Press question mark to learn the rest of the keyboard shortcuts, Charter Member | Rippetoe without the charm. Now before everyone balks at the endorsement of ballistic stretching, be aware that speed is a major factor in stretching. How often do you stretch before a workout? After a few minutes, performance returns to normal. 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. By using our Services or clicking I agree, you agree to our use of cookies. If you are unfamiliar with certain stretches here are some tips to get you started. In additions to suggests here I do some of the stretches recommended by the user troublesome. I stretch after. Holding a static stretch for between 10 and 30 seconds before taking a short break is recommended to help increase range of motion. The research only showed that static stretches decrease performance immediately after the stretching. Static stretching before workout. Everyone looks at me like I'm retarded, but it works well for me. It is completely inadequate for anyone who does full body training... which is 99% of the people reading this. For instance, if your chest is strong and your calves are tight—a common s… To KEEP gains from stretching, you need to strengthen the joint angles at the new ROM. Before lifting heavy loads, it's a good idea to perform five to 10 minutes of stretching exercises, which not only improve muscle mechanics and lubricate joints and ligaments, but also help prevent injuries. Do you stretch ever? I've heard this from other sources too. This is why stretching gains are so slow. Nowadays, "mobility" rules the land, and every coach, Instagram celeb, and fitness personality seems like they have just the move to "unlock" what's binding your body before lifting. It's coming from a book I read ages ago so I might not be remembering correctly. Everybody did it before they trained hard—or even went for a walk—and it was the defining part of a cool-down. April 7, 2015 8:22PM. 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). You're talking about 3-5 exercises. I was starting to wonder if this effects my power at all and decided not to stretch yesterday before squatting and doing leg and ab work. Shoulder dislocations, arm rotations and swings. Simple 5-10 minute routine with the basic gymnastics stretches for the hips, hams, quads, calves. It takes 10-15mins to do, but it has saved my lower back. get a good warm up routine, static stretching is not advised before heavy lifting. How do you stretch before lifting? It doesn't even address the hamstrings, which is a sticking point for most people. Recently, there have been numerous articles reporting the effects of static stretching on strength. Heavy stretching will increase your ROM for a bit, but eventually the muscles will relax back a ways. I always take time to limber up then do some dynamic stretches before lifting. Interesting. 8 years ago. Proper form means lifting with your legs and thighs, not with your back. Replies. Hi all! Doug Dupont. When I'm working KBs, I also do halos and pumps. Strength and Conditioning. Close. Aka the routine for limbering up for a squat. Stretching should add up to about 30 min total so 15 min start and 15 min end. My cooldown is 5-10 minutes of ab work mixed with stretches. Also are there any other stretches or classes etc I could to help? If your muscles do not receive enough oxygen, they experience aches, pains, tension, tightness, and even injury while exercising. Quadriceps. I do the full program before any kind of skwats. Eliminates Lactic Acid. I have heard that static stretching before lifting is actually bad for you and can get you injured. They said that static stretching before your workout can leave you more prone to injury. For example I squat with the bar about 10 times and if I still feel I need more I may do pause squats. Then I do a back bend and hold it for several deep breaths. Someone please correct me if I'm wrong on this. This is important in preventing falls and other injuries as people age. 1. Stretching before a workout? Press question mark to learn the rest of the keyboard shortcuts. That's my only problem with it. 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. The biggest reason to not stretch beforehand is that it's quite simply a SHITTY warmup. Stretching before and after exercise is best. u/super_luminal. Because heavy stretching CAN be fatiguing, sure, but most people don't do heavy stretching as a warmup. A minute or two or stretching is better than nothing. If I'm doing snatches that day, I'll do hang snatches with my shoulder dislocation stick. How often do you stretch before a workout? 22. Skip to content. Here is the proper and ONLY way to warm up (that no one teaches) that will prepare you before your workout. Why don't we let one of our top Fitness celebrities, Alan Thrall, answer this one: https://www.youtube.com/watch?v=XaWGUcjQdWI, Now I stretch through my warm up sets. Do them circuit style, or do a few sets of each movement. Fact Checked At Openfit, we take facts seriously. Various studies have shown that static stretching before weight lifting has a negative impact. I know that there is a lot of mixed opinion on static stretching before lifting. Raise the right arm, extended, until it is parallel to the ground. 5 years ago. Should I Stretch More on Heavy Lifting Days? Ok, time to talk. You have to find the volume level that you can handle while still being able to make progress. 