Stretching Before Lifting?

[Elementality]

I've read contradicting views on this. Some people say just get your heart rate up, start lifting low weight and build up to max like a 5x5 approach. Others say, stretch thoroughly after warmup, then go do sets at medium to heavy.

So, stretch before or after a lift? This question is aimed for core lifts like squats.

 

[dabuffguy]

I've read contradicting views on this. Some people say just get your heart rate up, start lifting low weight and build up to max like a 5x5 approach. Others say, stretch thoroughly after warmup, then go do sets at medium to heavy.

So, stretch before or after a lift? This question is aimed for core lifts like squats.

Stretching and HR are both good. You definitely want to stretch your legs before doing squats. Strectching out your hammies and quads are a good idea. It doesn't take anything away from or add to the workout. It helps prevent injury is all.

I stretch for like 1 minute before performing each sets of sets. No bog deal, but no need to stretch for 30 minutes prior to lifting, thats goofy.

Get the HR up and stretch out a little. There are only pros to stretching a little, no cons I can think of.

 

[skyflyer231]

IMO. Just do a quick full body stretch after whatever warm up you do, before your entire workout.

This is what I do. I just hold each stretch I do for about 5 seconds.

I've never been injured lifting weights.

 

[sugashane]

I like to do long stretches after working out. Holding each for about 30-45 secs, where its just slightly uncomfortable. Before, riding a bike, jogging, or using an eliptical to warm up usually is fine with me.

 

[Oniw17]

From what I've heard, static stretching before lowers performance because it causes your muscles to relax. Stretching after is better for flexibility anyway.

 

[Tatyana]

From what I've heard, static stretching before lowers performance because it causes your muscles to relax. Stretching after is better for flexibility anyway.

+1

This is the latest although a bit 'flys in the face of common knowledge', my physio fills me in on a lot of the latest performance studies.

I am sure some of the MD mag science blurbs have also stated this.

Stretching before puts people at MORE of a risk of injury.

Warming up with walking or bike is beneficial though.

I would have to check, but I think it is also best to wait about an hour after training to stretch.

 

[GUARDIAN]

I just warm up with the exercise I am about to do. After I am done lifting I do some extreme stretching. I also like to save specific exercises for the end that involve stretching such as flyes for chest and pullovers for back.

 

[Tatyana]

I just warm up with the exercise I am about to do. After I am done lifting I do some extreme stretching. I also like to save specific exercises for the end that involve stretching such as flyes for chest and pullovers for back.

BINGO, that too.

Forgot that part. What a team.

Dynamic stretching, doing a light set of the exercise you are going to do is the best way to warm up.

 

[timtim]

stretching before exercise effects the stretch reflex of the muscle. not good and any stretching when the muscle and joint are not completely warm is an injury waiting to happen.

 

[captainahole]

+1

This is the latest although a bit 'flys in the face of common knowledge', my physio fills me in on a lot of the latest performance studies.

I am sure some of the MD mag science blurbs have also stated this.

Stretching before puts people at MORE of a risk of injury.

Warming up with walking or bike is beneficial though.

I would have to check, but I think it is also best to wait about an hour after training to stretch.

I have just recently read a white paper on this and it seems to agree with this the one thing it does state is a short stretch out of the muscle group you are not training is a nono just a brief stretch of the area you are training

 

[skyflyer231]

and any stretching when the muscle and joint are not completely warm is an injury waiting to happen.

I don't agree with this. I'd say any stretching is better than none. And if you do it later on after your workout before you go to bed for example, I believe it's fine. You'd have to really purposely tear your muscle to injure yourself stretching.

Stretches done sometime after the workout should definately be done for 30 seconds each stretch.

 

[musketeer]

There are different types of stretch. Developmental stretches are prolonged and often painful and should be done warm, post workout. Less intense, warm-up type stretches are beneficial in terms of working out any knots in a muscle and ensuring optimum blood-flow to the working muscle; for me it's usually a few sets of deep squats for the hips and thighs, pec and shoulder pulls and hanging from a chin-up bar.

 

[timtim]

I don't agree with this. I'd say any stretching is better than none. And if you do it later on after your workout before you go to bed for example, I believe it's fine. You'd have to really purposely tear your muscle to injure yourself stretching.

Stretches done sometime after the workout should definately be done for 30 seconds each stretch.

i bolded the statement i agree with. stretching is beneficial, that is clear.

research stretching some. its clear that stretching a cold muscle does little for the actual stretching of the muscle and places the cold muscle in a position for injury. the muscle has to be warm and have blood in it in order for stretching to provide any benefit and most importantly avoid tearing injuries.

 

[skyflyer231]

It has to be warm in order for there to be ANY benefit???

 

[timtim]

It has to be warm in order for there to be ANY benefit???

as far as actually stretching the muscle and lengthening? from what i have read and have been told, yes.

 

[Tatyana]

It has to be warm in order for there to be ANY benefit???

Yes, to avoid injury.

Even runners will often start running, warm up and then stretch.

Walking on a treadmill or biking, then a few warm-up sets is the way I like to 'stretch' for training.

I will do a bit of stretching AFTER I train.

 

[thebadguy54]

http://www.cmcrossroads.com/bradapp/docs/rec/stretching/stretching.pdf

 

[skyflyer231]

This is good to know.

 

[Oniw17]

What's +1 mean btw?

 

[GUARDIAN]

What's +1 mean btw?

it means u agree with the post u r replying to.

 

[skyflyer231]

So here's a question:

How warm exactly do you have to be in order for stretching to nbe beneficial. What about if you just go for like a 5 minute walk, or even do something like vacuum, do dishes, or clean. Would you be warm enough for there to be lengthening and stretching? Or should you do it after an intense workout?

 

[ceo]

I, like Guardian, do warm ups with the exercise I am about to do my working set(s) with, then I immediately do an extreme stretch for that muscle after my working set(s), before I move on to the next muscle group.

So, I do my chest exercise(s), and after my working set(s), I immediately do my extreme stretch for chest. I then move on to my shoulder exercise(s).

I am stretching the muscle while it is (quite) warm. I find this way greatly helps my recovery and the point of extreme stretching is to stretch the muscle fascia to make room for muscle growth (ala. Parillo, and later DoggCrapp).