View Full Version : The Stretching Thread
i like to get a good stretch before each lifting session, but don't stretch after i finish. Should i be strecthing after i finish lifting? ive been told it can reduce soreness the day after and have also shearrd that it can increase hypertrophy. Anyone know if there's any truth to these claims?
Big Jawn
01-10-07, 6:17 pm
i like to get a good stretch before each lifting session, but don't stretch after i finish. Should i be strecthing after i finish lifting? ive been told it can reduce soreness the day after and have also shearrd that it can increase hypertrophy. Anyone know if there's any truth to these claims?
The claims of increasing hypertrophy have not been studied enough to be conclusive. But its been proven that static stretching (holding 30 secs or more) post workout helps with recovery, which if you think about it should increase hypertrophy because you'll be pushing more weight (since your not sore) for more reps and this should add in gaining strength and size.
I have found static stretching pre workout to not help at all, however I find dynamic stretching, squatting with the bar for 20 reps, etc. to help, just personal preference though.
JUGGERNAUT
01-10-07, 6:22 pm
You did answer your own question and yes there is a ton articles supporting the plus sides. Warm up, stretch, train, and stretch again. Nobody will argue that simple staple. (we got shit to do and run out before the last stretch but if you can do it, do it) The best part is you may prevent an injury that can set you back too long or forever.
Like Juggernaut said, warmup before you stretch. Don't go to the gym and stretch cold... That's asking for a pull or a tear.
That having been said, I'm like Jawn, dynamic stretching/warmups are the shit!
Stretching after your workout will help get rid of the lactic acid that builds up in your muscle
Big Jawn
01-10-07, 7:28 pm
I can't even squat to depth without shaking the hips around for a few good sets, its all personal preference baby!
Punisher
01-11-07, 11:08 am
PWO stretching should be done to maximize growth. Even if you are not doing DC do some research on extreme stretching you may find it interesting
Hercules
01-11-07, 11:41 am
Recent articles and research studies indicate that stretching prior to your workout will not benefit you. In fact, stretching can actually decrease your strength output during your workout. A good warm up is all you need, but it better be DAMN good so you don't injure yourself during the training session. Stretch post workout.
Idlethoughts
01-11-07, 4:04 pm
I agree with hercules, stretching before will reduce your strength for your workout. your best results would have to be stretching after your workout. just warm up on a tread before you work out to get your blood flowing and after when you begin to cool down, get a good 15 min stretch in.
I have a feeling that I may get trashed for this comment...I was introduced to yoga over the summer, I go once a week and usually a day or two after a leg day, and I noticed that the levels of my soreness and recovery time was greatly reduced. In an attempt to keep my man card..I think of my gym as my other office and I'm there to work not play. So going into a yoga class allows me the opportunity to play a little bit and the studio I go to has some nice hotties.
I start out with heavy stretching and as each rep and set go by, I will do less and less until I am done with my routine. I stretch throughout though, and I do see differences between those who do and don't stretch in their muscle quality.
TheNaturalG
01-11-07, 4:40 pm
Personally I don't think stretching is needed before working out. To me you are just pulling apart unwarmed up muscles. I would wait until you finish working out a bodypart or your whole body and take 1 or 2 stretches for each body part worked and do them very hard with a static hold. Before exercises I would prefer you do warmups but not stretching.
My experience,
Adequate warmup and exercises performed with good form (no swinging and full range of motion) do not require pre-workout stretching.
I'm with a lot of other guys, I do light sets for each muscle as my warm up, and do the stretching afterwards.
To you guys that stretch between sets: how do you stretch, and how long?
There is evidence to show that static, prolonged stretching weakens muscles, as it temporarily limits their ability to fully contract. However, some studies show that dynamic stretching actually INCREASES strength. I personally find it is best if I refrain from stretching unless I have a cramp, or a risk of one. I feel more controlled if I keep that pumped, tight feeling.
Furthermore, if you do your exercises with a full range of motion, you should stretch every muscle anyways. If so, is stretching even necessary between each set?
How do you feel about stretching in-between sets?
Pokoritel
01-20-07, 7:52 pm
I stretch in between sets and also flex during my sets. But i never heard of that it will make you weaker if you stretch during workouts.
bharatoza
01-20-07, 7:55 pm
It's important to stretch after your training session. There isn't any real benefit of stretching between sets; if any it's mostly psychological.
I stretch in between sets and also flex during my sets. But i never heard of that it will make you weaker if you stretch during workouts.
Here are some articles referring to the phenomenon of inter-set sretching resulting in weakness:
http://www.bodybuilding.com/fun/mohr99.htm
http://www.mensfitness.com/fitness/strength_training/148
http://www.tennisserver.com/set/set_04_11.html
These are just a quick few, and they all seem to take it as simple fact.
It's important to stretch after your training session. There isn't any real benefit of stretching between sets; if any it's mostly psychological.
What about its ability to flush out lactic acid and other toxins from muscle contractions?
bharatoza
01-20-07, 8:38 pm
What about its ability to flush out lactic acid and other toxins from muscle contractions?