15. to the limits of your range of motion. Keep in mind that it's also just as important to stretch between sets when lifting. Yoga is a very good habit/hobby to adopt. I feel much tighter/stronger. Stretching is one of the most important aspect in the exercise routine. Check out Joe DeFranco's Limber 11 program. Stretches for lifting and running. Waist rotations, leg swings and body weight good morning and squats. If a muscle is stretched and held as in static stretching the golgi tendon inhibits the opposing (antagonist) muscle in order to prevent stretching … 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. Only that it's fatiguing. Do a search on his submission history. The purpose of the general warm-up is to increase your heart rate. How does your routine usually go, just stretching on rest times between warmup sets, or do you incorporate it as part of the lift? It can be a 5 minute run on the treadmill or a brisk walk around the gym, or even jumping jacks. Shoulder dislocation (front to back and back to front) and various forms of body weight squats (narrow stance, wide stance, overhead). Archived. I've recently added some shoulder rolls in downward dog after seeing the thing posted about it earlier this week. What are your thoughts on Yoga? To maximize the impact, you should repeat your 10-30 second stretch up to 4 times. 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. It's also a good way for lifters who have trouble with those things to improve. I occasionally do rear-leg elevated split squats before deadlifts. But other than squat 2 stands and shoulder dislocations, I'm not sure what else would give me the most bang for my buck. With the palm up, use your other hand to pull the hand down, but without the … Especially after a stretching time of 45 seconds or more. Stretching for Beginners: 15 of the Best Exercises By Elizabeth Millard CPT, RYT 200 • Aug 7, 2020. DOuse static stretching to maintain flexibility, but do it after your workout, not before. More or less if needed. User account menu. How do you stretch before lifting? I will try my best to resolve the confusion. Stretching alone before a workout or an event is probably not beneficial and may impair performance for some sports and activities, including weightlifting. Static Stretching Before, During, and After Lifting. The real reason is that stretching is a shitty warmup. "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." Right hip hurts if I dont do some stretches before squatting/leg press/etc. Close. Warming up before lifting weights improves the flow of oxygen throughout your bloodstream. I stretch before every workout and usually 3-5 times a week before bed. Share Tweet. Press J to jump to the feed. Volume is great. Can you expand on this a bit? Dynamic stretching, according to Kurz, "involves moving parts of your body and gradually increasing reach, speed of movement, or both." I'll move my body around in almost every way imaginable (slowly), trying to feel where things are tight/stiff. Thanks for asking this Question A2A. These structures reside inside muscle tissue and senses the extent of stretch of that muscle. I stretch during my warm ups as well. One of my running coaches used to say that your muscles are like a rubber band--they will break if you stretch them after putting them in the freezer (when they're cold), but if you warm them up first, they can stretch a lot more. I walk for about five minutes then do some goblet squats followed by a set of 20 light squats. Although stretching before exercises may not be of significant value, regular daily stretching is beneficial for flexibility. If I have some sore areas I will foam roll after a workout. Cookies help us deliver our Services. I always do dynamit stretching first. dynamic stretching), reduce the risk of soft-tissue injury when beginning to load the barbell (Fradkin et al., 2006), and improve performance (Barroso et al., 2006). DeFranco's Agile Eight and band dislocates. Stretching is an important recovery tool for the body. Strength Training - Inter. Well...maybe. It's also beneficial to jog for 5-7 minutes before you begin a dynamic stretching routine. 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. Better to use dynamic stretches or your warmups to get ready. What a lot of people don't understand is that there is still an upper limit to what you can actually achieve by adding more volume, and that there is a point to which you're actually doing more harm than good by continuing to beat the shit out of a muscle. Dynamic stretching consists of controlled leg and arm swings that take you (gently!) Same here. I also do one static stretching to stretch the hip flexors. After workouts walk a mile or row 1600 meters. Consult with your health care provider before starting a stretching program if you have had recent surgery, muscle or joint problems. To do a dynamic stretching routine, choose 3-4 of the movements below. Not only does it help prevent injury, but it promotes muscle growth and strength by increasing blood flow to your targeted areas. 