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  1. #391
    Banned BoB0Tiller's Avatar
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    oh the pain when I don't stretch...
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  2. #392
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    Personally i like to do my stretching routine first thing in the morning, wakes me up and gets out that morning muscle tightness.
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  3. #393
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    Good post!
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  4. #394
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    I heard it is good to stretch AFTER a workout and not BEFORE. Stretching before your workout can mess with the muscle memory of the muscle trying to put up a weight. This is due to the elongating of the muscle, creating a different composition which can result in injury because your body is trying to use a dated memory.
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  5. #395
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    did not know about the 3-5 minute part. Thanks for the clarification!
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  6. #396
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    Originally Posted by MainGain99 View Post
    I heard it is good to stretch AFTER a workout and not BEFORE. Stretching before your workout can mess with the muscle memory of the muscle trying to put up a weight. This is due to the elongating of the muscle, creating a different composition which can result in injury because your body is trying to use a dated memory.
    do you have a scientific study for this?
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  7. #397
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    At first you should have mentioned that you Need to stretch after a small warm-up, otherwise there is still a risk of damaging your muscles, lets say first you start on a treadmill etc., and before you do your workout/exercise, you should stretch first
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  8. #398
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    I stretch for like 7 - 8 minutes every morning and night before I go to bed. Feel my body so much leaner
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  9. #399
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    Personally, I like your stretching strategy. Thank you for this informative thread.
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  10. #400
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    Exclamation Stretching EVERY PART!

    Before any workout is done like it has been said you must stretch so you don't pull, snap, break anything. In high school I was on the baseball team and we would stretch 10-15 mi ntues before practice. One guy would never stretch and one day we did something out of the ordinary and ran and extra 2 miles, suffice to say the kid had a pulled his hamstrings and was crying from the pain. So remember to always stretch!!!
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  11. #401
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    Great insight on the importance of stretching, and I am not doubting the post and its usefulness. However, I heard from a runner friend of mine that stretching before working out is like "stretching a frozen rubber band" and could be too strenuous for muscles. Is this true?
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  12. #402
    Registered User BitxFunding's Avatar
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    Originally Posted by Zebura View Post
    Good info, will definitely begin stretching more before squats.

    Also,
    1st page lol
    thanks, buddy that's great information
    Spam
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  13. #403
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    I found that just going thru full range of motion on most squat and deadlifts has done wonders. Just making all my squats ass to grass has not only improved flexibitly but also i havent had an injury so far
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    Originally Posted by Saintsqc View Post
    I was speaking with a gymnast and I learned many things.


    If you are not stretching...you are doing it wrong :
    It is important to improve the flexibility of tight muscles for :
    -Injury prevention
    -More efficient position, especially for squat
    -Better posture

    If you dont stretch regularly...you are doing it wrong :
    Stretching is like muscle building. Frequency is the key. Flexibility gains are temporary (like the pump after a training) and it takes time, practice and patience to see permanent gains.
    For optimal flexibility gains, stretch :
    -Once or twice a day
    -More than 3x a week
    -For at least 2-3 months

    If you stretch for ~1 minute or less...you are doing it wrong :
    During the first 1-2 minutes of stretching, your muscles are resisting. In other words, it takes at least 1 minute to start stretching the muscles fibers.
    To get permanent results :
    -Stretch for 3-5 minutes NON-STOP
    -Increased the pressure on the stretched muscles over this time. Ask a partner to push on you or use your own bodyweight to apply more and more pressure.



    Quick recipe to success :
    -Stretch
    -1 or 2x a day
    -3 to 7 day a week
    -Stretch for 3-5 minutes NON-STOP
    -Slowly increase the tension


    If you have flexibility issue for certain exercises (especially for squat), stretching as a part of your warm up might improve your form. Tight hip external rotators, quads and adductors are common among lifters and it can cause excessive leaning and/or buttwink. Look out for hips opening stretching if you have this problem. Tight pectoral muscle and poor scapular mobility can hinder your presses (flat and over head).



    Stretching a muscle for 3-5 minutes might seem time consuming for some of you. Here is a simple tips : pick 2-3 muscles that really need better flexibility. Example : quads, hip external rotators and adductor for a better squat position. Focus on them until you see permanent gains, then focus on another body parts.
    Actually studies show that maintaining a stretch for 15-30 seconds is sufficient to increase flexibility. The results of the specific study I am referring to came to the conclusion that holding stretch for 30 seconds is optimal when trying to increase flexibility. The results showed that holding a stretch for 30 seconds is more beneficial than holding it for 15 seconds and that holding a stretch for 1 minute did not improve flexibility when compared to holding the stretch for 30 seconds. I am referring to just one study but most of the literature agrees that 30s is sufficient enough/optimal for increasing flexibility. Most studies also say that the 30s holds should be repeated 3-4 times for maximum results. So to say that in the first minute of holding a stretch that the muscle fibers do not stretch would be absolutely wrong.
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  15. #405
    Registered User aasrawc's Avatar
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    Aasraw Testosterone enanthate powder,did you heard this?
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  16. #406
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    Agreed! I always include 5 - 10 minutes of stretching before a workout.
    16 Years Old! I have a genetic disorder called haemochromatosis, but that does not stop me from being fit!