As far as I know, these are done best at the end of the workout. I may be wrong
Hellreaver
01-20-07, 8:38 pm
I've acquired a lot of knowledge about bodybuilding, and one of the things I've read is, of course, Arnold's Encyclopedia to Modern Bodybuilding. One of the things that I took from his book was to stretch AND flex in-between sets. I'm not talking about prolonged stretching. I developed this habit on my own, after reading his book, and have always used it ever since. Here's an example. After doing a set or barbell curls, I will immediately flex my biceps as hard as I can, then stretch them out for about 2-3 seconds, then flex again. Sometimes I continue doing this until I'm ready for my next set. Sometimes I stop if I feel like I'm starting to lose a little pump. You have to really know your own body, and how it feels. Peace out.
stretch stretch stretch it helps the muscle grow and flushes out toxins..too many ppl neglect this very important aspect of bb..plus it prevents injuries associated with muscle tears..
jstone28
01-21-07, 12:05 pm
i have been trying this with my biceps and it seems to be working really well.
right now i work in the 14-16rep range. so it gives me a good pump.
i will do a set of bicep curls for 16 reps and while my bi's are still full of blood i stretch them really hard. almost like an extreme stretch (see DC stretching). its pretty painful but the results are good.
heres some pics for the rest of the muscles
http://server6.theimagehosting.com/image.php?img=extremestretches66.jpg
BrokenShell
01-21-07, 1:10 pm
You don't need to worry about flushing out toxins durring your workout, the contraction of your muscle in the next set will do that. The reason you get sore after a workout is you dont get rid of the toxins after your last set of your last exercise.
There have been a bunch of studies that show stretching either right before exercise or durring exercise reduces performance.
A bit of physiology for those who don't know. Your muscles are made up of Myosin and Actin which overlap each other. The Myosin has "cross-bridges" that connect to the Actin. Durring a muscle contraction the cross-bridges pull on the Actin and the muscle shortens = movement. It's called the Sliding Filament Theory. The problem with stretching between sets is this. When you stretch, you pull the Myosin and Actin appart so to speak, which means not as many cross-bridges can form between the Myosin and Actin. The smaller the amount of cross-bridges there are, the weaker the contraction.
Google "Sliding Filament Theory", there are more detailed descriptions on there. This shows a really good animation of it to, http://www.blackwellpublishing.com/matthews/myosin.html
Stay strong,
Chris
Wolverine
01-21-07, 5:18 pm
you are correct pulling the crossbridges appart does misalign them so that the muscle isn't as strong, however this lasts only momentarily as the muscle quickly rebounds back into its resting position.
BrokenShell
01-21-07, 7:06 pm
I've read it can last as long as 20-30 minutes.
Millhouse
01-21-07, 7:32 pm
Aengus:
Furthermore, if you do your exercises with a full range of motion, you should stretch every muscle anyways. If so, is stretching even necessary between each set?
I agree with Aengus. I feel that when ROM is limited due to mucle tightness or contracture, stretching would be a good activity ( ie calfs and quads are too tight...this will limit squat depth). In contracture you would ideally want to stretch the stronger muscle group and strengthen weaker muscle group (ie stretch the chest and strengthen/shorten the back muscles). However stretching too much will limit the ability of the muscle to contract quickly when called upon by the CNS.
Evaniel
01-30-07, 11:39 pm
So, each month, you see a different article: "you must stretch," or "stretching is bad," or "static stretching is bad," or one of a million things.
So which is it? What do you guys do for stretching? I'm pretty inflexible, and I know I need to work on it.
Let's hear it, fellas.
musclealchemist
01-30-07, 11:42 pm
i mainly stretch the muscles that i will be doing that day. i think that stretching is the most important part of working out. it helps prevent injury, and it helps you lift more weight. even doing light warm up sets are important. i mean stretching cant hurt you, the more blood you have in your muscles, the more you can lift
karmazon
01-30-07, 11:43 pm
i mean stretching cant hurt you, the more blood you have in your muscles, the more you can lift
Actually, static stretching before working out makes you weaker.
i mainly stretch the muscles that i will be doing that day. i think that stretching is the most important part of working out. it helps prevent injury, and it helps you lift more weight. even doing light warm up sets are important. i mean stretching cant hurt you, the more blood you have in your muscles, the more you can lift
Cool answer, several 20-30 second holds-stretches before-during and after training is great for injury prevention....
I'll do some light running or bicycling followed by dynamic stretching prior to the workout, then stretch in between sets and incorporate static stretching after word. You want to limit your static stretching prior to b/c this puts the muscle to sleep. Also never stretch cold, make sure you do some sort of exercise to raise your core body temp. It is definately important to stretch, before hand is debateable though
STREEEEEETTCCHHH! You've gotta stretch. Keeps you from getting injured. Warm up first and then stretch. Or if you want, stretch, warm-up, then stretch again. Its like taking a rubber band and putting it in ice water..........stretch it....and it'll break. Put a rubber band in warm water.....and it'll stretch for days. Stretching your body is the same way.
