Do you stretch ever? Press J to jump to the feed. User account menu. I always stretch before deadlifting, squating, or doing any kind of exercise that involved my lower back and legs. After workouts walk a mile or row 1600 meters. When you spend 1 minute touching your toes and then immediately jump into a deadlift, ofc you'll see a decrease in performance. Share Tweet. If you’re in a hurry, you should still find time to stretch. I alternate between upper and body and lower when lifting. how do you maximize the effectiveness of your workouts and keep from being sore all the time? But research says this is an important phase of the warm-up routine for powerlifters. Even doing a few static stretches at the end of a single workout will help with next-day muscle soreness so you won't be moving like a corpse. http://www.reddit.com/r/Fitness/comments/jjprs/starting_stretching_a_flexibility_program_for/. I believe that if you were to do heavy stretching and then immediately move on to a relevant exercise that will work the stretched position, you can increase flexibility very quickly (but not strength - you'd want to use a lighter weight when doing this). The purpose of the general warm-up is to increase your heart rate. How do you stretch before lifting? It's also beneficial to jog for 5-7 minutes before you begin a dynamic stretching routine. Dynamic stretching consists of controlled leg and arm swings that take you (gently!) Not sure if it was placebo effect or not, but I felt stronger. Log In Sign Up. I personally stretch *before* and after lifting. That may not sound like a lot, but when you’re trying to get a new PR or crush your previous 100 Burpee Challenge time, 3% may mean the difference between success or failure. Definitely the best way to stretch in general. How do you stretch before lifting? I occasionally do rear-leg elevated split squats before deadlifts. Proper form means lifting with your legs and thighs, not with your back. This will ensure that you’re ready for the activity and that you cool down without getting into trouble. Static Stretching Before, During, and After Lifting. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Here is a rundown of my quick stretching routine. Yoga is a very good habit/hobby to adopt. Stretching? Coach. New research has shown static stretches before your lifts can actually decrease performance. Replies. I'll do about 5 reps w/ just the bar to stretch before doing anything with a BB. Various studies have shown that static stretching before weight lifting has a negative impact. That’s where stretches to improve strength training come in. Shoulder dislocation (front to back and back to front) and various forms of body weight squats (narrow stance, wide stance, overhead). Not only does it help prevent injury, but it promotes muscle growth and strength by increasing blood flow to your targeted areas. But other than squat 2 stands and shoulder dislocations, I'm not sure what else would give me the most bang for my buck. They said that static stretching before your workout can leave you more prone to injury. I have heard that static stretching before lifting is actually bad for you and can get you injured. You have to find the volume level that you can handle while still being able to make progress. Warming up before lifting weights improves the flow of oxygen throughout your bloodstream. I like to do a lot of hamstring/hip stretches prior to squatting because it makes squatting more comfortable for me, but I don't do any stretching at all prior to benching or OHP or anything upper body related. Stretching, especially prior to vigorous exercise, can be detrimental to your lifts not just from static stretching cold muscles, but also because of something called golgi tendon reflex inhibition. 8 years ago. It's best to warm up with little to no weight of that movement after dynamic stretching. Anyway I know stretching is really … Press J to jump to the feed. u/super_luminal. Try this strengthening and stretching routine to warm up before you start work in a job that requires lifting or other manual materials handling tasks. To KEEP gains from stretching, you need to strengthen the joint angles at the new ROM. Stretching before a workout can inhibit your performance. Helps with breaking down lactic acid buildup. For the 2 years I have been lifting I have been doing this to prevent injury and have progressed in weight substantially, but I can't help but wonder if I am limiting myself. Should I Stretch More on Heavy Lifting Days? How often do you stretch before a workout? Stretching isn't just for your legs -- if you use a computer all day, loosening achy wrists feels great. to the limits of your range of motion. Archived. If I have some sore areas I will foam roll after a workout. I second this. TBH, I just follow Wendler's recommendations in the 5/3/1 manual: Foam roller, hams, hips, and chest/shoulders. Increased stretching tolerance makes the muscles more flexible. Better to use dynamic stretches or your warmups to get ready. Or for people to tell /u/WeaponizedSleep to eat more. I'll do some windmills with my arms holding a 2.5er if I'm pressing. Do warm-ups before, and stretching after. Right hip hurts if I dont do some stretches before squatting/leg press/etc. Quadriceps. The general warm-up is often the phase where I see most people skip — especially powerlifters. Thanks for asking this Question A2A. Everyone looks at me like I'm retarded, but it works well for me. In general, people will say to do dynamic stretching preworkout and static stretching afterwards. Stretching before lifting is probably a poor