stretching pre or post workout?

[alixdizzle]

I never ever really stretch, unless im doing back or leggs, but even then I dont stretch enough.

Does stretching help while building mass? or is it simply there just to avoid injuries..

and when is the best time to do it?

[Sim882]

Originally Posted by alixdizzle

I never ever really stretch, unless im doing back or leggs, but even then I dont stretch enough.

Does stretching help while building mass? or is it simply there just to avoid injuries..

and when is the best time to do it?

pre-workout: dynamic stretching

post-workout: static stretching.

Static stretching will decrease performance if its done pre-workout.

Does it boost mass? Google extreme fascia streching. It is associated with the DC (dogcrapp) training method and touted benefits include increased hypertrophy, hyperflasia, and recovery.

The evidence for it is only based on bird studies however.

Some also claim improved definition, particularly for quads

[Antz1980]

I stretch after weight training. Very important after Legs as it will help you recover quicker.

[erebusii]

I do the static stretching/relax into the stretch/PNF stretching after my workouts when the muscles are warm and pliable. I second dynamic stretching before workouts if you chose to do them.


Pavel Tsatsouline mentioned in his book Relax Into The Stretch that you only need enough flexibility to perform the movements you are training for and that extreme flexibility would be a hindrance to athletic strength. Seeing as how I never trained to get extreme flexibility, I can't verify but I do stretch to keep my muscles from getting too tight.

[in10city]

Originally Posted by alixdizzle

I never ever really stretch, unless im doing back or leggs, but even then I dont stretch enough.

Does stretching help while building mass? or is it simply there just to avoid injuries..

and when is the best time to do it?

This topic is covered in Search over and over btw.

If you are going to incorporate a comprehensive stetching program into your overall program, you probably would want to do it at another time other than before exercise [particularly of the muscle groups you are going to exercise].

While I would advocate dynamic over static stretching for the most part, some static stretching may be necessary under certain conditions of very poor inflexiblity.

Excessive amounts of stretching do decrease maximal strength and the reduction is for a longer period of time. However, more practical amounts (hold duration and # of holds like 1 or 2 stretches held for < 30 seconds x 1-3 times) don't have the same effect and the effects are rather transient.

Injury prevention is debateable as well.

http://forum.bodybuilding.com/showpo...11&postcount=3

If you follow the DC or FST-7 folks and their stretching protocols, they believe that aggressive stretching loosens the muscle fascia which purportedly makes room for more growth. Whether or not this occurs and the degree to which it may or may not is debateable however.

http://www.abcbodybuilding.com/magaz...stretching.htm
http://www.t-nation.com/portal_inclu...1stretch2.html

[hessunit]

I prefer to do static stretches post workout. Dynamic stretching is good, particularly for sport specific training, and is usually done as part of a warmup as far as I know. Stretching after your workout and regularly in general has a lot of benefits. Some would be increased range of motion/joint mobility, less joint soreness, increased overall joint health and increased muscle length just to name a few.

Also, muscles are stronger the longer they are. You can make them longer, and therefore stronger by stretching them.

Stretching also has a place during workouts. By stretching a muscle group, you increase your body's ability to get blood to the area. The more blood you can get in a muscle, the more oxygen and nutrients it is getting. Getting more of these nutrients into your muscles will help them grow faster.

[phil87]

try stretching the muscles your working out after each set for 20 seconds. it keeps the muscle from cramping keeps it loose and ready for the next set

[buffgrk]

Originally Posted by hessunit

I prefer to do static stretches post workout. Dynamic stretching is good, particularly for sport specific training, and is usually done as part of a warmup as far as I know. Stretching after your workout and regularly in general has a lot of benefits. Some would be increased range of motion/joint mobility, less joint soreness, increased overall joint health and increased muscle length just to name a few.

Also, muscles are stronger the longer they are. You can make them longer, and therefore stronger by stretching them.