I always stretch after my workouts. On certain days, especially leg days, i will warm up with dynamic stretches then do static stretches before my workout too. I would be careful doing static stretches before you warmup tho. A warm muscle stretches much easier than a cold muscle.
CanadianJMG
01-31-07, 1:53 am
Stretch brother. Flexibility and injury prevention is so important for us. I'm a hardcore believer in stretching. My training partner doesn't ever stretch and he is so unflexible and gets little injuries all the time it's rediculous. Stretch, stretch, stretch.
I will say this the one day I did not stretch I was I my wife wanted me to watch a movie with her so I cut out stretching which I do for a good 5 minutes get the blood flowing in the area I am working. The one time I did not stretch I pulled a musle in my back so you be the judge stretch or no stretch. I will never miss a stretch session brothers out for a month man I can not do it anymore.
hey guys, my calves are really sore from monday..i stretched them real hard after my lift, but i was wondering if i should still be stretching them when im sore and recovering..let me know what you guys think..
IronHouse
01-31-07, 4:09 pm
Just make sure that the muscle is warm when you stretch it, so walk on treadmill or something and then stretch after.
-peace out-
IronHouse
yeah you should stretch it if its sore. Have u ever done chest day with a sore back or sore legs? It kills to have those muscles all cramped up n sore while trying to do some chest lifts. I always stretch my legs, back,chest, and delts before every workout. It all takes about 5 minutes and it helps your body loosen up and get ready for the workout. You can even hit the treadmill or stair-stepper for a few minutes after or before to warm up properly. hope everything goes well with the stretching.
-SiSu
thanks guys..appreciate it..
i stretch my bis and trys during workouts.. it feels like i get a bigger pump on them.
Hi brothers. I always warm up by running 10 minutes or using bike for 10 minutes now i start stretching becouse i injured my lower back { i can walk and sleep np and train np . only problem is when i bend over all the way down i feel pain } so do i have to stretch before i warm up on treadmill or after?
SomeDayI'llBeXL
03-11-07, 8:50 pm
I have a similar problem with my back. I dont ever do cardio before lifting, but when it comes to sqatting and doing my back workouts, I always stretch for about 10-20min. I make sure I do some light ad work as well, it helps to keep my core tight, but I always do it before my lifts.
Very light warmup say walking at 4mph pace on incline, stationary bike or stepper ect. I do this for 5-10 minutes followed by some dynamic stretching. I save the static stretching for post workout.
Peace
BIG45s
I have a similar problem with my back. I dont ever do cardio before lifting, but when it comes to sqatting and doing my back workouts, I always stretch for about 10-20min. I make sure I do some light ad work as well, it helps to keep my core tight, but I always do it before my lifts.
How about deadlifets man?
I've got a pretty bad lower back too...started in high school...and I've been to the doc a few times when it gets tweaked just right on leg day or after a really long run...hooray for army cardio! Anyhow, the first thing I'm always asked is if I stretch. Most importantly, if I stretch my hams out.
You might want to try getting a good stretch on those before you do any kind of exercising, with your back the way it is. I have to make sure I stretch mine before and after workouts, otherwise I feel like hell the next day.
Lift hard, bro.
Ratch
djlr42789
03-11-07, 9:51 pm
I've heard its better to get warmed up and then stretch.
I heard the Texas Tech Conditioning Coach say this when I was watching a thing on Bobby Knight:
"Think of the muscles as a sponge you have to get your blood flowing, which in the sponges case it'd be water running through it, then once you get it pretty good you can do anything with that sponge once it's wet. As the same thing with muscles."
Hi brothers. I always warm up by running 10 minutes or using bike for 10 minutes now i start stretching becouse i injured my lower back { i can walk and sleep np and train np . only problem is when i bend over all the way down i feel pain } so do i have to stretch before i warm up on treadmill or after?
for a tight-bad back stick to the efx and tread...no bike...when on the tread walk for 5-7 minutes, it is similar to a traction for the back, it will also warm up your core body, than after that, stretch out before, during and after your weight training. don't neglect your core body when training and also pay close attention to your hamstring stretches...most back problems start with tight hams or a weak core body....
TufffGuY
03-11-07, 11:23 pm
i always strech b4 cardio and afterwards and also b4 weight traiing
make sure you stretch after you do some sort or cardio if you need to stretch. like someone else said the muscles are like a sponge, I like to use the rubber band analogy. Your muscles are like a rubber band, they are less pliable if cold, but once warmed up they are more pliable and have more elasticity, just like the rubber band. If you stretch cold you could be doing more harm than good.
Dunk
i always strech b4 cardio and afterwards and also b4 weight traiing
But you never want to stretch a cold muscle. Always do light warmups, then stretch nicely. Then go all out.
Thank you my iron brothers.
