IIRC, this is due to muscle having the most contractile power when the actin and myosin fibres are overlapping, but static stretching will stretch fibres apart so they don't overlap so much. When you spend 1 minute touching your toes and then immediately jump into a deadlift, ofc you'll see a decrease in performance. Nowadays, "mobility" rules the land, and every coach, Instagram celeb, and fitness personality seems like they have just the move to "unlock" what's binding your body before lifting. Coach. How often do you stretch before a workout? Remember these basics while stretching: Pain is not gain! Raise the right arm, extended, until it is parallel to the ground. A minute or two or stretching is better than nothing. Hi all! I don't tend to see much about stretching before and after weight training (running I see a bit more). Stretching is an important recovery tool for the body. Stretching When it comes to stretching, pre-workout stretching will not increase performance; in fact, it decreases your overall strength. "Even doing a few static stretches at the end of a single workout will help with next-day muscle soreness so you won't be moving like a corpse." You contributing to this misleading conclusion is only helping to spread more wrong information. Archived. I've heard this from other sources too. I agree with the yoga though. It is completely inadequate for anyone who does full body training... which is 99% of the people reading this. User account menu. Archived. Static Stretching Before, During, and After Lifting. It's also a good way for lifters who have trouble with those things to improve. Share Tweet. My question is static stretching still bad if you have poor flexibility and a tight lower back? Better to use dynamic stretches or your warmups to get ready. Stretching before lifting? to the limits of your range of motion. squat 2 stands before squats, etc.)? I'll do about 5 reps w/ just the bar to stretch before doing anything with a BB. I know that there is a lot of mixed opinion on static stretching before lifting. Stretching before and after exercise is best. Doug Dupont. Stretching alone before a workout or an event is probably not beneficial and may impair performance for some sports and activities, including weightlifting. usmcmp Posts: 21,347 Member, Premium Member Posts: 21,347 Member, Premium Member. Close. In general, people will say to do dynamic stretching preworkout and static stretching afterwards. Do them circuit style, or do a few sets of each movement. If you go in with the #volume4gainz mindset and try to rep out 50 sets, 6 times per week, you're going to be sore as shit and not be very "effective" at getting stronger or building muscle. I stretch after. These structures reside inside muscle tissue and senses the extent of stretch of that muscle. I just warm up with lighter weight as usual. How does your routine usually go, just stretching on rest times between warmup sets, or do you incorporate it as part of the lift? I have heard that static stretching before lifting is actually bad for you and can get you injured. Or for people to tell /u/WeaponizedSleep to eat more. Yoga is a very good habit/hobby to adopt. To maximize the impact, you should repeat your 10-30 second stretch up to 4 times. Pulsating stretching is done using a controlled speed, much the same way you'd perform a bench press or barbell squat, while ballistic stretching is done for maximal speed to overcome the Golgi tendon organs reflexive contraction response. Definitely the best way to stretch in general. Even doing a few static stretches at the end of a single workout will help with next-day muscle soreness so you won't be moving like a corpse. Warming up before lifting weights improves the flow of oxygen throughout your bloodstream. Stretching before weightlifting will help supply your muscles with oxygen and reduce aches and pains during exercise. Stretching before a workout? If you go in with the common "bro" mindset and do 3x10 bench and curl, you probably aren't going to progress either. It's also beneficial to jog for 5-7 minutes before you begin a dynamic stretching routine. Stretching? That's my only problem with it. This results in an increased range of motion, reduced stability, and a reduced balance, but also a reduced maximum and explosive power. Posted by. Dynamic stretching, according to Kurz, "involves moving parts of your body and gradually increasing reach, speed of movement, or both." I personally stretch *before* and after lifting. It takes 10-15mins to do, but it has saved my lower back. Someone please correct me if I'm wrong on this. High volume, for a large muscle group, is 15-20 sets. I do like five bodyweight squats. For the 2 years I have been lifting I have been doing this to prevent injury and have progressed in weight substantially, but I can't help but wonder if I am limiting myself. If I'm doing snatches that day, I'll do hang snatches with my shoulder dislocation stick. What are your thoughts on Yoga? This will ensure that you’re ready for the activity and that you cool down without getting into trouble. My cooldown is 5-10 minutes of ab work mixed with stretches. Stretching before a workout can inhibit your performance. Everyone looks at me like I'm retarded, but it works well for me. But any other day im fine. You should never do static stretching before working out when your muscles are ‘cold’. Do a search on his submission history. Because heavy stretching CAN be fatiguing, sure, but most people don't do heavy stretching as a warmup. 