Recent research on static stretching

  1. Pro Virili Parte
    JudoJosh's Avatar
    Join Date
    Nov 2008
    Age
    29
    Posts
    8,944
    Rep Power
    2639146
    Level
    80
    Lv. Percent
    40.09%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Recent research on static stretching


    CHRONIC EFFECT OF STATIC STRETCHING ON STRENGTH PERFORMANCE AND BASAL SERUM IGF-1LEVELS.

    ABSTRACT: Improving the process of how physical performance is enhanced is one of the main topics evaluated by physiologists. This process often involves athletes as well as non-athletic populations. The purpose of this study was to assess the chronic response to ten weeks of static stretchingexercises carried out before and during a strength training program for eight exercises on eight repetition maximum (8RM) test performance, andbasal serum IGF-1 levels. Thirty recreationally trained volunteers were randomly assigned into one of three training groups: 1) SBST (performed a warm-up with a static stretching protocol before each strength training session); 2) SDST (before each training set, a static stretching exercise was performed); and 3) OST (entire session was performed without any type of stretching exercise). Strength and IGF-1 levels were collected at the beginning (pre-test) and end (post-test) of the entire experimental procedure. All exercises showed a significant increase in muscle strength for the OST group. However, the results revealed a significant increase in muscle strength for only a few exercises in the SBST (LP, LE) and SDST (LP) experimental conditions. Significant statistical differences were found between SBST and SDST for all exercises in the OST experimental condition. Furthermore, IGF-1 expression showed no significant differences in intragroup analysis. However, the OST group showed higher values (p<0.05) in post-test when compared to other groups (increased significantly only in the OST experimental condition). It has been concluded that, while all groups showed an increase in muscular strength, but the strength training performed without any type of stretching exercise, regardless of if the stretching is performed prior or during the lifting session, can more effectively increase muscle strength as well as basal serum IGF-1 levels. It was concluded thatstrength training, with or without the use of stretching exercises, increased muscular strength in the studied groups, and can induce an increase inIGF-1 levels.

    PMID: 23254543
    Basically, static stretching prior to or during resistance training will likely lead to reduced gains in strength.
    "The only good is knowledge and the only evil is ignorance." - Socrates

  2. Advanced Member
    TexasGuy's Avatar
    Stats
    6'0"  238 lbs.
    Join Date
    Nov 2012
    Posts
    799
    Rep Power
    188236
    Level
    28
    Lv. Percent
    30.35%

    This is good information that has been permeating the training world for a little while and should be considered by every lifter.

    People with stubbornly tight muscles, however, shouldn't fear static stretching. Lifting "loose" and slightly compromised for maximum strength gains in a single session is much better than popping a hammie and sitting bench for weeks.

    A comprehensive flexibility and mobility program is best where dynamic stretching and mobility work is incorporated to a lifting warm up routine and static stretching follows to increase overall flexibility over time.

    Don't sweat the small stuff if you aren't breaking parallel at least on your squats without stretching.
  3. Senior Member
    OnionKnight's Avatar
    Stats
    5'10"  208 lbs.
    Join Date
    Jan 2013
    Posts
    2,396
    Rep Power
    466002
    Level
    44
    Lv. Percent
    18.15%
    Achievements Activity ProPosting Pro

    i got into an argument at a fitness trainer interview because the dumass trainers there have all their clients static stretch and myofascial release before exercise. safe to say i wasnt hired lol
    i told them i believe in dynamic stretching or no stretching. they said its for "advanced trainees only" wutdufuq
    •   
       

  4. New Member
    beastybean's Avatar
    Stats
    6'3"  260 lbs.
    Join Date
    Dec 2010
    Posts
    360
    Rep Power
    4719
    Level
    16
    Lv. Percent
    19.71%

    How do you feel about foam rolling? Before or after?
  5. Pro Virili Parte
    JudoJosh's Avatar
    Join Date
    Nov 2008
    Age
    29
    Posts
    8,944
    Rep Power
    2639146
    Level
    80
    Lv. Percent
    40.09%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by TexasGuy View Post
    This is good information that has been permeating the training world for a little while and should be considered by every lifter.