SomeDayI'llBeXL
03-12-07, 2:26 pm
How about deadlifets man? Originally posted by Said
I always do a few minutes of rope crunches before my deads. It takes a while but after my abs are done, i usually do about 3 sets of 135, just to make sure everything feels right. Then I'll move up in weight. If im feeling good, I'll work up to 3 or 4 reps. If im not, ill stay around 10 reps
brandona
03-28-07, 11:25 am
I did a search and found lots of threads on the importance of stretching, but no real info on what streches to do..
What streches do you Animals do to keep you bodies nice and flexable? Please post ideas and maybe any links or info for the rest of us...
-B
stretch each muscle individually..easy enough to figure out how to stretch each muscle but here are some links
http://k2.kirtland.cc.mi.us/~balbachl/stretch.htm
http://www.youngwomenshealth.org/fitness/stretch_it.html
brandona
03-28-07, 12:28 pm
stretch each muscle individually..easy enough to figure out how to stretch each muscle but here are some links
http://k2.kirtland.cc.mi.us/~balbachl/stretch.htm
http://www.youngwomenshealth.org/fitness/stretch_it.html
thanks for the input...we all know some basics, but there is always some one who knows more...just trying to tap in to the great and vast info pool we have here....
-B
Ricky P
03-28-07, 12:29 pm
It's pretty bad but I don't really stretch all that much. I know I've played sports collegiately and they emphasized stretching more than anything, and I just never spent much time on it. I know I should, but when I get into the gym on chest day, I usually do about 10 push-ups and a warm-up set. Leg day I'll just stretch the legs real quick for about 3 minutes and do my warm-up set. Haha, it's definitely not a good habit I've got to start stretching out better.
brandona
03-28-07, 12:33 pm
It's pretty bad but I don't really stretch all that much. I know I've played sports collegiately and they emphasized stretching more than anything, and I just never spent much time on it. I know I should, but when I get into the gym on chest day, I usually do about 10 push-ups and a warm-up set. Leg day I'll just stretch the legs real quick for about 3 minutes and do my warm-up set. Haha, it's definitely not a good habit I've got to start stretching out better.
i feel the same way...my legs are as flexable as bricks.....makes squats and deads fun....
-B
Ok..I am now looking in Arnold's BB Encyclopedia about stretching.
I am quoting him:
"If you watch a lion as he wakes from a nap and gets to his feet, you will see he immediately stretches his whole body to its full length, readying every muscle, tendon and ligament for instand and brutal action. The lion knows instinctivelt that stretching primes his strength."
I stretch between sets all the time, especially my back and shoulders because these muscles get tight fast on me. You should also warm up on the bike or walk the treadmill for 10 min prior to stretching, if you choose to stretch before you lift. I say this because stretching your muscles when they are cold is like pulling on a frozen rubberband. I find stretching prior to practicing posing is helpful...and Arnold was very strict about posing between his working sets...a form of strecthing and contracting muscles...keeping them pumped, never fully rested between sets.
Ricky P
03-28-07, 12:40 pm
This is why I love the summer, I usually run to my gym, a way of getting to the gym and getting my cardio out of the way. Also the heat keeps me loose and stretching is really kept to a minimum because of how warm my muscles already are. The winter is no good.
I just started stretching before my workouts but I don't really know of any advanced stretches. I just use the ones they taught me in high school football.
ironshaolin
03-28-07, 1:40 pm
yeah, its always important to warmup before stretching. Theres loads of info on the subject, as well as the different types of stretching, i.e. dynamic, static, or isometric. A basic beginners flexibility program I'd set someone up on would consist of about 10 mins of the basics, fig4, butterfly, straddle, hurdle, hip stretches, standing stretches, back stretches, arm circles, etc.
brandona
03-28-07, 1:44 pm
yeah, its always important to warmup before stretching. Theres loads of info on the subject, as well as the different types of stretching, i.e. dynamic, static, or isometric. A basic beginners flexibility program I'd set someone up on would consist of about 10 mins of the basics, fig4, butterfly, straddle, hurdle, hip stretches, standing stretches, back stretches, arm circles, etc.
Thank you sir, this is the kind of info i am looking for..im sure streching for you is very important...
-B
Pokoritel
03-28-07, 3:35 pm
Well I do a mix of stretching and warming up before every workout this is what it looks like.
Jumping Jacks, Seated V stretches, Jumping Squats, Push ups, Thigh stretch, calve stretch, Swan Arch Torso Stretch, Standing with your feet far apart and do alternate toe touches. I just do basic stretches and hold them for 1-2 minutes, and for things like push ups, squats, etc... I do them for like a nice slow 30 reps. Just do one stretch per muscle.
benmatthews90
03-28-07, 4:54 pm
i have a problem,
i am missing a small bit of my back, its not a problem but it gives me the ability to raise my shoulder blades right up like little wings (aah im a fairy) it also means that i can wrap my elbow right behind my head, i.e. when i try to stretch my tricep, my shoulder blade pops out and makes it look like my lats go about 5-6 inches past my ribs, problem is, i don't get a stretch, which is a bitch between sets when i'm trying to tear some deep muscle fibers by stretching
and ideas?
try hitting up BigAnt...he is a pro and is very knowledgable and experienced in these areas (physical therapy). He has been a huge help to me with my back probs.