3%! Strength Training - Inter. Do you stretch after? Stretching for Beginners: 15 of the Best Exercises By Elizabeth Millard CPT, RYT 200 • Aug 7, 2020. To do a dynamic stretching routine, choose 3-4 of the movements below. Why don't we let one of our top Fitness celebrities, Alan Thrall, answer this one: https://www.youtube.com/watch?v=XaWGUcjQdWI, Now I stretch through my warm up sets. Static stretching post lift + foam rolling. However, if you have something overly tight that hurts if you don't stretch it beforehand, then obviously stretch it. However, because lifting weights constricts the muscles, if you’re not careful, your own body can actually hinder your gains. Holding a static stretch for between 10 and 30 seconds before taking a short break is recommended to help increase range of motion. DOuse static stretching to maintain flexibility, but do it after your workout, not before. After foam role, yoga, or static stretch. How do you stretch before lifting? Now... on to a theory I've been meaning to test. Do not confuse dynamic stretching with ballistic stretching! Always do a short warm up before stretching. Fact Checked At Openfit, we take facts seriously. The general warm-up is often the phase where I see most people skip — especially powerlifters. Static stretching before workout. If your muscles do not receive enough oxygen, they experience aches, pains, tension, tightness, and even injury while exercising. how do you maximize the effectiveness of your workouts and keep from being sore all the time? If I have some sore areas I will foam roll after a workout. Here is the proper and ONLY way to warm up (that no one teaches) that will prepare you before your workout. Recently, there have been numerous articles reporting the effects of static stretching on strength. Not sure if it was placebo effect or not, but I felt stronger. High volume is really great. Quadriceps. 8 years ago. How often do you stretch before a workout? I walk for about five minutes then do some goblet squats followed by a set of 20 light squats. April 7, 2015 8:22PM. 22. Just curious if anyone knows stretches I could do before and after lifting. One of my running coaches used to say that your muscles are like a rubber band--they will break if you stretch them after putting them in the freezer (when they're cold), but if you warm them up first, they can stretch a lot more. Simple 5-10 minute routine with the basic gymnastics stretches for the hips, hams, quads, calves. Posted by 4 years ago. This video will show you how to warm up before lifting weights. Close. Then I do a back bend and hold it for several deep breaths. 15. So what are your favorite stretches before which lifts (i.e. I've recently added some shoulder rolls in downward dog after seeing the thing posted about it earlier this week. The real reason is that stretching is a shitty warmup. DeFranco's Agile Eight and band dislocates. Not only does it help prevent injury, but it promotes muscle growth and strength by increasing blood flow to your targeted areas. People who have a yoga background will also have an easier time getting into weightlifting, namely progressing with the 'harder' lifts such as squats, deads, bent over rows - things that require a lot of stability and balance from your hips and back. Various studies have shown that static stretching before weight lifting has a negative impact. Helps with breaking down lactic acid buildup. That "research" is only valid when a lift is done immediately after a stretch. If you are unfamiliar with certain stretches here are some tips to get you started. I know people who can do things well into their 50s and 60s that most people have a very hard time with, just due to the added mobility that it teaches you. DOstretch tight muscles when training a favorite or strong body part. Consult with your health care provider before starting a stretching program if you have had recent surgery, muscle or joint problems. Once upon a time, stretching was king. With the palm up, use your other hand to pull the hand down, but without the … Everybody did it before they trained hard—or even went for a walk—and it was the defining part of a cool-down. I alternate between upper and body and lower when lifting. Cookies help us deliver our Services. This takes 10 min or so. