown (by 'studies', I mean I doodled on some paper when I was drunk) a general warm-up has little, if any, affect on the muscles. You need to specifically warm up the muscles that will be used.

I like to do very light weight, high repetitions, sets for warmup.

I don't mind if people do a general warm up but I don't care if they don't. usualyl the dynamic warm up will get their heart rate up since I usually do it in a circuit fashion and get their joints prepared for movement.

After that we always take warm up sets with the exercise we are starting with as well. That is important too.

Originally Posted by P-funk

I don't mind if people do a general warm up but I don't care if they don't. usualyl the dynamic warm up will get their heart rate up since I usually do it in a circuit fashion and get their joints prepared for movement.

After that we always take warm up sets with the exercise we are starting with as well. That is important too.

The problem is that for many people the general warm-up is the only warm-up.

Originally Posted by DOMS

The problem is that for many people the general warm-up is the only warm-up.

yea, I know. I used to try to do a general warm up......It never felt like I was really warmed up though so I stopped doing it. the only general warm up that has ever worked was jumping rope a little bit to loosen up before olympic lifting. But I guess that would be more of a dynamic warm up.

now, can this be applied towards say cardio?

i played football in HS, and we always stretched for maybe 10 mins before practice began..... and we took it seriously (thought it would help prevent injuries to a great extent)
should this be applied towards sports as well? cause they stretch of course before practices and games and such...

Originally Posted by P-funk

I choose the exercises of our warm up on things that they (or I; if it is me training myself) need to work on.

What would you suggest for someone doing a full body wo?

Hlanderr- yes, absolutly! Chances are your coaches don't know the disadvantages of streching before your workout and the benefits of warming up with movement. You should inform them.

Bulkmeup- I suggest any of the type of warmup drills that I laid out on the previous page.

Originally Posted by P-funk

yea, I know. I used to try to do a general warm up......It never felt like I was really warmed up though so I stopped doing it. the only general warm up that has ever worked was jumping rope a little bit to loosen up before olympic lifting. But I guess that would be more of a dynamic warm up.

There's an article over at T-Nation that said that general warm-ups aren't just good enough, but are a waste of valuable gym time (especially as a trainer).

Originally Posted by DOMS

There's an article over at T-Nation that said that general warm-ups aren't just good enough, but are a waste of valuable gym time (especially as a trainer).

I am not disagreeing. I don't do general warm ups and don't tell my clients to do them either.

can you post the article though?