TheNaturalG
03-28-07, 7:31 pm
http://server6.theimagehosting.com/image.php?img=extremestretches66.jpg
I do all those stretches very hard for 30-60 seconds after completely finishing up with a body part. I don't stretch before or during workouts because personally I think if you do it before you are just pulling apart non warmed up muscles. And I think if you do it during workouts you are just tiring yourself out. I have an exception to this for abs though since they lock up if I don't stretch imbetween sets.
Other then the link I posted I also have invented a few of my own stretches I use that work well for me.
brandona
03-28-07, 7:38 pm
http://server6.theimagehosting.com/image.php?img=extremestretches66.jpg
I do all those stretches very hard for 30-60 seconds after completely finishing up with a body part. I don't stretch before or during workouts because personally I think if you do it before you are just pulling apart non warmed up muscles. And I think if you do it during workouts you are just tiring yourself out. I have an exception to this for abs though since they lock up if I don't stretch imbetween sets.
Other then the link I posted I also have invented a few of my own stretches I use that work well for me.
sweet bro...have any for the lower back? i have on that is like a push up, but let your waist drop to the ground and lock out your arms, but that has not been working well as of late........
thanks for the link...
-B
TheNaturalG
03-28-07, 8:24 pm
sweet bro...have any for the lower back? i have on that is like a push up, but let your waist drop to the ground and lock out your arms, but that has not been working well as of late........
thanks for the link...
-B
No I have been looking for a good lowerback one though.
Hey guys, i just got a question for those who have experience with this. I'm looking for an effective way to increase flexibility. Basically in as little time as possible. I'm familiar with all the stretching techniques (ballistic, static, PNF). Any thoughts on which is best for my situation?
Thanks
Hey guys, i just got a question for those who have experience with this. I'm looking for an effective way to increase flexibility. Basically in as little time as possible. I'm familiar with all the stretching techniques (ballistic, static, PNF). Any thoughts on which is best for my situation?
Thanks
i wouldn't try to rush getting flexible bro...it takes time...but just basic stretches will work
Hercules
04-20-07, 6:35 am
Dynamic stretching, Pilates, and yoga work well. Avoid the ballistic stretching; you have a fairly high risk of getting hurt. As said above, flexibility takes time. Don't expect to be like a frickin' gymnist after a week.
The big thing with stretching is frequency and consistency. If you are familar with the different types then incorporate them daily. Slowly start to hold the stretch longer and deeper while doing static stretches.
Dunk
I have a problem with my back, neck and shoulder muscles getting and staying really tight. Does anyone know of any good stretches/exercises I can do on my own and either at home or the gym to help loosen them? Any help/suggestions would be great.
Abby
Giant Killer
04-22-07, 11:24 pm
Find a tall, "pole-like" object. Stand normally in front of it and grab at the bottom. Let yourself "fall" backwards, stretching the muscles. Grab a little higher, and let yourself "fall" back again. Repeat this process again & again, you will feel the stretch in a different place every time--lats, shoulders, traps, neck.
Will a door jam work instead of a pole?
Never mind, guess I should read all the words before commenting. Thanks for the advice!!!
Giant Killer
04-22-07, 11:32 pm
Will a door jam work instead of a pole?
Yeah a door jamb will work just fine. Anything where you can change the height of the stretch.
if it's the side of your neck bothering you, you can just take your ear to your shoulder and then use that side's hand to pull the hand off the opposite shoulder.
and sometimes i'll grab a standard bar on a bench and curl my back up like a cat, or in yoga, to stretch out my lats and then i step back to stretch out more of the erectors along the spine.
karmazon
04-23-07, 12:21 am
http://www.trickstutorials.com/index.php?page=content/flx3#dsf_2
krazyassmexican
04-23-07, 9:56 am
What's Up Animals
Happy Monday!!!!!!!!!!!!!! Zzzz!
Hahaha
Aight I Got A Lil Question
I Started Lifting Weights About A Year Ago
And Honestly Since Then I Dont Have An Idea About Stretchin I Read A Bunch Of Stuff Some Say That Aint Good Some Say It Is Pretty Important Before I Start Working With My Heavy Weights I Always Do A Few Reps With Very Light Weight And Then I Hit The Big Oneson Leg Days I Do 5 Minutes On Stationary Bike Before I Start Working Out So Far I Never Had A Problem And I Hope That Day Never Comes But Like I Said I Was Wondering If I Should Start Streching And I Was Wondering If Any Of U Guys Could Help Me With It And I Dunno U Guys Probably Know Of A Website With Examples Of Stretching
Aight?
I Thank U All And I Wish U A Very Nice Day
G-d Bless U All
Hey guys and gals,
I started stretching Saturday after getting off the stationary bike and felt like the Tin man in need of oil. I was considering stretching every day but I am unsure if that might be overdoing it. Should I hit the floor every few days or every day?
karmazon
04-29-07, 2:04 am
Hey guys and gals,
I started stretching Saturday after getting off the stationary bike and felt like the Tin man in need of oil. I was considering stretching every day but I am unsure if that might be overdoing it. Should I hit the floor every few days or every day?
