I usually stretch out my legs pretty well before a workout. I used to have knee problems and my physio told me it was due to tight muscles connecting to my knee cap.
So I do the stretches he recommended before every workout and they help to keep my knees in check.
I wanted to as is it good to do this before or after a workout?
Following Rippetoes the first exercise of every workout for me is the good old Squat. I do think if i didn't stretch before the squat it wouldn't be able to squat properly.. But then some do say stretching slightly weakens the muscles?
What do you guys think?
02-01-2010, 05:32 AM #1
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Is it good to stretch before or after a workout?
02-01-2010, 05:46 AM #2
Ideally, you should do stretches before AND after a workout..
For pre-workout search for pre-stretches.. Stretch out the muscles your gonna be using. So in rippletoes your gonna want to stretch out quads, glutes, hamstrings, deltoids, chest, well.. there's quite a lot you can stretch
For after your workout try some maintenence or developmental stretches.. Maintenance stretches will return your muscles to their normal length and developmental is going to increase range of motion and flexibility for future workouts..
Do some searches on pre and post stretches.. they give lots of benefits“Compound interest is the eighth wonder of the world. He who understands it, earns it ... he who doesn't ... pays it.”
02-01-2010, 06:31 AM #3
I ALWAYS stretch before lifting
I've been running Rippetoes for 6 months now and stretching really helps my legs get warmed up and ready to squat again.
I normally spend 5-10 minutes stretching every day, feels good :PStarting Strength... Again! - http://forum.bodybuilding.com/showthread.php?t=169172893
6 Month Beginner Starting Strength Log - http://forum.bodybuilding.com/showthread.php?t=118409981
02-01-2010, 10:02 AM #4
My take on this is the same as the old time strongmen.
They never stretched before lifting. They did lighter low rep or single lifts to ramp up to a big lift. That got them "in the groove", pumped blood into the appropriate muscles, ensured that the range of motion was available.
So why did they not do any kind of serious static stretching before?
There are two main reasons:
1. You are weaker after your muscles are stretched. Much harder to generate high tension in a stretched muscle.
2. It is hard to "stay tight" under a big lift.
So for safety reasons, do any serious stretching AFTER your workout.
You are more likely to overstretch a cold muscle anyway.
Sure. I do Dante's(Doggcrapp) shoulder mobilizer before my workout if my shoulders are achy. This is where you grab a broomhandle with a snatch grip, and move it from the front over your head and back down to touch your back. He recommends 50 reps when you are able. This pumps blood into all the shoulder muscles, including the invisible ones, without traumatizing them.
It is not a static stretch. Nor is it exactly dynamic. You do it slow and steady. Staple of all the olympic lifters who can do the full squat snatch, and the overhead squat. I can do the last two now.....with an empty bar, lol.
Not too long ago, I couldn't raise my hands overhead without pain, my shoulders were so tight/impingement issues.
I can now palm the floor, legs locked, without any preamble. Am actually more flexible than I was years ago when I did karate and stretched all the time. But then I do full range moves for the most part, free weights.
02-01-2010, 10:08 AM #5
I take time to stretch before I go to bed. It seems to have been a tremendous help with DOMS, especially with my chest, shoulder, and triceps.
Other than this, before I lift, I only stretch very briefly as I also do around 3 warmup sets per compound lift.My Training Journal: http://forum.bodybuilding.com/showthread.php?t=120696121
02-01-2010, 10:52 AM #6
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