Stretching before lifting

[DelToro]

Hi, can anyone please direct me to a website with pictures of the best/most used stretch exercises by lifters

I used to have a 10 minute stretch routine when I was playing rugby but I feel that if I don't stretch before lifting my muscles seem to get more sore leading me to believe they got ripped more.

thanks in advance

[suckmypump]

You want to avoid stretching directly before or after lifting and do that separately. Concentrate on working the muscle and remember that "working out" is synonymous with "breaking down".

[DelToro]

You want to avoid stretching directly before or after lifting and do that separately. Concentrate on working the muscle and remember that "working out" is synonymous with "breaking down".

thats what I thought, indeed they get much more sore and I get bigger pumps

still having to wait 3 days to bech press again is a bitch

[ko_kidd]

What about warming up? You still do that right?

And where are you getting this info?

Where does it say do not stretch during a workout?

[DelToro]

What about warming up? You still do that right?

20 minute walk to the gym and it is uphill

Where do you get this info?

A couple of guys in my gym have told me not to, and it seems many people in the internet also don't think stretching before lifting is a good idea. Anecdotal evidence I do get more sore and get bigger pumps when I don't stretch

Where does it say do not stretch during a workout?

Nowhere

[ko_kidd]

"pump" means nothing.

[mightymouse37]

You want to avoid stretching directly before or after lifting and do that separately. Concentrate on working the muscle and remember that "working out" is synonymous with "breaking down".

Any evidence to back this up? There's no proof that stretching is bad for you. I warm up for five minutes then stretch every day before I lift. Have done so for years. I also stretch afterwards, which significantly reduces DOMS the next day. Sure, stretching temporarily reduces strength levels by a whopping 3-4%, but who cares? It's not enough to affect your workout a great deal. Increased flexibility = increased ROM on your exercises as well, which means more fibers stimulated. As long as the muscle is warmed up first, there's no real harm in stretching. I say, if you want to do it, do it, regardless of what people may tell you.

[Usagionagi]

Of course you stretch before a work out. If you don't stretch your will be more injury prone.

[T82]

What about the idea that you shouldn't stretch but you should warm up before a workout (I'm not asserting this as true)? Also, there's two kinds of stretching, right?

I personally do "dynamic" stretching and then five minutes of rowing machine or dreadmill before I start lifting...

[Jotun]

Dynamic stretching is fine. Static stretching is effectively weakening the muscle, and a weaker muscle is a more injury-prone muscle. There is no benefit to stretching before weight lifting; a simple general warmup followed by a few lighter sets of the exercise you are about to perform is sufficient. Save the stretching for after your workout and/or for its own separate session.

[suckmypump]

Any evidence to back this up? There's no proof that stretching is bad for you. I warm up for five minutes then stretch every day before I lift. Have done so for years. I also stretch afterwards, which significantly reduces DOMS the next day. Sure, stretching temporarily reduces strength levels by a whopping 3-4%, but who cares? It's not enough to affect your workout a great deal. Increased flexibility = increased ROM on your exercises as well, which means more fibers stimulated. As long as the muscle is warmed up first, there's no real harm in stretching. I say, if you want to do it, do it, regardless of what people may tell you.

http://www.pponline.co.uk/encyc/0396.htm
http://www.swedish.org/17245.cfm
www.exrx.net/ExInfo/Stretching.html
http://www.usnews.com/usnews/health/...21ligament.htm

Kindly suck the dick.

[Olifter]

Hi, can anyone please direct me to a website with pictures of the best/most used stretch exercises by lifters

I used to have a 10 minute stretch routine when I was playing rugby but I feel that if I don't stretch before lifting my muscles seem to get more sore leading me to believe they got ripped more.

thanks in advance

I never stretch before working out, all i do is 1 or 2 lights sets of the exercise i am going to do. I only stretch after my workout is finished.

[He Man]

http://www.pponline.co.uk/encyc/0396.htm
http://www.swedish.org/17245.cfm
www.exrx.net/ExInfo/Stretching.html
http://www.usnews.com/usnews/health/...21ligament.htm

Kindly suck the dick.

Rofl

[DelToro]

http://www.pponline.co.uk/encyc/0396.htm
http://www.swedish.org/17245.cfm
www.exrx.net/ExInfo/Stretching.html
http://www.usnews.com/usnews/health/...21ligament.htm

Kindly suck the dick.

BWAHAHAHHa

one more

http://www.bodybuilding.com/fun/babyboom34.htm

[suckmypump]

I love how a certified PT doesn't know this basic ****.