I stretch every morning.
Do you guys think it would be safe for me to do this... since there's all this debate about stretching before and during lifts, I'm just going to skip it. I can't see it making a huge difference in my strength or muscle growth so it'll be fine. However, everything I've ever seen has said to stretch a little bit after your workout for a muscle group. It opens up the muscles, flushes out lactic acid and other toxins, and once flexed again brings in fresh blood and nutrients. I will continue doing this post-workout because it seems beneficial and a ton of people do it. I do, though, flex a bit during my muscle group's workout just like anyone would... is this okay? Hurting or helping my growth? Any tips appreciated.
I would suggest doing something that will raise your core body temp. Slow jogging or something along those lines.
a lot of people tell me stretching is good before a workout and a lot of people tell me its bad because it makes you loose strength. witch dosnt sound right. should i or should i not stretch the muscle before i work it out?
YOUNG_BB
08-14-07, 8:22 pm
can someone help a borther out and show me some light shoulder stretches.
i kno the rear delt arm across chest but is there another one for the shoulder?
spanish.iron
08-30-07, 8:45 am
can someone help a borther out and show me some light shoulder stretches.
i kno the rear delt arm across chest but is there another one for the shoulder?
if you wanna stretch your front delts, clasp your hands behind your back (your now holding your hands at your bum), then, without bending your elbows, raise your hands up as high as you can. That one stretches the shit outta my biceps and chest too. EDIT: it helps if you got somethin behind you that you can rest your arms up so that you can use your bodyweight to bring your body down while your hands stay held up.
YOUNG_BB
08-30-07, 3:09 pm
if you wanna stretch your front delts, clasp your hands behind your back (your now holding your hands at your bum), then, without bending your elbows, raise your hands up as high as you can. That one stretches the shit outta my biceps and chest too. EDIT: it helps if you got somethin behind you that you can rest your arms up so that you can use your bodyweight to bring your body down while your hands stay held up.
thanks i been doing these except i do bend my elbows, im not too flexible and i cant bring them up too high
what do u sugest?
spanish.iron
08-30-07, 6:01 pm
well... keep your elbows straight and try and improve on that. If you take 5 minutes to stretch 3 times a day you'll notice HUGE improvement within a couple weeks. If you think about it, it's not that much time, I just found it hard to remember to take the time.
YOUNG_BB
08-31-07, 3:36 pm
i dont usually stretch after the workout
i doing during and just like a little after. its becuz i train at school and the coach says go change, u aint got time to stretch. go change ur weaty ass and get to ur next class.... i love weight training.
This is a very overlooked part of weight training. Here is a few reasons why I ALWAYS stretch, my training program requires me to do some very intense/extreme stretches ie. for chest I do 1 minute stretch with weights in a fly position, etc. and it has really brought up the fullness of my chest and that outter rounder look.
One of the best times to stretch is right after a strength workout such as weightlifting. Static stretching of fatigued muscles performed immediately following the exercise(s) that caused the fatigue, helps not only to increase flexibility, but also enhances the promotion of muscular development (muscle growth), and will actually help decrease the level of post-exercise soreness. Here's why:
After you have used weights (or other means) to overload and fatigue your muscles, your muscles retain a "pump" and are shortened somewhat. This "shortening" is due mostly to the repetition of intense muscle activity that often only takes the muscle through part of its full range of motion. This "pump" makes the muscle appear bigger. The "pumped" muscle is also full of lactic acid and other by-products from exhaustive exercise. If the muscle is not stretched afterward, it will retain this decreased range of motion (it sort of "forgets" how to make itself as long as it could) and the buildup of lactic acid will cause post-exercise soreness. Static stretching of the "pumped" muscle helps it to become "looser", and to "remember" its full range of movement. It also helps to remove lactic acid and other waste-products from the muscle. While it is true that stretching the "pumped" muscle will make it appear visibly smaller, it does not decrease the muscle's size or inhibit muscle growth. It merely reduces the "tightness" (contraction) of the muscles so that they do not "bulge" as much.
Also, strenuous workouts will often cause damage to the muscle's connective tissue. The tissue heals in 1 to 2 days but it is believed that the tissues heal at a shorter length (decreasing muscular development as well as flexibility). To prevent the tissues from healing at a shorter length, physiologists recommend static stretching after workouts.
POLISHPIPER
01-15-08, 3:23 pm
Yo,
I'm sure there is already a thread on this subject, but just had a couple questions on stretching.
1.) Besides flexability and reducing injury; is there any mass or strength gaining advantages to stretching??
2.) I have read many times not to stretch prior to pumping, but after instead. Do you? How long do you stretch and do you take it as serious as the lifting exercises?
live2lift
01-15-08, 4:10 pm
Yo,
I'm sure there is already a thread on this subject, but just had a couple questions on stretching.
1.) Besides flexability and reducing injury; is there any mass or strength gaining advantages to stretching??