    People with stubbornly tight muscles, however, shouldn't fear static stretching. Lifting "loose" and slightly compromised for maximum strength gains in a single session is much better than popping a hammie and sitting bench for weeks.

    A comprehensive flexibility and mobility program is best where dynamic stretching and mobility work is incorporated to a lifting warm up routine and static stretching follows to increase overall flexibility over time.

    Don't sweat the small stuff if you aren't breaking parallel at least on your squats without stretching.
    it appears that the same is true with dynamic stretching

    Maximal strength, number of repetitions, and total volume are differently affected by static-, ballistic-, and proprioceptive neuromuscular facilitation stretching.

    Stretching exercises have been traditionally incorporated into warm-up routines before training sessions and sport events. However, the effects of stretching on maximal strength and strength endurance performance seem to depend on the type of stretching employed. The objective of this study was to compare the effects of static stretching (SS), ballistic stretching (BS), and proprioceptive neuromuscular facilitation (PNF) stretching on maximal strength, number of repetitions at a submaximal load, and total volume (i.e., number of repetitions external load) in a multiple-set resistance training bout. Twelve strength-trained men (20.4 4.5 years, 67.9 6.3 kg, 173.3 8.5 cm) volunteered to participate in this study. All of the subjects completed 8 experimental sessions. Four experimental sessions were designed to test maximal strength in the leg press (i.e., 1 repetition maximum [1RM]) after each stretching condition (SS, BS, PNF, or no-stretching [NS]). During the other 4 sessions, the number of repetitions performed at 80% 1RM was assessed after each stretching condition. All of the stretching protocols significantly improved the range of motion in the sit-and-reach test when compared with NS. Further, PNF induced greater changes in the sit-and-reach test than BS did (4.7 1.6, 2.9 1.5, and 1.9 1.4 cm for PNF, SS, and BS, respectively). Leg press 1RM values were decreased only after the PNF condition (5.5%, p < 0.001). All the stretching protocols significantly reduced the number of repetitions (SS: 20.8%, p < 0.001; BS: 17.8%, p = 0.01; PNF: 22.7%, p < 0.001) and total volume (SS: 20.4%, p < 0.001; BS: 17.9%, p = 0.01; PNF: 22.4%, p < 0.001) when compared with NS. The results from this study suggest that, to avoid a decrease in both the number of repetitions and total volume, stretching exercises should not be performed before a resistance training session. Additionally, strength-trained individuals may experience reduced maximal dynamic strength after PNF stretching.

    PMID: 22914099
    "The only good is knowledge and the only evil is ignorance." - Socrates
  6. Pro Virili Parte
    JudoJosh's Avatar
    Join Date
    Nov 2008
    Age
    29
    Posts
    8,944
    Rep Power
    2639146
    Level
    80
    Lv. Percent
    40.09%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by beastybean View Post
    How do you feel about foam rolling? Before or after?
    Both

    An acute bout of self‐myofascial release increases range of motion without a subsequent decrease in neuromuscular performance

    Objective:

    To determine the effect of self myofascial release via foam roller application on skeletal muscle performance.

    Background:

    The use of foam rollers in athletic, rehabilitative and normal populations has substantially increased in recent years because it is thought that foam rolling improves muscular function, performance and joint range of motion (ROM). However, there is no empirical evidence demonstrating this.

    Methods:

    Eleven healthy male (height 178.9 3.5 cm, weight 86.3 7.4 kg, age 22.3 3.8) subjects who were recreational resistance trainers and moderate to very physically active participated. Subjects quadriceps maximum voluntary contraction force, activation, twitch force,
    tetanic force, electromyography (EMG), knee joint ROM and perceived pain were measured prior to, one minute, and 10 minutes following two
    conditions; 1) two, one minute trials of self myofascial release of the quadriceps via a high density foam roller and 2) no self myofascial release
    (Control). A two‐way ANOVA (condition x time) with repeated measures was performed on all
    dependent variables recorded in the pre‐ and post‐condition tests.

