Stretching

[racoon02]

Ok, I was shaving erlier and I noticed that I am extremely stiff now than when I used to play football. As my muscles get bigger from BB'ing I get more stiff. Is it good to stretch alot or should I just let my muscles recover naturally. I am noticing this with my legs also.

I guess what im asking, will stretching hinder my bulking? Thats ok if so, I dont mind being non-flexible if my muscles keep getting bigger.

 

[gr81]

you will build a substantially larger amount of muscle in the long run if you stretch. you definately want to stretch your muscles

 

[racoon02]

Thanks

 

[Arnold]

yes, stretching is good.

 

[ClayEdgin]

Yoga. It's not just for leotard-wearing fruitcakes anymore. Take yoga. Seriously.

 

[eskimo515]

All the hardcore BB's take yoga at my gym. It may have something to do with the fact that all of the cute girls take it.

 

[Arnold]

although I do not believe in "hard" stretching to the point where you get sore, which you often do in Yoga.

 

[racoon02]

Yea yea, Ive watched SNL.. we all know everyone takes yoga so they can eventually suck their own D*ck

 

[gopro]

Stretch the muscles you train after the workout is over. Not before or during. Wait until you are done. Stretching at this time can enhance, not hinder, growth!

 

[jasonbrunt]

GP...curious, I have always heard it is good to stretch before working out. Don't get me wrong, I will probably take your advice, but why not before aswell?

 

[Malachor]

i'm curious to hear why not before or during. i always do.

 

[gr81]

There is no way I could train the legs without stretching them prior. I probably have 2 or 3 different 15 min stretching sessions on leg day before I train them, just to get them loose and ready, and so as not to pull anything. GP, your saying you should train them cold? why is that?

 

[gopro]

To the above 3 posts...

No, I don't think that a muscle should be trained cold. There should be a warmup to get the body temp up...bike, treadmill, etc...plus warmup sets for the muscle being trained and those that surround it. However, stretching the target muscle before training it, and even during the session has been shown to DECREASE its strength/power output!

"Warmup" before, but stretch after.

 

[eskimo515]

Originally posted by Prince
although I do not believe in "hard" stretching to the point where you get sore, which you often do in Yoga.

That sounds like some horrible yoga classes you've been to, Prince. I have not had that experience and I used to take yoga seriously twice a week. If my muscles were already sore (especially my shoulders), taking a yoga class would usually loosen them up.

 

[sawheet]

Originally posted by gopro
To the above 3 posts...

No, I don't think that a muscle should be trained cold. There should be a warmup to get the body temp up...bike, treadmill, etc...plus warmup sets for the muscle being trained and those that surround it. However, stretching the target muscle before training it, and even during the session has been shown to DECREASE its strength/power output!

"Warmup" before, but stretch after.

Yes warm up slightly then stretch Inbetween movements. Never stretch cold, the Golgi tendon needs time to release. I personally never stretch legs until I am well into workout. gopro

 

[Arnold]

Originally posted by eskimo515
That sounds like some horrible yoga classes you've been to, Prince. I have not had that experience and I used to take yoga seriously twice a week. If my muscles were already sore (especially my shoulders), taking a yoga class would usually loosen them up.

actually, I have never taken a Yoga class, that is just what I have heard from people.

 

[gr81]

hey go pro, I am having a hard time believeing what you are saying about not stretching before training. I have read a study stating that stretching actually releases like %10 more GH in your body than would be released without stretching, plus not stretching a muscle increases the likeliness of injury.

 

[P-funk]

gr81, what gopro says is true. A streched muscle is strongest at a 110% range of flexibility. This means that if the muscle doesn't reach that 110% it is not being streched efficiently enough to cause the muscle spindle to transmit information to the spinal cord to sitmulate the golgi tendon organ and cause autogenic inhibition which will relax the muscle and let it strech a bit more. If the muscle is cold, as it is pre-workout, then it can't be streched to its maximum potential and you are wasting your time. . After your workout the muscle is warmed up and can be taken back to that 110% range that is needed to increase surface area of the muscle which will help to build more muscle size. Pre workout ballistic streching is best becuase you are not holding a strech, you are moving through a range of motion and helping to warm the muscle up and get blood into it. The only time I would say static streching pre workout can be helpful is if you need to strech a really stiff muscle which may inhibit range of motion of a particular exercise. For example, streching out your soleus, if it is really tight, so that you can get a full range of motion during squats.

can you post your study please?