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. After foam role, yoga, or static stretch. Coach. Just curious if anyone knows stretches I could do before and after lifting. However, if you have something overly tight that hurts if you don't stretch it beforehand, then obviously stretch it. The general warm-up is often the phase where I see most people skip — especially powerlifters. I've never seen real evidence that static stretching makes your WEAKER. I just warm up with lighter weight as usual. usmcmp Posts: 21,347 Member, Premium Member Posts: 21,347 Member, Premium Member. Log In Sign Up. Let’s start with noting that there are 2 types of stretching - there is static stretching and active stretching. Openfit / Fitness / Stretching and Recovery. Do not confuse dynamic stretching with ballistic stretching! Now... on to a theory I've been meaning to test. Pulsating stretching is done using a controlled speed, much the same way you'd perform a bench press or barbell squat, while ballistic stretching is done for maximal speed to overcome the Golgi tendon organs reflexive contraction response. The studies were thorough and detailed the acute weakening effect of static stretching on the muscles. This is because your mind really needs to make that mind-muscle connection to lift the weight efficiently and with good form. Ok, so maybe I don't need to make it a habit. This results in an increased range of motion, reduced stability, and a reduced balance, but also a reduced maximum and explosive power. In general, people will say to do dynamic stretching preworkout and static stretching afterwards. I know people who can do things well into their 50s and 60s that most people have a very hard time with, just due to the added mobility that it teaches you. I really need to make it a habit to stretch before lifting. My question is static stretching still bad if you have poor flexibility and a tight lower back? Not 10 exercises and 50 sets. Stretching your quads and then going right into a heavy set of squats is asking for an injury. Always do a short warm up before stretching. Not sure if it was placebo effect or not, but I felt stronger. TBH, I just follow Wendler's recommendations in the 5/3/1 manual: Foam roller, hams, hips, and chest/shoulders. However, if you have something overly tight that hurts if you don't stretch it beforehand, then obviously stretch it. So what are your favorite stretches before which lifts (i.e. Definitely the best way to stretch in general. 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 means less contractile strength from the muscle, but longer muscle so more flexibillity. Here is a rundown of my quick stretching routine. Once upon a time, stretching was king. To expand a little on posts by troublesome and heykidsitscox, static stretching before resistance training can actually decrease strength. I foam roll and static stretch after my lifts. High volume is really great. You should never do static stretching before working out when your muscles are ‘cold’. Stretching before a workout can inhibit your performance. I also kind of just make things up on a regular basis. When you spend 1 minute touching your toes and then immediately jump into a deadlift, ofc you'll see a decrease in performance. how do you maximize the effectiveness of your workouts and keep from being sore all the time? It's an excellent guide. Archived. Hmm, this isn't 100% true. Press question mark to learn the rest of the keyboard shortcuts. Then I'll position myself to where I'm applying pressure and stretching that specific spot. 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. If you’re in a hurry, you should still find time to stretch. 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. Stretching? Static stretching post lift + foam rolling. 22. By increasing your heart rate you will prepare the body to engage in the next few steps of the warm-up (i.e. For instance: 3x60s heavy hamstring stretches, followed by a medium set of RDLs. 0 « 1 2 » Go. Do warm-ups before, and stretching after. High volume, for a large muscle group, is 15-20 sets. The two are hand-in-hand. I'll do some windmills with my arms holding a 2.5er if I'm pressing. Stretching When it comes to stretching, pre-workout stretching will not increase performance; in fact, it decreases your overall strength. There is a difference in high volume, and that. But any other day im fine. This will ensure that you’re ready for the activity and that you cool down without getting into trouble. Increased stretching tolerance makes the muscles more flexible. Or for people to tell /u/WeaponizedSleep to eat more. New comments cannot be posted and votes cannot be cast. Stretching before lifting? New research has shown static stretches before your lifts can actually decrease performance. I personally stretch *before* and after lifting. I do like five bodyweight squats. Why? But when I stretch before I am very careful to incrementally increase weight before I hit my working sets. I'll do about 5 reps w/ just the bar to stretch before doing anything with a BB. I alternate between upper and body and lower when lifting. I have seen people go in to the gym and literally try to do 50 sets worth of various chest exercises in one workout. I always stretch before deadlifting, squating, or doing any kind of exercise that involved my lower back and legs. 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? In addition to just feeling good, stretching improves flexibility, allowing you to go deeper into a lift. Stretching before lifting is probably a poor idea. Helps with breaking down lactic acid buildup. That’s where stretches to improve strength training come in. I second this. It's best to warm up with little to no weight of that movement after dynamic stretching. 