Stretching

[brian lee]

I used to read that one should warm up and stretch thoroughly before training.
Now I'm ready that one should not stretch if preparing to train heavy.

Pre-lift stretching good or bad?

Please advise thank you

 

[PreMier]

i do a dynamic stretch/warmup routine. im assuming youre referring to static stretching? yea.. id avoid it from what ive read

 

[Gazhole]

I do the same as PreMier. 10 Minutes dynamic stretching before workout mainly to warmup and mobilize the joints and connective tissue. This should still be combined with warmup sets for your exercises to properly prepare the actual muscles a bit more, too.

After workout ill do 10 minutes foam rolling on back, legs, glutes, and IT band, then 10 minutes full body static stretching.

 

[LiftinBear]

I do the same as PreMier. 10 Minutes dynamic stretching before workout mainly to warmup and mobilize the joints and connective tissue. This should still be combined with warmup sets for your exercises to properly prepare the actual muscles a bit more, too.

After workout ill do 10 minutes foam rolling on back, legs, glutes, and IT band, then 10 minutes full body static stretching.

Ditto here.
I find I have better form on the heavier lifts if I warm up/stretch properly. Plus less risk of injury.
Post w/o cool down and stretch is something I never mind spending time on either!

 

[shortstop]

always stretch

 

[DiGiTaL]

Premier, Gaz, what kind of dynamic stretching routine do you guys follow? Looking into bettering mine.

 

[vortrit]

Stretching is great. I even do it on days I'm not working out.

 

[Gissurjon]

Dynamic streatches.

static streatching prior to exercise has not been proven to prevent injury and whats worse is that it has been proven to lower eccentric strength to up to 10%, peak force by 5% and the rate of force production by 8% for the hour following the streatching.

this comes from a study on 1600 recruits done by an Australian army physiotherapist

 

[Gena Marie]

I certainly need to be better at this.

 

[LAM]

I used to read that one should warm up and stretch thoroughly before training.
Now I'm ready that one should not stretch if preparing to train heavy.

Pre-lift stretching good or bad?

Please advise thank you

stretching pre-exercise or before an athletic event does not prevent injury, there is tons of medial study that support this. stretching before exercise or activity is 1970's science. stretch after exercise or activity when the muscles, tendons and ligaments are warm an pliable.

 

[Marat]

Premier, Gaz, what kind of dynamic stretching routine do you guys follow? Looking into bettering mine.

I'll add that I'm a fan of DeFranco's Agile Eight. Scroll down about half way.

 

[Gissurjon]

dynamic streatches.

Static streatching prior to exercise has not been proven to prevent injury and whats worse is that it has been proven to lower eccentric strength to up to 10%, peak force by 5% and the rate of force production by 8% for the hour following the streatching.

This comes from a study on 1600 recruits done by an australian army physiotherapist

^ ^ ^

stretching pre-exercise or before an athletic event does not prevent injury, there is tons of medial study that support this. Stretching before exercise or activity is 1970's science. Stretch after exercise or activity when the muscles, tendons and ligaments are warm an pliable.

 

[gopro]

I used to read that one should warm up and stretch thoroughly before training.
Now I'm ready that one should not stretch if preparing to train heavy.

Pre-lift stretching good or bad?

Please advise thank you

Pre-lifting do not stretch but rather warm up with easy cardio and light calisthenics.

For added growth stretch each much hard and deep as soon as you are done training it!

 

[brian lee]

Great advice everyone thank you.

 

[gopro]

Great advice everyone thank you.

You are welcome...and thank YOU for the reps!

 

[Built]

I wrote this a few years ago when I needed a good dynamic warmup:
Got Built? » High Intensity Interval Foreplay

Personally, I'm not a fan of warming up for weights with cardio; it doesn't really prepare the body for the type of demand about to be placed upon it.

 

[Gazhole]

Premier, Gaz, what kind of dynamic stretching routine do you guys follow? Looking into bettering mine.

Should be tailored to where you need to improve mobility/flexibility mainly. For example, i mainly get tight in the whole hip area, also my traps/rhomboids.

Currently i run through this, 15 reps each:

Seated Lower Back Stretch (Twist)
Hip Thrusts
Shoulder Dislocations/Mobility
Kneeling Lunges (Hip Stretch)
Shoulder Circles
Seated Goodmornings (Unweighted)
Butt Kickers
High Knees
YTAs (Y, T, A = 1 Rep)

Seems to work pretty well, and i always feel warmed up and limber. If you run through at a pace it also gets the heartrate up a little.