 

[gopro]

Originally posted by gr81
hey go pro, I am having a hard time believeing what you are saying about not stretching before training. I have read a study stating that stretching actually releases like %10 more GH in your body than would be released without stretching, plus not stretching a muscle increases the likeliness of injury.

There are so many studies out there that claim you can release more GH by doing this and more Test by doing that...its almost as if soon there will be study saying that when you sneeze you release more IGF-1.

Anyway, what P-funk says above is true, but also remember that stretching a cold muscle can cause injury on one hand, and on the other it will reduce that muscles strength during a workout. I wouldn't want that, would you?

I believe stretching is very valuable and can cause more muscle growth through various mechanisms. I think that exercises that have a strong stretch component are very important for building mass, and that a hard stretching session AFTER training has tons of benefits as well.

 

[firestorm]

Originally posted by gopro
remember that stretching a cold muscle can cause injury on one hand,

Sorry to disagree with you here GP but having an extensive martial arts background that spands over 32 years (started at age 8) this is incorrect. Stretching a cold muscle will not cause injury IF DONE PROPERLY (just the opposite) The only time an injury would occur is if the the individual is bouncing or over stretching too quickly. Like any excercise, you perform warmup stretches prior to performing full stretches.

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and on the other it will reduce that muscles strength during a workout. I wouldn't want that, would you?

On this matter I AGREE totally!!!! Stretching itself is a workout in itself.

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I believe stretching is very valuable and can cause more muscle growth through various mechanisms. I think that exercises that have a strong stretch component are very important for building mass, and that a hard stretching session AFTER training has tons of benefits as well.

I totally AGREE once again for all the reasons you (GP) and P-FUNK.

 

[gopro]

Thanks Fire...





(your check is in the mail...shhhh)

 

[firestorm]

hahahaha GP!!! You are a wealth of knowledge my friend. It's kinda freeky!!! I hope people here appreciate all your input. I sure do!!!!

 

[gopro]

Originally posted by firestorm
hahahaha GP!!! You are a wealth of knowledge my friend. It's kinda freeky!!! I hope people here appreciate all your input. I sure do!!!!

Fire, it is people like you that make me WANT to help.

 

[firestorm]

Why thank you GP. With that said don't be surprised if I show up at your door with my gym bag one day. hahahahaha

 

[gopro]

Originally posted by firestorm
Why thank you GP. With that said don't be surprised if I show up at your door with my gym bag one day. hahahahaha

 

[The Berg Master]

Is it also important to stretch for the joints and ligaments etc.?

 

[gopro]

Originally posted by The Berg Master
Is it also important to stretch for the joints and ligaments etc.?

Yes, but do it after training, not before.

 

[DIVINITUS]

I'm not doubting it, but my only problem with p-Funk's statement above about being more flexible after you lift (because you warm up the muscle) is...well...I (personally) am not at all more flexible. In fact, I am much stiffer and less flexible AFTER lifting do to the "pump" I get. Sometimes, depending on the muscles I've worked that particular day, there are certain places on my body (like right hand over left shoulder trying to touch left shoulder blade) that I simply cannot reach after working out.

 

[gopro]

Originally posted by DIVINITUS
I'm not doubting it, but my only problem with p-Funk's statement above about being more flexible after you lift (because you warm up the muscle) is...well...I (personally) am not at all more flexible. In fact, I am much stiffer and less flexible AFTER lifting do to the "pump" I get. Sometimes, depending on the muscles I've worked that particular day, there are certain places on my body (like right hand over left shoulder trying to touch left shoulder blade) that I simply cannot reach after working out.

I know what you are saying, but that lack of flexibilty is only b/c your muscles are pumped and therefore "getting in the way" of eachother. The joints, tendons, ligaments, and muscles THEMSELVES are more flexible when warm.

Regardless, if we are talking about muscle hypertrophy, which is the specific interest of most on this board, then stretching after a workout is far more productive.

 

[DIVINITUS]

Thanks, GP. On the other hand, when it comes to joints, tendons, etc. I do feel more limber. I usually shoot hoops for about 15-20 minutes after I lift and after that I feel much looser (sp?).