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  1. #1
    Registered User laxure's Avatar
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    Dynamic/Static stretches before and after training

    Hello,
    I do dynamic stretches for 5 minutes before I train with weights, and do static ones after the workout.
    In Arnold's encyclopedia, he shows static stretches BEFORE the workout.
    Should I do the same? Can you explain why?

    Thank you!
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  2. #2
    It is known. Farley1324's Avatar
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    Originally Posted by laxure View Post
    Hello,
    I do dynamic stretches for 5 minutes before I train with weights, and do static ones after the workout.
    In Arnold's encyclopedia, he shows static stretches BEFORE the workout.
    Should I do the same? Can you explain why?

    Thank you!
    Save static stretches for after if you want to do them. This is what our best current research and understanding indicates for best performance. Warmer muscles are better/safer to stretch anyway.
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  3. #3
    Building The Monolith Anthony21's Avatar
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    Originally Posted by laxure View Post
    Hello,
    I do dynamic stretches for 5 minutes before I train with weights, and do static ones after the workout.
    In Arnold's encyclopedia, he shows static stretches BEFORE the workout.
    Should I do the same? Can you explain why?

    Thank you!
    Keep the dynamic warm up going prior to lifting and the static post training.
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    Registered User Damnentia's Avatar
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    Dynamic warmup: before.

    Static stretching: Before: not; any time else: yes.
    (as long as you are warmed up).

    *Since you are warmed up after your workout, doing it then is a convenient option. (but that's it).
    Last edited by Damnentia; 02-02-2019 at 11:46 PM.
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    Registered User WolfRose7's Avatar
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    dynamic before, small chance of reduce injury... but probably not really when you equate that time to if you used it warming up more specifically with the movement you will be doing..

    Static there is no reason to do other than to get better at static stretching
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  6. #6
    Registered User grubman's Avatar
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    Ok, first thing to realize is that a “warm up” is to be taken literally. You are trying to increase you blood flow and body temperature, which will help your performance and help to decrease injury.

    Static stretches are a good way to get the body moving, and accomplish that. Also, a like running in place, jumping rope, weightless squats, ect.

    I personally like to do some bandwork after the static stretches. Again, just helps get everything limber and warm up the body. More importantly, this is good for shoulder health, where you want to prevent injury at all costs.

    I personally like to do my brief ab work (core gets enough work without excess ab work IMHO) as part of my warmup. This way it serves two purposes, instead of just being tacked at the end of the workout.

    Finally, a good light set of the first excercise you are doing to “grease the grove”.

    Oddly enough I did a video of my warmup when I was messing with my time lapse...never thought I’d have a reason to use it...

    My 8 year progress video: https://m.youtube.com/watch?v=wg3BXudgIjg
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  7. #7
    Registered User grubman's Avatar
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    Whoops! Don’t know why I said “static stretches” above (a couple times), when I meant to say, DYNAMIC STRETCHING.

    (Too late to edit...but it’s an important difference)
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    Registered User DCSpartan's Avatar
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    A little bit of static stretching prior to working is fine, especially lower body. Justdont hold the stretches for absurd amounts of time.
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