    Currently weigh 115 pounds w/ 0 - 5% body fat. Looking to gain more muscle!
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  17. #407
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    Originally Posted by Saintsqc View Post
    I was speaking with a gymnast and I learned many things.


    If you are not stretching...you are doing it wrong :
    It is important to improve the flexibility of tight muscles for :
    -Injury prevention
    -More efficient position, especially for squat
    -Better posture

    If you dont stretch regularly...you are doing it wrong :
    Stretching is like muscle building. Frequency is the key. Flexibility gains are temporary (like the pump after a training) and it takes time, practice and patience to see permanent gains.
    For optimal flexibility gains, stretch :
    -Once or twice a day
    -More than 3x a week
    -For at least 2-3 months

    If you stretch for ~1 minute or less...you are doing it wrong :
    During the first 1-2 minutes of stretching, your muscles are resisting. In other words, it takes at least 1 minute to start stretching the muscles fibers.
    To get permanent results :
    -Stretch for 3-5 minutes NON-STOP
    -Increased the pressure on the stretched muscles over this time. Ask a partner to push on you or use your own bodyweight to apply more and more pressure.



    Quick recipe to success :
    -Stretch
    -1 or 2x a day
    -3 to 7 day a week
    -Stretch for 3-5 minutes NON-STOP
    -Slowly increase the tension


    If you have flexibility issue for certain exercises (especially for squat), stretching as a part of your warm up might improve your form. Tight hip external rotators, quads and adductors are common among lifters and it can cause excessive leaning and/or buttwink. Look out for hips opening stretching if you have this problem. Tight pectoral muscle and poor scapular mobility can hinder your presses (flat and over head).



    Stretching a muscle for 3-5 minutes might seem time consuming for some of you. Here is a simple tips : pick 2-3 muscles that really need better flexibility. Example : quads, hip external rotators and adductor for a better squat position. Focus on them until you see permanent gains, then focus on another body parts.
    Stretching right before lifting can actually hurt muscles’ strength and power for that workout.
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  18. #408
    Registered User Exscis's Avatar
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    Stretching is tricky because it is determined on individual preferability.
    - Interestingly there is a lack of reliable research that suggests stretching helps prevent injury and improves performance. In fact studies indicate that stretching for over 5 seconds actually shows reductions in the muscle strength and speed of contractility.
    - However I understand that many people feel 'safer' and 'more ready' to perform with the use of stretching. It may be beneficial to stretch before exercise to get rid of your thought of injury during the whole session.
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  19. #409
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    thanks bro
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  20. #410
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    Great post thank you for sharing with us
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  21. #411
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    I haven't doing stretching for a long period of time
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  22. #412
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    I never stretch. I don't have to because I do a balanced set of resistance training exercises with full range of motion, moderate rep ranges and smooth tempo. This is the key to joint health IMHO.
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  23. #413
    PT christfire's Avatar
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    Originally Posted by Saintsqc View Post
    I was speaking with a gymnast and I learned many things.


    If you are not stretching...you are doing it wrong :
    It is important to improve the flexibility of tight muscles for :
    -Injury prevention
    -More efficient position, especially for squat
    -Better posture

    If you dont stretch regularly...you are doing it wrong :
    Stretching is like muscle building. Frequency is the key. Flexibility gains are temporary (like the pump after a training) and it takes time, practice and patience to see permanent gains.
    For optimal flexibility gains, stretch :
    -Once or twice a day
    -More than 3x a week
    -For at least 2-3 months

    If you stretch for ~1 minute or less...you are doing it wrong :
    During the first 1-2 minutes of stretching, your muscles are resisting. In other words, it takes at least 1 minute to start stretching the muscles fibers.
    To get permanent results :
    -Stretch for 3-5 minutes NON-STOP
    -Increased the pressure on the stretched muscles over this time. Ask a partner to push on you or use your own bodyweight to apply more and more pressure.



    Quick recipe to success :
    -Stretch
    -1 or 2x a day
    -3 to 7 day a week
    -Stretch for 3-5 minutes NON-STOP
    -Slowly increase the tension


    If you have flexibility issue for certain exercises (especially for squat), stretching as a part of your warm up might improve your form. Tight hip external rotators, quads and adductors are common among lifters and it can cause excessive leaning and/or buttwink. Look out for hips opening stretching if you have this problem. Tight pectoral muscle and poor scapular mobility can hinder your presses (flat and over head).



    Stretching a muscle for 3-5 minutes might seem time consuming for some of you. Here is a simple tips : pick 2-3 muscles that really need better flexibility. Example : quads, hip external rotators and adductor for a better squat position. Focus on them until you see permanent gains, then focus on another body parts.
    Stretching is super important, even more so to do it properly. I've had an injury due to over stretching and that caused more harm then good, if it hurts ease the tension!
    Nutritionist and PT

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  24. #414
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    Thank to my trainer, he forced me to strech and sometimes we did stretching for the whole training.
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  25. #415
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    Some useful information here
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