Stretches -pre workout

[maltesecorsair]

Another rank beginner question coming up This is about pre-workout stretches or exercises or whatever the technically correct term applied to them is.Before I actually lift the weights, I do a few pushups, lunges,squats(without weights I mean),bends etc.(takes me about 30 mins).I'd like to know whether it's unnecessary to do that? Maybe I should just do them on days I dont lift weights? Perhaps I'd be able to lift more, in a better way, if I just went to directly lifting weights?Please, do advise.
PS. I read the sticky on stretching and does that mean I should cut down on the number of stretches I am doing so's I just do it all in 10-15 mins?

 

[Delusional]

im nowhere near as helpful as many people here. and chances are you know this. but yea, id just stretch the muscles you plan to work out that day. spend anywhere from 10-15 minutes doing it, that seems about good and im sure not much more is necessary. maybe look up online some good stretches for muscles.

 

[nismo80]

the consensus i've seen is dynamic stretching after a 3-5 min. warm-up prior to work outs. static stretching afterwards. static before or during works against the lifting/contraction of the muscle.

 

[buening]

yeah the general consensus is to do dynamic stretching. Me personally? I do about 10 minutes of static stretching before the workout. Dave Tate recently did an article here: TESTOSTERONE NATION - Five Ways to Go Deeper It seems he is a fan of static stretching, and i agree my ROM is much larger after static stretching before doing squats. I've tried everything from dynamic to static to foam rolling and static has worked the best for going deeper in my squats. I'm sure others may flame me, but it works and thats what i'm sticking with for now.

 

[maltesecorsair]

Thank you for the replies, everyone So I do have to do some stretching before workouts.I am gonna read a bit about this static/dynamic stretching- I am not even sure about the difference hehe.Again, ty for the advice everyone

 

[WATTS]

yea as far as stretching goes i would do some sort of dynamic stretching pre workout perhaps after a 3-5 min warmup on bike or something along those lines to get blood flowing....but make sure you do not do static stretching before your workout, thats a good way to injure yourself....after your workout do some static stretching on the muscle you just finished working.

 

[P-funk]

the answer to this question is totally case dependant. you can't speak in absolutes about it and the research is kind of sketchy.

 

[Duncans Donuts]

I prefer to do a general warm-up and then perform a specific warmup for each exercise, to the tune of 6-8 reps focusing on the stretch.

I personally believe pre-workout stretching is a bad idea, except in the case of squats. For squats, I perform calf-raises with an emphasis on the flexed position of the foot which gives me a much better range of motion during the descent of the squat.

 

[CowPimp]

Generally some type of dynamic warmup is a good idea pre-workout. However, I sincerely doubt you require 30 minutes of warming up. 5-15 minutes should be a good range to go with depending on whether or not you are doing soft tissue work, what you will be training, etc.

Also, I do think some static stretching pre-workout is a good idea. You can take advantage of the reduced power output that muscles exhibit and calm down overactive muscles. So, sometimes I do have my clients stretch their overactive/super tight spots before the workout. Most commonly I see the hip flexors, IT band, and calves as being problematic. Sometimes I will have them stretch their posterior shoulder capsule too if it helps prevent the occurrence of impingement in those who have had problems with that in the past.

 

[Delusional]

I personally believe pre-workout stretching is a bad idea, except in the case of squats.

hey dunc, just curious. how come? i never really stretch before work outs and was just considering starting to read up about it.

 

[maltesecorsair]

Thanks for the replies everyone Hmm, I'll reduce my stretches so's it takes about 10-15 mins. And yes, I'll read more about dynamic stretches.
*making notes on Cowpimp's post as there are too many terms there that I dont know of hehe*