    Results:

    There were no significant differences between conditions for any of the neuromuscular dependent variables. However, following foam rolling, subjects ROM significantly (ρ < 0.001) increased by more than 10% at 2 and 10 minutes. Subjects who reported high perceived pain values were able to generate greater force, but not ROM. Furthermore, there was a significant (ρ <0.01) negative correlation between subjects force
    and ROM prior to foam rolling, which no longer existed following foam rolling.

    Conclusion:

    An acute bout of self myofascial release of the quadriceps is an effective treatment to enhance knee joint range of motion without a concomitant deficit in muscle performance. These findings have substantial implications for the usage of self myofascial release
    in rehabilitative and athletic settings.
    So we see a 10 degree increase in range of motion after foam rolling compared to the control leg.

    Now as for post workout, subjectively I feel foam rolling after a workout helps my recovery.
    "The only good is knowledge and the only evil is ignorance." - Socrates
  7. Elite Member
    CopyCat's Avatar
    Stats
    5'10"  187 lbs.
    Join Date
    Mar 2008
    Age
    34
    Posts
    6,253
    Rep Power
    719847
    Level
    58
    Lv. Percent
    46.34%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    Foam rolling was one of the best decisions I've ever made.

    Sent from my iPhone using Am.com
    ADVANCED MUSCLE SCIENCE
    Strongest On The Market
    RECOVERBRO: Est. Post #3222
  8. AnabolicMinds Site Rep
    Spaniard's Avatar
    Stats
    5'8"  186 lbs.
    Join Date
    Feb 2011
    Posts
    7,170
    Rep Power
    5323945
    Level
    90
    Lv. Percent
    66.16%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting ProPosting Authority

    Re: Recent research on static stretching


    Have any of you moved up to a PVC pipe yet?

    - Valdez
    ~Olympus Labs DemiGod And Rep ~

    AnabolicMinds.com Site Rep
  9. Board Supporter
    jimbuick's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    Sep 2012
    Posts
    10,362
    Rep Power
    7377829
    Level
    98
    Lv. Percent
    52.16%
    Achievements Activity ProActivity AuthorityActivity VeteranActivity RoyaltyPosting Pro

    Quote Originally Posted by Valdez View Post
    Have any of you moved up to a PVC pipe yet?

    - Valdez
    That sounds absolutely terrible....
    Body Performance Solutions Representative

    Check out our products at www.bpsnutrition.net
    Check out our FaceBook page at https://www.facebook.com/pages/Body-Performance-Solutions/191322614238042
  10. Professional Member
    napalm's Avatar
    Stats
    5'7"  202 lbs.
    Join Date
    Nov 2011
    Age
    50
    Posts
    4,212
    Rep Power
    430708
    Level
    54
    Lv. Percent
    80.63%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by beastybean View Post
    How do you feel about foam rolling? Before or after?
    i started foam rolling on my non-training days, tues and thurs. i give each area 50 rolls and do a little static stretching. i have to, i'm pushing 50. i also have one of these: http://www.elitefts.com/view/?sp=4019">Muscletrac PRO coming in the mail and will incorporate it into tues-thurs
  11. Diamond Member
    Sean1332's Avatar
    Stats
    5'9"  217 lbs.
    Join Date
    Jul 2012
    Posts
    11,798
    Rep Power
    3529445
    Level
    90
    Lv. Percent
    53.49%
    Achievements Activity ProActivity AuthorityActivity VeteranPosting ProPosting Authority

    Quote Originally Posted by napalm View Post

    i started foam rolling on my non-training days, tues and thurs. i give each area 50 rolls and do a little static stretching. i have to, i'm pushing 50. i also have one of these: http://www.elitefts.com/view/?sp=4019">Muscletrac PRO coming in the mail and will incorporate it into tues-thurs
    the muscle trac looks a lot better than using an ez curl bar with a rag around it..
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  12. Advanced Member
    TexasGuy's Avatar
    Stats
    6'0"  238 lbs.
    Join Date
    Nov 2012
    Posts
    799
    Rep Power
    188236
    Level
    28
    Lv. Percent
    30.35%

    Quote Originally Posted by JudoJosh View Post
    it appears that the same is true with dynamic stretching
    This is new information to me though it makes sense as stretching is stretching.