2.) I have read many times not to stretch prior to pumping, but after instead. Do you? How long do you stretch and do you take it as serious as the lifting exercises?
Hey bro to answer your questions...
1) Yes it will help with mass and strength but it will do it indirectly. Stretching will help with recovery and increasing bloodflow to the area...which if you are recovering more than before then theoretically you should be able to push more weight.
2) Stretching before lifting is not recommended because it in itself is a form of exercise. Which will in turn weaken the muscle that you are trying to workout. If you do stretch before lifting make sure that it is a form of dynamic stretching, which basically means that you don't hold the stretch. Save the static stretching for post WO.
I always stretch Post WO...I feel it is crucial to stretch the muscle that you just trained to help it recover. It doesn't take long...maybe a couple of minutes, but it helps. I take it very seriously and usually never miss doing them. Peace.
ralf_snake
01-15-08, 4:34 pm
Is there by any chance a list of stretch moves with pics, that shows after what muscle group to stretch for?
I stretch prior to my workout and usually between sets but should i be strecthing more than that for more flexibility?
I was thinking like every morning when i wake up i just spend like 15 mins just stretching out?
Some thoughts please
I stretch prior to my workout and usually between sets but should i be strecthing more than that for more flexibility?
I was thinking like every morning when i wake up i just spend like 15 mins just stretching out?
Some thoughts please
you dont necessarily need to stretch in between each set, you are better off posing and flexing to keep the muscles hard. stretch Pre and Post workouts.
I believe stretching is a great way to enhance blood flow and keep the tendons and ligaments healthy. I like to stretch at night before I go to bed, since the body repair and grow when we sleep.
krazyassmexican
02-08-08, 10:50 am
you dont necessarily need to stretch in between each set, you are better off posing and flexing to keep the muscles hard. stretch Pre and Post workouts.
great advice, flexing between sets will keep your blood flowing to the muscles
CarrieAnnSimmons
02-08-08, 11:06 am
whenever you decide to stretch, make sure you're WARM. Personally I do light stretching between my sets. But when I am working on my flexibility. I do my heavy stretching after I do cardio when I am good and warm.
SolidTongan
02-08-08, 12:29 pm
If you're gonna stretch in the morning, you have to at least run around a li'l to warm your body up. You never want to stretch a cold muscle. Second, it's been proven that stretching before, and even while you're working out, weakens your muscle. (Can't go as heavy = can't get as big) It's best to stretch AFTER you workout...your muscles are already warmed and they're more pliable. Just do warm up sets before...your muscles get stretched during the lifts anyways.
krazyassmexican
02-08-08, 12:31 pm
If you're gonna stretch in the morning, you have to at least run around a li'l to warm your body up. You never want to stretch a cold muscle. Second, it's been proven that stretching before, and even while you're working out, weakens your muscle. (Can't go as heavy = can't get as big) It's best to stretch AFTER you workout...your muscles are already warmed and they're more pliable. Just do warm up sets before...your muscles get stretched during the lifts anyways.
BIG ANT had been telling us he stretches, before, during and post workout
and he's a big man!
rev8ball
02-08-08, 12:37 pm
I stretch prior to my workout and usually between sets but should i be strecthing more than that for more flexibility?
I was thinking like every morning when i wake up i just spend like 15 mins just stretching out?
Some thoughts please
Absolutely only stretch when the muscles you want to stretch are warmed-up. Think of it this way: put a rubber band in the freezer, and then try to pull it after its frozen.
Either way, if you're training for strength and/or power, do not stretch the muscles you're going to train prior to workout. Tons of research in the last several years has shown that doing this will take away from strength and explosiveness, including with resistance training.
SolidTongan
02-08-08, 2:42 pm
BIG ANT had been telling us he stretches, before, during and post workout
and he's a big man!
I'm just givin' y'all what's up with the latest research...and what's been found in scientific studies. It simply states you'll lose strength if you stretch the workin' muscle before lifting. There's alot of things BB's do that go against what's been researched...doesn't mean it's the right thing for everybody...just what's been proven right for them.
this might sound dumb but i wanna make sure im doing it at the right time and doin it right so i dont hurt my self... but when do i stretch.. b4 or after? do i stretch every muscle? or just the ones trained? and where can i learn some good stretches? any good websites? tips?
Binney08
04-11-08, 10:26 pm
did a search didnt really get anything for this.. have a question about stretching. now ive always heard the stretch before and after for training/ any athletic activity.. but i remember reading somewhere that said stretching before working out can be bad, and that you should just do it after. anyone know anything about this?
I know there are a few different philosophies on stretching. One that I have heard is that static holds are not good but stretching in a fashion where you are almost doing reps is more effective. I have it an article in a magazine somewhere, so i'll try to find it and post it up.
MonTanaMusCle
04-12-08, 1:35 am
did a search didnt really get anything for this.. have a question about stretching. now ive always heard the stretch before and after for training/ any athletic activity.. but i remember reading somewhere that said stretching before working out can be bad, and that you should just do it after. anyone know anything about this?
Just curious where you heard this ???