idea. This results in an increased range of motion, reduced stability, and a reduced balance, but also a reduced maximum and explosive power. Ok, time to talk. Stretching before a workout or an event such as a race, in fact, has been shown to reduce performance up to 3%. I always do dynamit stretching first. People who have a yoga background will also have an easier time getting into weightlifting, namely progressing with the 'harder' lifts such as squats, deads, bent over rows - things that require a lot of stability and balance from your hips and back. Stretching is an important recovery tool for the body. You're talking about 3-5 exercises. I know that there is a lot of mixed opinion on static stretching before lifting. The secondary reasons are that it essentially opens you up to a ROM you're not very strong in, AND it can also be fatiguing. Once upon a time, stretching was king. Recently, there have been numerous articles reporting the effects of static stretching on strength. Stretching before lifting? Simple 5-10 minute routine with the basic gymnastics stretches for the hips, hams, quads, calves. Eliminates Lactic Acid. Heavy stretching will increase your ROM for a bit, but eventually the muscles will relax back a ways. High volume is really great. I also kind of just make things up on a regular basis. In programs such as PPL, with little rest days, how do you maximize the effectiveness of your workouts and keep from being sore all the time? Before is warmup, mobility exercises, then a CNS exercise. If your muscles do not receive enough oxygen, they experience aches, pains, tension, tightness, and even injury while exercising. A minute or two or stretching is better than nothing. In short, I LOVE stretching. squat 2 stands before squats, etc.)? If I'm doing snatches that day, I'll do hang snatches with my shoulder dislocation stick. IIRC, this is due to muscle having the most contractile power when the actin and myosin fibres are overlapping, but static stretching will stretch fibres apart so they don't overlap so much. Then I do a back bend and hold it for several deep breaths. Consult with your health care provider before starting a stretching program if you have had recent surgery, muscle or joint problems. However, because lifting weights constricts the muscles, if you’re not careful, your own body can actually hinder your gains. Ok, so maybe I don't need to make it a habit. In additions to suggests here I do some of the stretches recommended by the user troublesome. Stretching alone before a workout or an event is probably not beneficial and may impair performance for some sports and activities, including weightlifting. Because heavy stretching CAN be fatiguing, sure, but most people don't do heavy stretching as a warmup. Stretching When it comes to stretching, pre-workout stretching will not increase performance; in fact, it decreases your overall strength. This video will show you how to warm up before lifting weights. Since stretching relaxes and elongates muscles, it seems to temporarily reduce their ability to produce force; so to maximize your lifting, you should do it after training or at another time entirely. Close. I stretch before every workout and usually 3-5 times a week before bed. You contributing to this misleading conclusion is only helping to spread more wrong information. The studies were thorough and detailed the acute weakening effect of static stretching on the muscles. I agree with the yoga though. For example I squat with the bar about 10 times and if I still feel I need more I may do pause squats. Why? To do a dynamic stretching routine, choose 3-4 of the movements below. A study published in The Journal of Strength and Conditioning Research found that static stretching before a workout reduced participants’ strength in the squat by 8.36 percent, and reduced lower-body stability by 22.68 percent. usmcmp Posts: 21,347 Member, Premium Member Posts: 21,347 Member, Premium Member. Waist rotations, leg swings and body weight good morning and squats. Remember these basics while stretching: Pain is not gain! This means less contractile strength from the muscle, but longer muscle so more flexibillity. If you go in with the #volume4gainz mindset and try to rep out 50 sets, 6 times per week, you're going to be sore as shit and not be very "effective" at getting stronger or building muscle. By increasing your heart rate you will prepare the body to engage in the next few steps of the warm-up (i.e. Static stretching post lift + foam rolling. 22. My cooldown is 5-10 minutes of ab work mixed with stretches. Especially after a stretching time of 45 seconds or more. "Even doing a few static stretches at the end of a single workout will help with next-day muscle soreness so you won't be moving like a corpse." Cookies help us deliver our Services. DeFranco's Agile Eight and band dislocates. I do the full program before any kind of skwats. Skip to content. Also are there any other stretches or classes etc I could to help? Just curious if anyone knows stretches I could do before and after lifting. High volume, for a large muscle group, is 15-20 sets. get a good warm up routine, static stretching is not advised before heavy lifting. 0 « 1 2 » Go. Do not confuse dynamic stretching with ballistic stretching! A subreddit for general weight training discussion, focused on intermediate level and above in experience and strength, for those ranging from strength sport competitors, sports that benefit from weight training, or weight training enthusiasts. This is why stretching gains are so slow. 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