    Personally, I'll still be stretching out tight muscles even if I am slightly compromised for strength and volume.

    As long as my numbers are coming up, I'm fine with it over poor form, ROM and potential injury.

    It's still better to lift loose than sit injured and a nagging tight hamstring or hip flexor during squats will be more detrimental than progressing slightly below maximal at each training session, so long as progress is made. When you feel like maxing out, by all means, do it unstretched and push for that extra 10 %.

    Incorrect movement patterns, poor tracking et cetera will all lead to a shortened lifting career in the long term, and potentially an acute injury halting gains in the short term and stretching definitely increases ROM in the immediate.

    I would hope readers will understand that while information itself is valuable, so is application. It's one thing to be limber and mobile with a proper warm up. It's another to lift tight and wind up looking like a retarded Quazimodo with arthritis and recurring injuries.

    A comprehensive stretching and mobility routine to become limber and mobile enough for a warm up to suffice is important if a lifter isn't already, and if a lifter is at the start of such a routine, he is most likely are flirting with injury if not loosening up prior to a lifting session. He should absolutely stretch and roll out impingements beforehand, afterwards and maybe even again later in the day until he is flexible enough to get by with out stretching before lifting.
  13. New Member
    tigerdb2's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Jan 2012
    Posts
    200
    Rep Power
    6405
    Level
    12
    Lv. Percent
    54.57%

    I understand your points being made for static stretching prior, however, also consider that it is relaxing in nature. It's not going to increase the temperature of the muscle, increase blood flow or excite the cns; all things I want in my warm up. It also reduces power output which, itself, can lead to injury. I also consider full Rom strength training to be equally as, if not more, effective as ss in increasing active Rom.
  14. Senior Member
    OnionKnight's Avatar
    Stats
    5'10"  208 lbs.
    Join Date
    Jan 2013
    Posts
    2,396
    Rep Power
    466002
    Level
    44
    Lv. Percent
    18.15%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by napalm

    i started foam rolling on my non-training days, tues and thurs. i give each area 50 rolls and do a little static stretching. i have to, i'm pushing 50. i also have one of these: http://www.elitefts.com/view/?sp=4019">Muscletrac PRO coming in the mail and will incorporate it into tues-thurs
    you know youre not really supposed to roll on it. youre suposed to sit on the kinks till the pain goes away lol
  15. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,332
    Rep Power
    1009054
    Level
    92
    Lv. Percent
    66.57%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by Valdez View Post
    Have any of you moved up to a PVC pipe yet?
    - Valdez
    It's the only thing I've found that really works on my hip flexors.

    Quote Originally Posted by OnionKnight View Post
    you know youre not really supposed to roll on it. youre suposed to sit on the kinks till the pain goes away lol
    Not true. Rolling has benefits beyond working out adhesions within the tissue such as increased elasticity and bloodflow to the area.
    M.Ed. Ex Phys
  16. Advanced Member
    TexasGuy's Avatar
    Stats
    6'0"  238 lbs.
    Join Date
    Nov 2012
    Posts
    799
    Rep Power
    188236
    Level
    28
    Lv. Percent
    30.35%

    Quote Originally Posted by tigerdb2 View Post
    I understand your points being made for static stretching prior, however, also consider that it is relaxing in nature. It's not going to increase the temperature of the muscle, increase blood flow or excite the cns; all things I want in my warm up. It also reduces power output which, itself, can lead to injury. I also consider full Rom strength training to be equally as, if not more, effective as ss in increasing active Rom.
    As a part of a comprehensive warm up it is effective at preventing injuries for people suffering chronically tight muscles. I'm not recommending a few stretches and straight to work sets, only that people consider reponsible application of the information. And that they include flexibility and mobility work to a routine outside of simply lifting.

