Stretching?

[Ach3r0n]

To each his own, but if I do static stretching before lifting my strength will be significantly compromised. This also seems to be the norm.

I agree and the latest research supports this position as well.

The old presumption that holding a stretch for 20 to 30 seconds — known as static stretching — primes muscles for a workout is dead wrong. It actually weakens them. In a recent study conducted at the University of Nevada, Las Vegas, athletes generated less force from their leg muscles after static stretching than they did after not stretching at all. Other studies have found that this stretching decreases muscle strength by as much as 30 percent. Also, stretching one leg’s muscles can reduce strength in the other leg as well, probably because the central nervous system rebels against the movements. [Read more ....]

 

[insertnamehere]

I find that allowing the main lift I'm performing that day to warm me up, along with light dynamic movements in between sets works best. I've learned to take a little extra time with just the bar until I start feeling warmed up, then slide a plate on and repeat.

 

[dnml]

Static stretching has been shown in countless studies to decrease strength output. Most I've read measure either squat or vertical leap.

This is why you won't find athletes static stretching much if at all. For example, rather than touching their toes to stretch the hammies, they'll be straight-leg high kicking while walking (dynamic stretching).

Static stretching does cause micro tears in muscle tissue, which is one way it aids hypertrophy.

Depending on the goal, either or both can be effective.

In my personal experience, the thing any type of stretching helps the least with is general flexibility!

 

[Barrpiece]

I always do a warmup jog or elliptical then some dynamic stretches before workout out...after i workout i do more static stretches

Dynamic is better before activity preparing your body for those movements
Static is always better after

Before a lot of sports injuries all i ever did was static stretches. After many trips to the doctor and physical therapy I've learned to do dynamic before my activities and static after and have been injury free since

 

[TheronB]

This ^^^^

 

[radcon]

Seems that no one has yet mentioned that stretching doesn't work.
Great that it's helping you Barrpiece to not get injured. If it works, keep doing it.

Let's get serious though. Our hamstrings our under the load of 200, 300, 400+ when we deadlift. You think you're going to lengthen your hamstrings by putting a little tension on them as you stretch them? Who stretches these days? That's not to say you shouldn't make sure you're mobile enough to get into the position your're about to load.

 

[Barrpiece]

I agree with you for the most part and no some ppl dont need to stretch really cuz they r already mobile n loose enough to get into proper position and as long as u can do that u should be fine but I've always been a very unflexible person and it has always helped for me whereas my buddy never ever stretches and he's totally fine..different things work for different people i guess

 

[TheronB]

I don't stretch to avoid injury or to prepare for heavy lifting. I stretch because it alleviates a lot of the stiffness and inflammation I get when I don't do it. It just makes me feel better, but I've never noticed any affect on injury rate or lifting ability.

 

[hotdog23]

Static stretching will cause a bout of neuromuscular inhibition. Will definetly decrease output. I use warm up sets pre and static stretching after. A longer muscle is capable of producing more contractile force

 

[pmac928]

I usually do 3 warm up sets with every exercise. Today was leg day, I wish I had a grease fitting attached to the sides of my knees cause the first to warm up sets are brutal...

 

[Blacken]

I stretch afterwards my flexable was shit but has gotten good after doing DC style stretches.

 

[Mr. Deltoid]

I too never stretch and in the 18 yrs I've been lifting I never have. I've never had any serious injuries lifting as a result so for me it's always been more about warming up with a light set or two and GOOD FORM. Everyone is different though so to each his own.

 

[cdoubleu]

Im myself used to stretch my shoulders constantly thinking it was going to help the issues i had with them. After no progress i finally researched. I found, like many have said, that dynamic is the way to go pre workout. What i also discovered is that static stretching is a problem before heavy lifting because it actually relaxes the muscle, which is why it should be used post workout/sport. Anyway since ive stopped all the stretching and focussed on good warm ups and workouts my shoulders are problem free. Maybe not for everyone.

 

[bigpoppachump]

It may sound strange but when I stretch I seem to become more injury prone with my joints and sloppier with my form. If I go through a shoulder exercise without stretching I have 0 pain during and after the exercise. If I stretch before shoulder exercise it feels as though my shoulder is about to tear off my body and can remain painful for weeks after that day leading me to dancing around shoulders on lift day. Same with legs and hips. The only truly beneficial stretch Ive found for myself pre-workout is the forward fold stretching as close to the ground as I can that day, I feel this has helped with my lower back problems.