In a nutshell, work the joints through their full range of movement. Like anything else we learn the proper forms for doing so,
I like to stretch during the begining of my workouts during the warm-up sets. It really seems to help keep me loose and keeps the soreness down a little, especially on those first couple squat sets early in the morning while I'm still a little stiff. I used to run a whole lot in highschool though so its a good habit.
Right now I am a nutrition and fitness major, and even though i am just an undergrad I cannot find one professor on the campus i am at that would recommend stretching before lifting. If you do stretch a cold muscle (according to the head of our exercise phys department) it is more likely to get get injured. But stretching after is highly recommended and will aid with recovery.
So what if you do warm-up sets and or 10 minutes light cardio and then stretch and then lift?
I stretch 3x per week and use a foam roller twice weekly both for about 30 min at a time. The foam roller helps more with flexibility and recovery, IMO.
IMO, warm up with light cardio for 5-10 min, then some warmup sets (so obviously some easy sets of sets of 10 and then a set that is a little heavier for five, just to get yourself ready) Then static stretching after you complete you workout, or at least after you are thoroughly warmed up.
I started doing very deep stretching after working that particular muscle for a few months now and the results have been incredible, I am getting stronger every workout and the i am putting size on a steady rate (i am a natty), beeze has been doing the same stretches if i remember correctly. Go check it out @ intensemuscle.com under extreme stretches sticky, there painful but they work, JMO and feedback using them.
I've just started using a foam roller myself. Do you know of any good stretches for the shoulders? I've had a hard time finding any information on this particular joint with regards to foam rolling, beyond what was shown in a T-mag article awhile back.Originally Posted by BobbyRay
I stretch after.. stretching before has been proven to make you weaker during lifts
Brennon knows what he's talkin 'bout. Many people have an anterior pelvic tilt, which will make the hamstrings feel tight, because they're in a lengthened position. Strengthen and tighten them, stretch the quads and hip flexors.
Anyway, i only (dynamically) stretch before my workouts.
DC stretches after training and full body stretches before BJJ. I can easily do the splits laterally and vertically, which has helped out my submission game immensely.
M.Ed. Ex Phys
I could start another thread but here it is
how long is your PR stretch and what exercise?
For back.Hanging widegrip stretch with a 45 attached to a belt 1:05
Incline Db fly stretch 1 min
havnt timed the others.
about a minute and a half with 55 on my waist on the hanging back...
quad stretch 2 mins 20 secs
Sddl with just the bar stretch 2 mins
shoulder out from sythe 3 mins
i usually stretch after my 5-10 warmups, don't want to pull anything while my muscles are cold
I stretch for about 5 minutes everyday before my workout. I also find myself stretching specific muscle groups when I get home from my workout if I feel especially tight.
Stretching for flexibility is great and for "some" needed. It's already been mentioned here that it's best to stretch after a workout, but I'll re-emphasize it. I could have summarized a strength & conditioning research article in my own words to sound like a genius like those chemists do when they talk about nomenclatures, but I decided against it. Here's the research article's link, its a heck of a long read, so unless you are truly fascinated by exercise science or have a personal vested interest in the effects of stretching on "PERFORMANCE" don't even bother. It's not a glancer article.
NSCA - CSCS