When to Stretch, When not to

[Paintanker]

I was wondering if there is an optimal time to stretch, and a time when it is detrimental to stretch, in respect to weight lifting. I heard stretching afterward helps tear more muscle fibres, which is good for building it back. But maybe stretching when your body is recovering will hinder the recovery process. I don't know. Can you tell me if during these times it's good, bad, or not important one way or the other?

1) Right before starting the workout
2) In between sets, stretching the muscle just worked
3) Right after finishing the workout
4) Later that day, having worked out in the morning
5) The next day, or even the day after that, when your muscles are sore

Thanks

[nzbenf]

I have always been a strong believer in NEVER stretching before or during training UNLESS you have a certain area that has serious flexibility issues, ie calves or shoulders for squats. If you are able to complete an exercise without any flexibility issues then you do not need to stretch, also if you have a balanced training routine, all of your muscles should be trained fairly evenly which should eliminate any muscle imbalances.
As far as stretching goes, the best time is when your muscles are warmed up i.e after a training session.
I have always thought along the lines of, you are wanting your muscle to contract strong, so why confuse it by telling it to get as long as possible before you lift. I have read some articles that suggest that stretching before a set can reduce your lift because of the reason above.

[Menschie]

In track days it was serious stretching before and after, but always when very warm. Just hitting the weights now I actually don't stretch at all. Many say on here not to stretch at all beforehand, and if you do make it a dynamic stretch (like arm circles sort of thing), otherwise static stretching can detract from your lifting performance. So, according to the wisdom on the forums, right after when you're warm. I don't bother though and my muscles haven't particularly whined at me for not stretching.

[mobikwa]

I do 3 4 and 5.

[TigerStealth]

i never stretch pre-wo, instead i do lots of warmup sets. after training i immediately stretch that muscle group (e.g. dead hang from pullup bar after training back)

[Millineum Man]

After lifting

[DJAuto]

I stretch before, during and after my routine. Dynamic stretching mostly. I'm very surprised to see people adamantly don't stretch beforehand in this thread.

[MrWanknSpank]

My Sergeant has always told me to stretch before AND after a workout. Stretching is key for any kind of workout. Now bodybuilding I'm not so sure of, because I only do calesthetics, but I'm sure stretching during the workout couldn't hurt either.

[BombDonald]

I stretch all the time. It's not bad for you like some people would make you believe, and most people that argue against stretching (lol) don't understand the mechanics or practical application for it anyways.

[acrawlingchaos]

I stretch before, during and after my routine. Dynamic stretching mostly. I'm very surprised to see people adamantly don't stretch beforehand in this thread.

I stretch all the time. It's not bad for you like some people would make you believe, and most people that argue against stretching (lol) don't understand the mechanics or practical application for it anyways.

^^^

Light warm up.
Light dynamic stretching.

Workout.

Static stretching.