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. The biggest reason to not stretch beforehand is that it's quite simply a SHITTY warmup. I stretch during my warm ups as well. Log In Sign Up. Eliminates Lactic Acid. Aka the routine for limbering up for a squat. I always take time to limber up then do some dynamic stretches before lifting. Ok, time to talk. But when I stretch before I am very careful to incrementally increase weight before I hit my working sets. After workouts walk a mile or row 1600 meters. In general, people will say to do dynamic stretching preworkout and static stretching afterwards. However, if you have something overly tight that hurts if you don't stretch it beforehand, then obviously stretch it. Keep in mind that it's also just as important to stretch between sets when lifting. Before lifting heavy loads, it's a good idea to perform five to 10 minutes of stretching exercises, which not only improve muscle mechanics and lubricate joints and ligaments, but also help prevent injuries. The studies were thorough and detailed the acute weakening effect of static stretching on the muscles. Shoulder dislocation (front to back and back to front) and various forms of body weight squats (narrow stance, wide stance, overhead). Try this strengthening and stretching routine to warm up before you start work in a job that requires lifting or other manual materials handling tasks. Anyway I know stretching is really … Press J to jump to the feed. I don't. Press question mark to learn the rest of the keyboard shortcuts, Charter Member | Rippetoe without the charm. At that point you'll have 20 mins between your first set and your last static stretch. They said that static stretching before your workout can leave you more prone to injury. It's an excellent guide. Before is warmup, mobility exercises, then a CNS exercise. Since stretching relaxes and elongates muscles, it seems to temporarily reduce their ability to produce force; so to maximize your lifting, you should do it after training or at another time entirely. More or less if needed. I do the full program before any kind of skwats. For example I squat with the bar about 10 times and if I still feel I need more I may do pause squats. A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. Same here. Why? I also kind of just make things up on a regular basis. Strength and Conditioning. After a few minutes, performance returns to normal. This is because your mind really needs to make that mind-muscle connection to lift the weight efficiently and with good form. The purpose of the general warm-up is to increase your heart rate. 5 years ago. The research only showed that static stretches decrease performance immediately after the stretching. Check out Joe DeFranco's Limber 11 program. If you’re in a hurry, you should still find time to stretch. I feel much tighter/stronger. Ok, so maybe I don't need to make it a habit. http://www.reddit.com/r/Fitness/comments/jjprs/starting_stretching_a_flexibility_program_for/. When I'm working KBs, I also do halos and pumps. This is why stretching gains are so slow. In additions to suggests here I do some of the stretches recommended by the user troublesome. Openfit / Fitness / Stretching and Recovery. I've never seen real evidence that static stretching makes your WEAKER. Heavy stretching will increase your ROM for a bit, but eventually the muscles will relax back a ways. Here is a rundown of my quick stretching routine. dynamic stretching), reduce the risk of soft-tissue injury when beginning to load the barbell (Fradkin et al., 2006), and improve performance (Barroso et al., 2006). Hmm, this isn't 100% true. You have to find the volume level that you can handle while still being able to make progress. Finally, for stretching after lifting weights it is highly recommended that you do this exercise to stretch the muscles in the arms. Stretching isn't just for your legs -- if you use a computer all day, loosening achy wrists feels great. get a good warm up routine, static stretching is not advised before heavy lifting. I like to do a lot of hamstring/hip stretches prior to squatting because it makes squatting more comfortable for me, but I don't do any stretching at all prior to benching or OHP or anything upper body related. TBH, I just follow Wendler's recommendations in the 5/3/1 manual: Foam roller, hams, hips, and chest/shoulders. I occasionally do rear-leg elevated split squats before deadlifts. Stretching your quads and then going right into a heavy set of squats is asking for an injury. Press question mark to learn the rest of the keyboard shortcuts. New research has shown static stretches before your lifts can actually decrease performance. Now before everyone balks at the endorsement of ballistic stretching, be aware that speed is a major factor in stretching. I was starting to wonder if this effects my power at all and decided not to stretch yesterday before squatting and doing leg and ab work. For instance: 3x60s heavy hamstring stretches, followed by a medium set of RDLs. You should be static stretching, then dynamic stretching, then warm up, then go into your main lifts. It can be a 5 minute run on the treadmill or a brisk walk around the gym, or even jumping jacks. I'll do some windmills with my arms holding a 2.5er if I'm pressing. 0 « 1 2 » Go. I also do one static stretching to stretch the hip flexors. If a muscle is stretched and held as in static stretching the golgi tendon inhibits the opposing (antagonist) muscle in order to prevent stretching … This is important in preventing falls and other injuries as people age. Well...maybe. Stretching before a workout or an event such as a race, in fact, has been shown to reduce performance up to 3%. Also are there any other stretches or classes etc I could to help? 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