Stretching and AAS

[the.gladiator1987]

Im posting this because I am about to start a cycle, which is the main reason I want to start stretching.

CEo - sorry for being ignorant and immature at time, I know you probably know a lot more than me in weightlifting im just cocky and i was born that way But again sorry, id rather learn as much as I can from you than to try to make a point.

Anyway, I need to start stretching! Theres so many different stretches, but I need to know an overall good stretching routine that will help with my muscle gains, but mainly get my arms to be more straight. They are starting to just be bent, and itas because theyre bigger, but want to be flexible and not so tightened up.

 

[Gawd]

Hmm.. yea, a good stretching routine would be nice.
I just 10 mins of light cardio to get the blood flowing, then some basic stretching to loosin up the muscles.

 

[sweed]

I do light stretching before my first set. then after my first exercise I stretch the muscles I'm working out for about 2 minutes, then on to my next exercise and always stretching inbetween sets (most of the time I dont have time to stretch because im rest is 45 seconds) and exercises.

 

[SouthernLord]

Do dynamic stretches pre workout and static stretches post workout or on your off days. Youtube is your friend when it comes to stretching vids.

 

[SouthernLord]

These are gold

http://www.elitefitness.com/forum/w...ibly-best-upper-body-warm-up-ever-630883.html

http://www.elitefitness.com/forum/w...fting/warm-up-your-hips-agile-8-a-631289.html

 

[aquatic_glories]

Stretching is soo underrated

 

[joe d]

Im posting this because I am about to start a cycle, which is the main reason I want to start stretching.

CEo - sorry for being ignorant and immature at time, I know you probably know a lot more than me in weightlifting im just cocky and i was born that way But again sorry, id rather learn as much as I can from you than to try to make a point.

Anyway, I need to start stretching! Theres so many different stretches, but I need to know an overall good stretching routine that will help with my muscle gains, but mainly get my arms to be more straight. They are starting to just be bent, and itas because theyre bigger, but want to be flexible and not so tightened up.

dc stretching isthe best. dont do pre w/o

 

[the.gladiator1987]

dc stretching isthe best. dont do pre w/o

Im gonna do dc stretching. Looks intense. I think I saw 3 different way to do it and im gonna do it at the end of my workout. Obviously if youre on a bb split you jus stretch the muscle(s) that you worked that day correct?

 

[joe d]

Im gonna do dc stretching. Looks intense. I think I saw 3 different way to do it and im gonna do it at the end of my workout. Obviously if youre on a bb split you jus stretch the muscle(s) that you worked that day correct?

correct

 

[REFORMATA]

I always stretch the muscles I'm working that day...usually do dynamic preworkout..light static between my last sets..then in the shower stretch more static while under hot water...seems to help stretch that fascia

 

[ceo]

Im gonna do dc stretching. Looks intense. I think I saw 3 different way to do it and im gonna do it at the end of my workout. Obviously if youre on a bb split you jus stretch the muscle(s) that you worked that day correct?

correct. only stretch those you just worked. I do DC stretches also. You can read up on DC stretches at intensemuscle, in the Doggpound stickies.

As for prior to working out, I don't stretch, but I usually ride the bike for 5-10 minutes to get the blood flowing and body warm. I also rotate my joints. shoulders get rotated 20 times forwards and back in smaller circles, then 15-20 times forwards and back in large circles. I rotate elbows and wrists too 20 times each direction. You can do this while on the bike and save time.

Then of course I do my warmup sets, to get my joints and muscles ready for the heavy workset(s).

I would also work in a good stretch for the iliopsoas (hip flexors - psoas major and minor and iliacus muscles). These are tight in most people and are a common cause for lower back pain as they (psoas) attach to the lumbar spine.

There are others not directly addressed too, like erectors and traps that should be stretched as well.

I should add that you can do static stretches (and should do them) every day for at least 30-60 seconds once or twice a day. If it is a non workout day or a muscle that you haven't worked that day, be sure you've done something to warm up prior to stretching (walking, hot tub, hot shower, something to get blood moving/muscle warm/etc. - you get the idea). And don't go to quite the extreme (don't use weights for example to aid in the stretch). Use common sense.

 

[the.gladiator1987]

correct. only stretch those you just worked. I do DC stretches also. You can read up on DC stretches at intensemuscle, in the Doggpound stickies.

As for prior to working out, I don't stretch, but I usually ride the bike for 5-10 minutes to get the blood flowing and body warm. I also rotate my joints. shoulders get rotated 20 times forwards and back in smaller circles, then 15-20 times forwards and back in large circles. I rotate elbows and wrists too 20 times each direction. You can do this while on the bike and save time.

Then of course I do my warmup sets, to get my joints and muscles ready for the heavy workset(s).

I would also work in a good stretch for the iliopsoas (hip flexors - psoas major and minor and iliacus muscles). These are tight in most people and are a common cause for lower back pain as they (psoas) attach to the lumbar spine.

There are others not directly addressed too, like erectors and traps that should be stretched as well.

I should add that you can do static stretches (and should do them) every day for at least 30-60 seconds once or twice a day. If it is a non workout day or a muscle that you haven't worked that day, be sure you've done something to warm up prior to stretching (walking, hot tub, hot shower, something to get blood moving/muscle warm/etc. - you get the idea). And don't go to quite the extreme (don't use weights for example to aid in the stretch). Use common sense.

Thanks. My iliopsoas is pretty tight. I can tell when i do deep squats and hanging leg raises.

Also i was pouring milk in a glass today and so my shoulder was kinda rotated, and when i put the milk down my shoulder was in pain haha that is NOT good!

 

[the.gladiator1987]

bump

jus bumping this because im doing dc stretching, but what do i do on my of days? I want to do a light stretch, kinda like what you would do in PE class or before football practice. What are those called? sitting toe touches or standing quad stretch, etc

 

[ceo]

bump

jus bumping this because im doing dc stretching, but what do i do on my of days? I want to do a light stretch, kinda like what you would do in PE class or before football practice. What are those called? sitting toe touches or standing quad stretch, etc

See the last paragraph of my previous post.

 

[dark-knight]

this is what i do
first i will say never stretch cold!!!

beginning of every session- light warm up sets followed by light stretchs hold for 10 - 15 seconds

note; when i say lightt stretch it means exactly that. the idea is to move blood to the area and warm it up with the light sets

after weight training i do 30min cool down cardio then stretch the worked muscles hold for 25 seconds (3-4 different stretches)

also if you get time/have the cash you should try get a sports massage once a month. it helps a lot

 

[RickO'Shea]

Gotta do the Kals pre and Static Post. I do Yoga twice a week to help with balance, plus you burn a shitload of cals doing it too.

 

[the.gladiator1987]

Cool will do the static stretching ED and the DC stretching post workout. I never knew taking a hot bath warms up the muscle the same way, makes sense tho! Always learnin somethin new!

What kind of yoga exercises do you do rick?

 

[RickO'Shea]

it's about a 1hr and a half of Hot Yoga, Sometimes I'll watch the P90X Version, but I also take it at the school. It's freakin money for keepin injuries down!