    Decreased power output will only lead to injury if a lifter pushes beyond his limit in a given session, same as a lifter who doesn't stretch. Heavily loading a tight and poorly responsive muscle actually increases risk of injury though. Stretched tendons may be a concern where load is considered but a warm up routine incorporating stretches isn't exactly an hour long advanced yoga session.
  17. AnabolicMinds Site Rep
    Spaniard's Avatar
    Stats
    5'8"  186 lbs.
    Join Date
    Feb 2011
    Posts
    7,170
    Rep Power
    5323945
    Level
    90
    Lv. Percent
    66.16%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting ProPosting Authority

    Re: Recent research on static stretching


    Quote Originally Posted by jimbuick View Post
    That sounds absolutely terrible....
    Quote Originally Posted by Rodja View Post
    It's the only thing I've found that really works on my hip flexors.
    I was recommended to try pvc and have never gone back to foam.

    - Valdez
    ~Olympus Labs DemiGod And Rep ~

    AnabolicMinds.com Site Rep
  18. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297849
    Level
    43
    Lv. Percent
    42.24%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by OnionKnight View Post
    you know youre not really supposed to roll on it. youre suposed to sit on the kinks till the pain goes away lol
    Both. Apply pressure to kinks to relax the muscle spindles and work out adhesions. Roll for the reasons Rodja mentioned.
  19. Elite Member
    Celorza's Avatar
    Stats
    5'6"  150 lbs.
    Join Date
    Apr 2012
    Age
    23
    Posts
    9,552
    Rep Power
    2428709
    Level
    76
    Lv. Percent
    42.65%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by ZiR RED View Post
    Both. Apply pressure to kinks to relax the muscle spindles and work out adhesions. Roll for the reasons Rodja mentioned.
    Hurts like hell...but it is the only thing that has helped my calves (got them swollen and tight lately after starting to really overload my squat), flexors and lumbar.

    Doing them rather slowly, with a good amount of pressure and for long reps can be a PITA...but the next day you feel in heaven.
    >SNS-Glycophase<
    Serious Nutrition Solutions Rep
  20. New Member
    bj22's Avatar
    Stats
    5'11"  190 lbs.
    Join Date
    Sep 2007
    Age
    28
    Posts
    114
    Rep Power
    6964
    Level
    10
    Lv. Percent
    51.38%

    How do you roll your calves? I have tried both foam rolling and lax ball, but never seem to be able to transfer sufficient enough weight to the area to make a meaningful difference. The one thing that seemed to do the trick was to have my girlfriend kneel on my lower legs while rolling. Sounds kinky, I know!
  21. Pro Virili Parte
    JudoJosh's Avatar
    Join Date
    Nov 2008
    Age
    29
    Posts
    8,944
    Rep Power
    2639146
    Level
    80
    Lv. Percent
    40.09%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Re: Recent research on static stretching


    https://www.thestick.com/cgi-bin/com...mp;key=DC-2475

    Sent from my Samsung Galaxy S™II using Tapatalk 2
    "The only good is knowledge and the only evil is ignorance." - Socrates
  22. Professional Member
    Randoja's Avatar
    Stats
    5'10"  181 lbs.
    Join Date
    Jun 2012
    Age
    31
    Posts
    3,334
    Rep Power
    1847505
    Level
    60
    Lv. Percent
    62.04%
    Achievements Activity ProActivity AuthorityPosting Pro

    Re: Recent research on static stretching


    Makes sense to me, the study on stretching and strength. If you think about powerlifting gear it's all the tighter the better. If your knee wraps are looser you squat a bit less, same idea with your muscles.

    Sent from my phone.
    Purus Labs Natural Phenomenon
    randall@thesquatjedi.com
    www.puruslabs.net
  23. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,332
    Rep Power
    1009054
    Level
    92
    Lv. Percent
    66.57%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by Randoja View Post
    Makes sense to me, the study on stretching and strength. If you think about powerlifting gear it's all the tighter the better. If your knee wraps are looser you squat a bit less, same idea with your muscles.