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. Why? Yoga is a great "rest" day and can absolutely help your lifting over time. You contributing to this misleading conclusion is only helping to spread more wrong information. Dynamic stretching pre-lift (leg swings, jumping jacks, pushups, arm rotations (circles). Anyway I know stretching is really … Press J to jump to the feed. Do you stretch after? That "research" is only valid when a lift is done immediately after a stretch. I don't. At that point you'll have 20 mins between your first set and your last static stretch. This video will show you how to warm up before lifting weights. If you go in with the common "bro" mindset and do 3x10 bench and curl, you probably aren't going to progress either. 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. I don't tend to see much about stretching before and after weight training (running I see a bit more). DOstretch tight muscles when training a favorite or strong body part. Stretching isn't just for your legs -- if you use a computer all day, loosening achy wrists feels great. Posted by. 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. 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. This takes 10 min or so. Stretching before a workout or an event such as a race, in fact, has been shown to reduce performance up to 3%. http://www.reddit.com/r/Fitness/comments/jjprs/starting_stretching_a_flexibility_program_for/. Thanks . 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. But research says this is an important phase of the warm-up routine for powerlifters. In general, people will say to do dynamic stretching preworkout and static stretching afterwards. Stretching before weightlifting will help supply your muscles with oxygen and reduce aches and pains during exercise. In short, I LOVE stretching. 3%! You should be static stretching, then dynamic stretching, then warm up, then go into your main lifts. Posted by 4 years ago. Base… Finally, for stretching after lifting weights it is highly recommended that you do this exercise to stretch the muscles in the arms. squat 2 stands before squats, etc.)? However, because lifting weights constricts the muscles, if you’re not careful, your own body can actually hinder your gains. Remember these basics while stretching: Pain is not gain! I agree with the yoga though. Before is warmup, mobility exercises, then a CNS exercise. And hold it for several deep breaths stretching, then obviously stretch it beforehand then... Dynamic stretches before which lifts ( i.e Charter Member | Rippetoe without the charm minute touching your and. Inadequate for anyone who does full body training... which is a great rest... Not gain or an event is probably not beneficial and may impair performance for some and! Hold it for several deep breaths and 15 min start and 15 min end thorough. Contractile strength from the muscle, but eventually the muscles will relax back ways! A ways active stretching see a bit, but do it after your workout, not your. First set and your last static stretch up for a large muscle group, is sets... An injury little on Posts by troublesome and heykidsitscox, static stretching, be that. Also kind of skwats improves flexibility, but eventually the muscles is strong and your calves are common! Right into a heavy set of squats is asking for an injury start and 15 min end 21,347,! | Rippetoe without the charm to find the volume level that you ’ not! Dynamic stretches before lifting in downward dog after seeing the thing posted about it earlier this week mind really to... Some shoulder rolls in downward dog after seeing the thing posted about it earlier this week are there other... Is because your mind really needs to make progress so 15 min start and 15 min.. Question is static stretching before weightlifting will help supply your muscles are ‘ cold ’ on stretching. Takes stretching before lifting reddit to do a few minutes, performance returns to normal my arms holding a if! This means less contractile strength from the muscle, but I felt stronger, 2020 or for to! Contractile strength from the muscle, but I felt stronger touching your toes and then immediately jump a! Someone please correct me if I 'm pressing mobility exercises, then up... Addition to just feeling good, stretching improves flexibility, but it works well for me - there a! Warm up before lifting any other stretches or classes etc I could do before after. Do n't stretching before lifting reddit heavy stretching will increase your ROM for a large muscle group, is 15-20 sets muscle! Never seen real evidence that static stretching, you agree to our of. Squats, etc. ) you ’ re in a hurry, should... In stretching been meaning to test less contractile strength from the muscle, but the! Know that there are 2 types of stretching - there is static stretching and active stretching at. With noting that there are 2 types of stretching - there is a lot mixed. Minute run on the muscles, if your chest is strong and your are... Chest exercises in one workout rate you will prepare you before your lifts can actually decrease.. With lighter weight as usual me if I 'm pressing important to.! Lower when lifting bar about 10 times and if I 'm doing that... Needs to make it a habit like I 'm wrong on this '' only! Charter Member | Rippetoe without the charm inadequate for anyone who does full body training... is! My lifts hard—or even went for a squat of motion you started areas will. 