[P01Shooter]

Interesting links. So stretching does not increase performance and it does not prevent soreness. It's up in the air as to if it decreases or increases injury. One link provided showed a link between stretching and injury in white male runners only. Strange. It's also mentioned that some people such as gymnasts which overly stretch to expand their range of motion can be more prone to certain injuries but I doubt any bb'rs are stretching themselves to that point. From the links it appears stretching can make the muscle more unstable and can't provide as much force as an unstretched muscle

Funny how a few of you blast a few people for saying stretching isn't bad for you when there have only been a few studies done (primarily on runners) and just about each link confirmed benefits to stretching which are :

Correcting muscular imbalance
Relieving stress and tension (both physically and mentally)
Maintaining and improving balance, coordination, and flexibility
Preserving or increasing range of motion
Promoting circulation
Developing body awareness
Cooling down muscles after a workout
Keeping muscles warm and limber between sets or while waiting for equipment

I think the only thing these articles proved was that warming up is better than stretching before an excercise due to the fact it doesn't prevent injury nor does it increase performance. The funny thing however is that since one of us had a gay fantasy he googled a few articles that mentioned injury and stretching and offered them as proof stretching was bad.

Here's a good article on stretching which should help the original poster:

http://www.physsportsmed.com/issues/..._00/shrier.htm

[bigpump23]

terrible idea, lowers force production

[mephirak]

I hate necroing such an old thread but does anyone have credible sources for whether or not stretching before lifting is good/bad? I've been doing SS for the past 6 months and I usually stretch my legs some before squats, but idk if that's optimal.

[NoFatPat]

I hate necroing such an old thread but does anyone have credible sources for whether or not stretching before lifting is good/bad? I've been doing SS for the past 6 months and I usually stretch my legs some before squats, but idk if that's optimal.

Lo necromancer, but indeed, static stretching has been shown to significantly reduce strength, power, speed, etc, etc for a long period of time, and is not recommended before lifting or sports activity. Dynamic stretching though, as a warm-up, -is- beneficial. I'll try to pull up a source in a bit, if you truly want one.

[mephirak]

Lo necromancer, but indeed, static stretching has been shown to significantly reduce strength, power, speed, etc, etc for a long period of time, and is not recommended before lifting or sports activity. Dynamic stretching though, as a warm-up, -is- beneficial. I'll try to pull up a source in a bit, if you truly want one.

That would be great, thanks. It just seems odd to me that people are recommending against static stretching when that's what's used by most professional athletes before games, etc. IDK if it only pertains to lifting but my HS lifting team was #1 state for years and we did some pretty heavy stretching pre-workouts.

[NoFatPat]

That would be great, thanks. It just seems odd to me that people are recommending against static stretching when that's what's used by most professional athletes before games, etc. IDK if it only pertains to lifting but my HS lifting team was #1 state for years and we did some pretty heavy stretching pre-workouts.

It's one of those things where athletes and scientists like to disagree, but yeah, I'll post a source later tonight (gotta dine with the family, heh).

[NoFatPat]

Relevant part bolded. An abstract from the Journal of Strength and Conditioning Research. I'd post the link, but I don't have enough posts. For this one in particular, just find their website and search for "static stretching squat" without quotations.

La Torre, A, Castagna, C, Gervasoni, E, Ce, E, Rampichini, S, Ferrarin, M, and Merati, G. Acute effects of static stretching on squat jump performance at different knee starting angles. J Strength Cond Res 24(3): 687-694, 2010-The purpose of this study was to examine the effects of static stretching on leg extensor muscles during squat jump (SJ) at different knee starting angles. Seventeen male subjects (23 +/- 3 years, 179 +/- 5 cm, and 74 +/- 6 kg) performed on a force platform 2 series (preceded or not [control condition] by 10-minute static stretching of quadriceps and triceps surae muscles) of SJs at different knee starting angles: 50[degrees], 70[degrees], 90[degrees], and 110[degrees]. Squat jump height, peak force, maximal acceleration, velocity, and power were calculated for each jump. The angle that maximized power development was obtained from the power-angle relationship. The SJ height, peak force, and maximal velocity increased according to angle amplitude in both control and stretching conditions (p < 0.01), performance being significantly lower in the stretching condition (p < 0.01). Peak power was obtained at 90[degrees] in both control and stretching conditions, but was significantly lower (p < 0.01) after stretching. These results suggest that an acute bout of static stretching reduces power and force development during SJ, decrements being significantly higher at lower knee starting angles. Therefore, the use of static stretching may be questionable in those power activities requiring maximal power output at knee angles near full extension.

At least a dozen other studies suggest essentially the same about static stretching = not so good before doin' yo thang.

[mephirak]

Alright thanks man. Guess I'll do some test runs myself while going for close to 1RM

[slayerbrah]

Stretch after lifting

[JOHN GARGANI]

I hate necroing such an old thread but does anyone have credible sources for whether or not stretching before lifting is good/bad? I've been doing SS for the past 6 months and I usually stretch my legs some before squats, but idk if that's optimal.

you should have just started a new thread! you would have gotten a better response: when people see the old dates, they stay away a lot...just a suggestion.....

[aakashkotnala]

please check mablog muscleslovers.blogspot.com