    Sent from my phone.
    Not exactly. Powerlifting gear is more akin to connective tissue than muscle and adds an extra layer of normal force from the gear.
    M.Ed. Ex Phys
  24. Professional Member
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,702
    Rep Power
    120086
    Level
    44
    Lv. Percent
    35.81%
    Achievements Activity ProPosting Pro

    I use pvc pipe
  25. Professional Member
    Randoja's Avatar
    Stats
    5'10"  181 lbs.
    Join Date
    Jun 2012
    Age
    31
    Posts
    3,334
    Rep Power
    1847505
    Level
    60
    Lv. Percent
    62.04%
    Achievements Activity ProActivity AuthorityPosting Pro

    Quote Originally Posted by Rodja View Post
    Not exactly. Powerlifting gear is more akin to connective tissue than muscle and adds an extra layer of normal force from the gear.
    I hear ya, but wouldn't stretching reduce the elasticity of your connective tissue to some extent as well?
    Purus Labs Natural Phenomenon
    randall@thesquatjedi.com
    www.puruslabs.net
  26. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297849
    Level
    43
    Lv. Percent
    42.24%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by Randoja View Post
    I hear ya, but wouldn't stretching reduce the elasticity of your connective tissue to some extent as well?
    No, it shouldn't.

    Static stretching desensitizes the muscle spindles, which means less discharge (to induce a stronger contraction) upon stretch.
  27. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,332
    Rep Power
    1009054
    Level
    92
    Lv. Percent
    66.57%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by Randoja View Post
    I hear ya, but wouldn't stretching reduce the elasticity of your connective tissue to some extent as well?
    No. If anything, it'll increase the elasticity of the tendons, but we're not talking about a huge difference. Each piece of powerlifting gear is different in terms of ply, the cut, the material, the seem placement, etc. Depending on these factors, the feel and "groove" of each piece is different and will have a different effect on the person. The tighter the buy is, the harder it is to manipulate it and requires a greater degree of strength to actually use each piece. For example, when I put on my briefs, it takes me about 405 to hit parallel. Throw on the suit bottoms, and I need about 600 to hit parallel. Put on the straps and it can take another 40-60lbs to hit parallel.
    M.Ed. Ex Phys
  28. Professional Member
    Randoja's Avatar
    Stats
    5'10"  181 lbs.
    Join Date
    Jun 2012
    Age
    31
    Posts
    3,334
    Rep Power
    1847505
    Level
    60
    Lv. Percent
    62.04%
    Achievements Activity ProActivity AuthorityPosting Pro

    I get what you guys are saying, I think I am just making a poor comparison to PL gear I guess. I mean to say coming in tight is going to provide you with tension in muscles and connective tissue that keeps you tight and can support more of a load. Stretching out is going to undoubtedly take some of that away, decreasing your max workload to some extent.
    Purus Labs Natural Phenomenon
    randall@thesquatjedi.com
    www.puruslabs.net
  29. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,332
    Rep Power
    1009054
    Level
    92
    Lv. Percent
    66.57%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by Randoja View Post
    Good to know.
    Gear is the most misunderstood thing about powerlifting. Most think you can throw on a shirt and it automatically adds 100lbs to your bench. The reality is that most don't have the technique to use the shirt properly let alone get anything out of it.
    M.Ed. Ex Phys
  30. Diamond Member
    bdcc's Avatar
    Join Date
    Feb 2009
    Posts
    10,268
    Rep Power
    10742622
    Level
    106
    Lv. Percent
    80.48%
    Achievements Activity AuthorityActivity ProActivity VeteranActivity RoyaltyPosting Pro

    Quote Originally Posted by Rodja View Post
    Gear is the most misunderstood thing about powerlifting. Most think you can throw on a shirt and it automatically adds 100lbs to your bench. The reality is that most don't have the technique to use the shirt properly let alone get anything out of it.
    There was a guy in my old gym who entered his first PL comp so decided to try out a bench shirt.

    He put 220lbs on the bar and said he couldn't even get it to his chest so went up to 310lbs. He reached his chest on the eccentric phase but pushed it completely out of line on the way up and dropped in on his throat before the spotters could intervene.

