protempsfish
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Interesting article. Guess I wont be stretching anymore!
Experts agree: Don't stretch before you exercise - CTV News
Experts agree: Don't stretch before you exercise - CTV News
One of my study in school is heavy based research phycology. You can manipulate and write data anyway you want to make it believable.Agreed. One cannot always believe what they read. But the article is fairly convincing, no?
While I whole-heartedly agree with you in regards to being critical when looking at research, especially non-scholarly articles filled with bias and jargon, I disagree with your comment about static stretching before workout.Since everyone wants to be technical the worse time to static stretch is postworkout.
Now onto the actual points. I have done both static stretching and mobility workouts before actual training. Does static stretching do all those terrible things they say it does... Not on at least. Does mobility help more for me... well yes it does. You gotta go with what works. Dont always get some anal what the new study says go with what works. I bet you give it a few years and a new study will come out saying this study is bs.
Post-training is the BEST time to stretch because the muscle has already been loosened and the elasticity is at it's highest.While I whole-heartedly agree with you in regards to being critical when looking at research, especially non-scholarly articles filled with bias and jargon, I disagree with your comment about static stretching before workout.
There is an overwhelming amount of primary research that has reported a decreased power output when static stretch holds were performed prior. This has been done on lower body from squats to jumps to sprints, and upperbody as well. Fact is, acute static stretching prior to a powerful contraction reduces the stiffness of the musculotendinous junction and decreases muscle spindle activity. In laymans terms, it reduces the rubber band like nature of the muscles that provides that extra kick of force.
Br
I agree with you 100%. I should have been more clear and emphasized longer duration holds.Post-training is the BEST time to stretch because the muscle has already been loosened and the elasticity is at it's highest.
However, I partially disagree that static stretching prior to training is detrimental. IMO, it's the amount of stretching that matters. Short burst static stretching (after a nice dynamic warm-up) helps with mobility and flexibility without taking away from power output.
I don't care what the research says, in practice, static stretching followed by mobility work is beneficial. There is no decreased power output or any other stuff you mentioned. I've yet to see a study that shows static stretching with mobility work performed AFTER to be detrimental.While I whole-heartedly agree with you in regards to being critical when looking at research, especially non-scholarly articles filled with bias and jargon, I disagree with your comment about static stretching before workout.
There is an overwhelming amount of primary research that has reported a decreased power output when static stretch holds were performed prior. This has been done on lower body from squats to jumps to sprints, and upperbody as well. Fact is, acute static stretching prior to a powerful contraction reduces the stiffness of the musculotendinous junction and decreases muscle spindle activity. In laymans terms, it reduces the rubber band like nature of the muscles that provides that extra kick of force.
Br
Ah gotcha. Yes I concur. People actually do what you mentioned? Stretch right before?Wear Red, I agree, and I should have been more specific in my description.
Let me try this again...
Performing a static stretch hold of longer duration (I would say greater than 15 sec) immediately prior to lift will reduce force output.
This means, stretching the pecs for 30 seconds on each side set between sets of bench press. Or stretching the ham strings and glutes right before performing the vertical jump.
A lot of powerlifters and sprinters perform what you described. A warm up and static stretching about 30 minutes out, and then another warm up consisting of mobility drills about 5 min outs from competition.
Br
I always laugh at these kids at my gym that try to max out on there first set...they fail and I dont see them bench again for a week or two because they got hurt. IMO you should do some sort of warmup reguardless. Never go cold.Always start each exercise with a lighter set, especially if you feel like you usually have trouble getting a full range of motion.