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  1. #1
    Registered User OJSampson's Avatar
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    Utilizing Rest Periods to Stretch

    Recently I have been following a program with rest periods between 2-3 minutes. I have a lot of tightness in my hips, legs, and groin regions so I thought it would be a good idea to utilize my rest periods on upper body days to stretch my lower body.

    I know there has been studys showing decreased strength when you do static stretches on muscles before you train them, but I wonder if my idea would be detrimental to my training in anyway since I'm stretching non working muscles. Thoughts would be greatly appreciated.
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    This is reasonable, as you are not stretching any muscles which would be weak links in your current lifts.
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    Originally Posted by JasonDB View Post
    This is reasonable, as you are not stretching any muscles which would be weak links in your current lifts.
    i would have to agree if you are bench pressing or hitting rows i dont see it being a problem to get some leg stretching in there. the only thing that i could see giving you difficulties(though unlikely) is if you deadlift on upper body day.
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    Encyclochuzzle chazzy1864's Avatar
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    ^ What they said. As long as you are stretching muscles you arent using that day, have a blast.
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    Registered User Tsaadon's Avatar
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    I always stretch between sets, it's part of my recovery, my lifts go way down when I don't stretch properly.
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    I read in i think arnolds encyclopedia that when you stretch the antagonistic muscles to your current exercise it can actually benefit you creating a better contraction in the target muscles. Say if you are doing rows and you stretch your pectorals you will be able to bring your arms futher back and thus contract the muscles of the back more effectively.
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    Originally Posted by OJSampson View Post
    I know there has been studys showing decreased strength when you do static stretches on muscles before you train them,
    wait wut..? is this true? cant believe it just cuz "study" said it was true.
    Originally Posted by Tsaadon View Post
    I always stretch between sets, it's part of my recovery, my lifts go way down when I don't stretch properly.
    ^this is what i do. I see lots of other guys doing pec stretches in between bench sets. I stretch legs in between squats. Same with arms, pretty much everything. Am I the only one who doesnt realize this is bad?
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    I won't do static stretching but I will do either dynamic stretches or corrective ROM exercises before each set. Usually 4-6 quick stretches.
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    3) scapular, core and hip activation, 4) dynamic warm up. 5) Lift. 6) Energy System Training. 7) Stretch.
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    Originally Posted by Tsaadon View Post
    I always stretch between sets, it's part of my recovery, my lifts go way down when I don't stretch properly.
    Originally Posted by seanthebeast View Post
    wait wut..? is this true? cant believe it just cuz "study" said it was true.

    ^this is what i do. I see lots of other guys doing pec stretches in between bench sets. I stretch legs in between squats. Same with arms, pretty much everything. Am I the only one who doesnt realize this is bad?
    120 lbs and 155 lbs saying that something works very well for them even though studies have show it to be counterproductive... and one quoting the other. The blind leading the blind...
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  10. #10
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    Originally Posted by JasonDB View Post
    120 lbs and 155 lbs saying that something works very well for them even though studies have show it to be counterproductive... and one quoting the other. The blind leading the blind...
    Yeah, I wouldn't do much leg stretching in between sets of bench and stuff. Stretching promotes blood flow to the bp being stretched, and that means blood must be withdrawn from where you are NOT stretching.
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  11. #11
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    Originally Posted by Tsaadon View Post
    I always stretch between sets, it's part of my recovery, my lifts go way down when I don't stretch properly.
    this..

    i have to stretch my legs the day after a leg session because its just too sore otherwise.
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  12. #12
    Registered User seanthebeast's Avatar
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    Well thanks for getting me interested in stretching. I just took a little time to do some research on static vs dynamic stretching. THere are lots of studies and sites saying that static stretching reduces strength. Then i search the forums, and seems like ppl are divided on the benefits of static stretching. I've always done it, and its commonly seen at my gym. DOesn't mean its right. Does this just mean that everyone who does them before lifting is ignorant? Is this an opinion, or is it established that static = bad?

    I can't get a decisive answer, no one agrees.
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    Encyclochuzzle chazzy1864's Avatar
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    Long bouts of static stretching during your lifts, can weaken your muscles. a tighter muscle contracts stronger, stretching loosens a muscle.

    Stretch your target muscles the night before if you want to static stretch. OTherwise, stick to doing "yesterday's muscle" during your workouts.
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    Registered User seanthebeast's Avatar
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    Okay once again, no definitive answer on this. Would it be alright to static after a workout? More importantly, does static even help? Its not like i have an OCD to do statics, so if it wont benefit me i wont. Just got back from workout and didnt do a single static. The studies are saying static doesnt do much.
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    Originally Posted by seanthebeast View Post
    Okay once again, no definitive answer on this. Would it be alright to static after a workout? More importantly, does static even help? Its not like i have an OCD to do statics, so if it wont benefit me i wont. Just got back from workout and didnt do a single static. The studies are saying static doesnt do much.
    I would do dynamic stretches before working out and I wouldn't stretch between sets. I see static stretches as a tool that can mostly aid in flexibility.
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    I say stretch if it feels right to YOU. If you have tightness, stretch it out. This is your body. Not one person here can tell you it isn't going to work for you, study or no study.
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    Originally Posted by JasonDB View Post
    120 lbs and 155 lbs saying that something works very well for them even though studies have show it to be counterproductive... and one quoting the other. The blind leading the blind...
    Weight is an indicator of knowledge in all scenarios, right?
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    Originally Posted by seanthebeast View Post
    Okay once again, no definitive answer on this. Would it be alright to static after a workout? More importantly, does static even help? Its not like i have an OCD to do statics, so if it wont benefit me i wont. Just got back from workout and didnt do a single static. The studies are saying static doesnt do much.
    Static is great for increasing flexibility.

    THe vast majority of people recommend dyanmic stretching pre-workout and static post.

    I personally like to static upon waking and pre-bed.
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    Originally Posted by Optical View Post
    this..

    i have to stretch my legs the day after a leg session because its just too sore otherwise.
    He said between sets my man.

    Personally, every once in a while I do dynamic stretches before my sets in training, but I usually just warm up with the bar, and just add a little more weight for warm ups and to prepare my body for the movement...Pretty much how I do it.
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    Originally Posted by seanthebeast View Post
    Okay once again, no definitive answer on this. Would it be alright to static after a workout? More importantly, does static even help? Its not like i have an OCD to do statics, so if it wont benefit me i wont. Just got back from workout and didnt do a single static. The studies are saying static doesnt do much.
    you should always do static stretching after a workout...like already said it promotes blood flow wich is what you want PWO so you can further help the nutrients get there....it helps with recovery and can even possibly stretch fascia if you do them while still pumped
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    Registered User OJSampson's Avatar
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    soooo

    Originally Posted by asdf89 View Post
    you should always do static stretching after a workout...like already said it promotes blood flow wich is what you want PWO so you can further help the nutrients get there....it helps with recovery and can even possibly stretch fascia if you do them while still pumped

    I guess my question should have been, does drawing blood away from your target muscles between sets sound like a bad idea? Because that is what I am basically doing when I am stretching my legs between sets on upper body days.
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