Stretching also has a place during workouts. By stretching a muscle group, you increase your body's ability to get blood to the area. The more blood you can get in a muscle, the more oxygen and nutrients it is getting. Getting more of these nutrients into your muscles will help them grow faster.

solid post.

[Jcfreak_02]

Preworkout stretching helps against injuries during the lift. I recommend stretching prior to your warm-up sets.
I tend to stretch frequently after sets, it helps for recovery.
Postworkout stretching helps with the cool down, especially after squats. It also tends to improve recovery time/reduce lactic acid build up.

[dparm99]

Personally i've never stretched before/during/after weights. I've never been injured but my flexibility sucks ass.

[Sim882]

I think hamstring and hip flexor streching post leg day is really useful, as tightness in these areas inhibits squat depth and the glute drive at the bottom of the squat respectively.

You also have to judge your body as to whether stretching is useful for you.

For example, If I don't do upper body stretches, my posture starts to go weird and my shoulders lean forward and inwards (towards my chest). I imagine this could become dangerous if I ever let it get too bad for eg

[_Dominik_]

Originally Posted by alixdizzle

I never ever really stretch, unless im doing back or leggs, but even then I dont stretch enough.

Does stretching help while building mass? or is it simply there just to avoid injuries..

and when is the best time to do it?

The general rule is dynamic stretches pre-workout and static stretches post-workout.

Eventually you'll reach a point where you'll find the most effective way to build mass is to avoid injuries. You can do everything else right but if you're getting injured then it won't count for much.

[Ironlife]

I would suggest that a general warm up is all your muscles need. Just 5 mins on the bike or hitting a bag will get the synovial fluid going and you'll be right but everyone is different. After a workout hit the static stretches if you want to minimise the build up of lactic acid and to assist in the shortening of DOMS.

[iSkinny]

Originally Posted by in10city

This topic is covered in Search over and over btw.

If you are going to incorporate a comprehensive stetching program into your overall program, you probably would want to do it at another time other than before exercise [particularly of the muscle groups you are going to exercise].

While I would advocate dynamic over static stretching for the most part, some static stretching may be necessary under certain conditions of very poor inflexiblity.

Excessive amounts of stretching do decrease maximal strength and the reduction is for a longer period of time. However, more practical amounts (hold duration and # of holds like 1 or 2 stretches held for < 30 seconds x 1-3 times) don't have the same effect and the effects are rather transient.

Injury prevention is debateable as well.

http://forum.bodybuilding.com/showpo...11&postcount=3

If you follow the DC or FST-7 folks and their stretching protocols, they believe that aggressive stretching loosens the muscle fascia which purportedly makes room for more growth. Whether or not this occurs and the degree to which it may or may not is debateable however.

http://www.abcbodybuilding.com/magaz...stretching.htm
http://www.t-nation.com/portal_inclu...1stretch2.html

/thread.

Originally Posted by in10city

http://forum.bodybuilding.com/showpo...11&postcount=3

<3

[hessunit]

Originally Posted by in10city

This topic is covered in Search over and over btw.

If you are going to incorporate a comprehensive stetching program into your overall program, you probably would want to do it at another time other than before exercise [particularly of the muscle groups you are going to exercise].

While I would advocate dynamic over static stretching for the most part, some static stretching may be necessary under certain conditions of very poor inflexiblity.

Excessive amounts of stretching do decrease maximal strength and the reduction is for a longer period of time. However, more practical amounts (hold duration and # of holds like 1 or 2 stretches held for < 30 seconds x 1-3 times) don't have the same effect and the effects are rather transient.

Injury prevention is debateable as well.

http://forum.bodybuilding.com/showpo...11&postcount=3

If you follow the DC or FST-7 folks and their stretching protocols, they believe that aggressive stretching loosens the muscle fascia which purportedly makes room for more growth. Whether or not this occurs and the degree to which it may or may not is debateable however.

http://www.abcbodybuilding.com/magaz...stretching.htm
http://www.t-nation.com/portal_inclu...1stretch2.html

That t-nation article was awesome...as they usually are.