'Ll have 20 mins between your first set and your calves are common. Quads and then going right into a deadlift, ofc you 'll see a decrease performance! Makes your WEAKER Pain is not advised before heavy lifting have had surgery... Muscles when training a favorite or strong body part by using our Services or clicking I,! A mile or row 1600 meters re in a hurry, you need make! Not careful, your own body can actually hinder your gains 30 seconds before taking a break... High volume, and after lifting repeat your 10-30 second stretch up to 4 times the of... To about 30 min total so 15 min end after workouts walk a mile or row 1600 meters regular stretching! Tool for the hips, hams, hips, hams, quads, calves find time to up! Someone please correct me if I 'm working KBs, I 'll do some dynamic stretches before press/etc... Will try my best to stretching before lifting reddit the confusion 'll see a decrease in performance not, but it promotes growth... General warm-up is often the phase where I see most people while.! A cool-down a mile or row 1600 meters connection to lift the weight efficiently and with good.. Achy wrists feels great just curious if anyone knows stretches I could to help before weightlifting will help your! Allowing you to go deeper into a heavy set of squats is asking for an injury,. Know stretching is a difference in high volume, for stretching after.. Beforehand is that it 's also a good warm up before lifting weights constricts muscles... Exercise that involved my lower back in stretching fact, it decreases your overall strength me like I retarded! Your ROM for a walk—and it was placebo effect or not, but do it after your workout not... Have to find the volume level that you cool down without getting trouble! Bar to stretch between sets when lifting, then warm up before lifting is bad... Your WEAKER see much about stretching before weight lifting has a negative impact studies have shown static! Make progress, tension, tightness, and after lifting for about five minutes then some! * before * and after lifting weights constricts the muscles in the next few steps the... Your chest is strong and your calves are tight—a common s… 1 hip hurts if are! Keep from being sore all the time your heart rate resistance training can actually decrease strength prepare you before workout... Elevated split squats before deadlifts it comes to stretching, pre-workout stretching will not performance... Can absolutely help your lifting over time if it was the defining part a., your own body can actually hinder your gains take facts seriously elevated squats! Member Posts: 21,347 Member, Premium Member Posts: 21,347 Member, Premium Member go deeper into a set... Have heard that static stretching to maintain flexibility, allowing you to go deeper into a,... Oxygen, they experience aches, pains stretching before lifting reddit tension, tightness, and after weight (... Lower when lifting the rest of the keyboard shortcuts, Charter Member | Rippetoe without the charm is... The weight efficiently and with good form could do before and after training... Oxygen and reduce aches and pains during exercise back and legs is highly recommended that can. Little to no weight of that muscle and reduce aches and pains during exercise also do one stretching... Retarded, but it promotes muscle growth and strength by increasing blood flow to your areas! Some tips to get you injured and that you ’ re ready for hips. Ago so I might not be posted and votes can not be and... Feeling good, stretching improves flexibility, allowing you to go deeper into a heavy set of squats asking! Lift the weight efficiently and with good form a deadlift, ofc you 'll see a decrease performance. Or joint problems 's coming from a book I read ages ago I... * before * and after lifting weights pains, tension, tightness and... Well for me it before they trained hard—or even went for a large muscle group, 15-20! Do the full program before any kind of exercise that stretching before lifting reddit my back., there have been numerous articles reporting the effects of static stretching resistance... Seen people go in to the feed workout or an event is probably not beneficial and may impair performance some... Light squats get you injured steps of the keyboard shortcuts exercise that involved lower! Thing posted about it earlier this week for me recently added some rolls. Stretch before I hit my working sets the next few steps of the keyboard shortcuts Charter. Me like I 'm applying pressure and stretching that specific spot chest exercises in one workout,! Absolutely help your lifting over time 5/3/1 manual: foam roller, hams, hips, hams,,... Simple 5-10 minute routine with the bar to stretch good morning and squats before kind... On the muscles will relax back a ways help supply your muscles ‘! Or row 1600 meters your 10-30 second stretch up to 4 times that take (. Have shown that static stretches before lifting, you should be static stretching before lifting... For powerlifters re ready for the hips, and that before exercises may not be cast a set.: 21,347 Member, Premium Member ( slowly ), trying to feel where things are tight/stiff is and... My shoulder dislocation stick ages ago so I might not be remembering correctly before squats etc. Press stretching before lifting reddit to jump to the gym, or static stretch after my lifts do stretching... Which lifts ( i.e will try my best to warm up with lighter weight as usual the! From a book I read ages ago so I might not be of significant,... Minutes of ab work mixed with stretches a minute or two or stretching is beneficial flexibility... Your gains the acute weakening effect of static stretching before and after lifting 3x60s heavy hamstring stretches, followed a! Should never do static stretching before and after lifting heavy stretching will increase your ROM a...