    So, to agree with your point he failed to lift a weight he was able to lift raw and narrowly escaped serious injury.
    PES Representative
    http://pescience.com/insider
    http://selectprotein.com
  31. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297849
    Level
    43
    Lv. Percent
    42.24%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by Rodja View Post
    No. If anything, it'll increase the elasticity of the tendons
    I'm not so sure if that's a good thing...at least the last thing we want is our tendons to become lax. The less energy they absorb, the more energy that is transferred into the ground (or load). If they have too much elasticity, or ability to stretch, then energy is lost. I think its synonymous with a shooting bow string. The bend and tension should be due to the recoil of the bow itself (the muscles), not the recoil the of string. In fact, the first hunting bows were made out of tendons.

    Br
  32. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,332
    Rep Power
    1009054
    Level
    92
    Lv. Percent
    66.57%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by bdcc View Post
    There was a guy in my old gym who entered his first PL comp so decided to try out a bench shirt.

    He put 220lbs on the bar and said he couldn't even get it to his chest so went up to 310lbs. He reached his chest on the eccentric phase but pushed it completely out of line on the way up and dropped in on his throat before the spotters could intervene.

    So, to agree with your point he failed to lift a weight he was able to lift raw and narrowly escaped serious injury.
    I think I left some confusion in my post. Each piece of gear requires a certain manipulation to it. Depending on this, you will need a certain amount of raw strength before you will be able to get anything out of the particular piece of equipment with the most important element being technique. Each ply and/or layer that you add will require more and more technical proficiency and adaptation before you will be able to get anything out of the gear.

    For example, one of the guys who joined the crew in November had never used a shirt. It took him 3 months of training and technique adjustment before he was able to press his raw 1RM in a shirt because it altered the movement pattern so much. The particular shirt that he uses, a Metal Bash Pro, is not a particularly stiff shirt and it is a relatively loose shirt.
    M.Ed. Ex Phys
  33. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,332
    Rep Power
    1009054
    Level
    92
    Lv. Percent
    66.57%
    Achievements Activity VeteranActivity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by ZiR RED View Post
    I'm not so sure if that's a good thing...at least the last thing we want is our tendons to become lax. The less energy they absorb, the more energy that is transferred into the ground (or load). If they have too much elasticity, or ability to stretch, then energy is lost. I think its synonymous with a shooting bow string. The bend and tension should be due to the recoil of the bow itself (the muscles), not the recoil the of string. In fact, the first hunting bows were made out of tendons.

    Br
    That's why I made sure to say nothing huge in terms of difference in elasticity. There will be some slight increase, which will help with stretch-reflex, but even that will limited without specific training.
    M.Ed. Ex Phys
  34. Professional Member
    Randoja's Avatar
    Stats
    5'10"  181 lbs.
    Join Date
    Jun 2012
    Age
    31
    Posts
    3,334
    Rep Power
    1847505
    Level
    60
    Lv. Percent
    62.04%
    Achievements Activity ProActivity AuthorityPosting Pro

    Quote Originally Posted by ZiR RED View Post
    I'm not so sure if that's a good thing...at least the last thing we want is our tendons to become lax. The less energy they absorb, the more energy that is transferred into the ground (or load). If they have too much elasticity, or ability to stretch, then energy is lost. I think its synonymous with a shooting bow string. The bend and tension should be due to the recoil of the bow itself (the muscles), not the recoil the of string. In fact, the first hunting bows were made out of tendons.

    Br
    This is the basis of what I was trying to say, I appreciate you putting it more eloquently than I was able to.
    Purus Labs Natural Phenomenon
    randall@thesquatjedi.com
    www.puruslabs.net
  

  
 

Similar Forum Threads

  1. Some Recent Studies on Taurine
    By rocketscientist in forum News and Articles
    Replies: 3
    Last Post: 05-30-2006, 05:08 PM
  2. Replies: 9
    Last Post: 04-26-2006, 11:00 PM
  3. Replies: 4
    Last Post: 03-16-2006, 08:41 PM
  4. My milk thistle research on PubMed
    By Grunt76 in forum Supplements
    Replies: 15
    Last Post: 12-09-2005, 12:08 AM
  5. New research on Aromasin and Nolva reported
    By jweave23 in forum Anabolics
    Replies: 4
    Last Post: 03-12-2004, 10:34 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in