Adrenaline Junkie
04-12-08, 1:39 am
Stretching helps alot for me before a workout...also a 1/4 mile run is a good way to stretch those muscles before!
But after is when you really wanna stretch!
ive heard something about stretching being bad for you some way or some how way back when lol!
I think its a bunch of BOLOGNA!!!!
Flexibility = G00D!
Of course its bad if your not warmed up and are stretching a cold muscle...
Stretching a muscle before working out has been shown to be "bad" but thats because those under examination were stretching for over a minute at a time, making their muscle weaker. Its good to warm up and stretch a muscle at least a little before lifting.
panzerwagen
04-12-08, 7:23 am
Flexibility = G00D!
I agree totally!
Of course its bad if your not warmed up and are stretching a cold muscle...
I read about "cold" stretching recently. According to what I read, this should be no problem for your joints. I think it sounds kind of odd, but then again - if one's not overdoing it, it might be ok. I was thinking about stretching on off days, when you're stiff and sore - it's a good thing know that it might be ok to do a proper stretch even if you're cold.. as long as you know what you're doing.
Has anyone else heard about this cold stretching?
stretching a cold muscle is not a good thing...if you are that confident about your "cold muscle stretching" then post your sources so we can all read...otherwise stick to good warmups and stretching after the muscle is warm
Stretching elongates the muscle, causing it to relax. This results in a decrease in the stretch reflex during the eccentric phase. Therefore the muscle won't contract as hard. This results in less muscle fibers being used thus you'll lift less weight or fewer reps. Basically you won't be stimulating the muscle as much, aka you're cutting into your strength and size gains. However, there are a few instances where stretching won't cause this, ie a muscle is too tight to maintain proper form through entire ROM
panzerwagen
04-13-08, 5:35 am
stretching a cold muscle is not a good thing...if you are that confident about your "cold muscle stretching" then post your sources so we can all read...otherwise stick to good warmups and stretching after the muscle is warm
Well, I didn't claim any confidence at all in the matter, it was just something I read in a fitness magazine. As I said, I think it sounded a bit odd, but interesting. The stuff I read was published in a Swedish magazine, non internet based, and wouldn't do any good langauge-wise anyway. I'll see if I can find something on cold stretching in any other internet published articles.
Cold stretching isn't anything I do myself. I agree on the warmup part as the best way to go.
Jerseyfury2
04-13-08, 6:14 pm
i only stretch my hammies before my deads...otherwise i just stretch after i finish a muscle group during my workout. I do DC type stretches and POF style training
zanderfever
04-13-08, 6:27 pm
Most of the answers have already been posted, i.e. stretching cold muscles is bad, you lose strength, stretch the muslce after the workout (i dont think anybody mentioned that this helps with recovery, but it does) etc, but there are also specific muscle differences. I've found it to be helpful to stretch the opposing muscle group during the work out for the target muscle. For example, stretching your quads during a hamstring workout.
I've found it to be helpful to stretch the opposing muscle group during the work out for the target muscle. For example, stretching your quads during a hamstring workout.
I'm interested...I don't see why this would help...IDK how stretching your quads during SLDL's is gunna help you at all...If you can provide some more info on this subject please do
zanderfever
04-14-08, 2:51 pm
I'm interested...I don't see why this would help...IDK how stretching your quads during SLDL's is gunna help you at all...If you can provide some more info on this subject please do
This is all coming from personal experience. I have nothing to back it up except for my word. I just find that my leg movements are more fluid and less strained when I stretch my quads between hamstring sets. For a little more info, i will work quads, finish them, stretch, 1 hamstring exercise, quad stretches, ham, quad stretch, etc. No stretching beforehand. Just some light leg extensions and then pyramid up to whatever my first working set is on squats ore leg presses.
I'm interested...I don't see why this would help...IDK how stretching your quads during SLDL's is gunna help you at all...If you can provide some more info on this subject please do
Every muscle in the body has an antithesis muscle group. The job of the antithesis is to ensure that its paired muscle group doesn't over stretch or over power the joint and hurt it.
This style of stretching will help because it'll relax the quad. This means that the hamstring will be able stretch easier and contract easier do to the fact the quad won't be fighting to maintain equilibrium as hard. The risk of injury is low with this as it won't be an offset large enough to compromise the ability of the connective tissue to do their job. However, if one does over stretch, then the connective tissue will be compromised.
There has been no evidence that I am aware of that support whether or not this will result in increased hypertrophy, strength, or neurological expression.
zanderfever
04-14-08, 9:36 pm
There has been no evidence that I am aware of that support whether or not this will result in increased hypertrophy, strength, or neurological expression.
One could say that by injuries not being there and not having to go through recovery, theres more muslce.
...cheesy. but true
yea I've never heard of anyone ever benefiting from this type of stretching...which is why I asked the question...based solely off curiosity...I jus warm up on the bike before legs, make sure I have enough warm up sets before I start heavy...then I stretch after I work each muscle group...I train DC so I follow a certain method of fascia stretching...but hey to each his own...whatever tickles your pickle my friend