hi everyone , some strenght coaches say to stretch before the training session to increase the ROM , and some say the opposite , they say that it decreases the strenght and increases the risk of injuries
what do you guys think
amn.
Depends on how you’re applying it.
If you have a chronic tightness issue, like someone who deadlifts like a scared cat because of hip flexor and hamstring tightness then it’s going to be very beneficial for you to static stretch before lifting. Is it a good idea for the average lifter without mobility issues to do 4 x 30s of quad stretches before they squat? Probably not, but it’s hard to ever go wrong with some hip flexor stretching.
My pec major/minor flexibility is really bad so in between most of my sets of rows and pullups I’m doing some kind of doorway stretch.
Bottom line for most people is to avoid doing much volume of stretching for agonists/primary movers in whatever exercises you’re doing that day, unless you have a severe mobility issue.
thanks man it’s much appreciated!
i’ve heard your not suppose to, but I need to stretch my hamstrings, groin, and hips before every deadlift or squat session, or i wont be able to get into the positions i need to do the lift
The evidence that has been published links static stretching to decreasing force output when the stretch is done just prior to work. Some studies had people do static stretching and then measured their vertical leap, it would be less. If you go through a stretching routine prior to a squatting session, you should be fine. I would definitely not stretch just prior to each set.
ok i got it, that’s what i’m doing (stretching before the begining of the session , not all the sets) since i’m following the 5/3/1 i’v seen wendler stretch prior to his sessions that’s why i got confused
thanks man
amn
The decrease in jump was something very small, like 3%, and that is speed-strength, not absolute strength, or strength speed, which most of us train for. If you feel safer and better able to do your exercise, absolutely you should stretch. Personally, I only stretch my antagonists before lifting, but I stretch everything else that might be troubling me (hips and shoulders usually) on my off days or after lifting.
just think about what is going to maker you weaker, MAYBE taking a 3% hit in some types of strength, or not being able to hit the right groove in a 500+lb squat.
I say stretch what you need to hit depth with good form.
And always stretch the hip flexors no matter what you are doing.
well schultzie , what y’re saying seems more than logic , i’d prefer to hit the groove
thanks man
[quote]schultzie wrote:
just think about what is going to maker you weaker, MAYBE taking a 3% hit in some types of strength, or not being able to hit the right groove in a 500+lb squat.
I say stretch what you need to hit depth with good form.
And always stretch the hip flexors no matter what you are doing.[/quote]
Its actually 7% decrease in force during knee extention and an 8% decrease in knee flexion. Thats a pretty huge difference if you are planning on lifting heavy weights. Thats also based on a study that only delt with what happens to the muscles that move your knees, I would assume its more significant in larger muscles, like the ones the move your hips.
The warm-up should be just that, a warm-up. There are a million other ways to be able to hit your groove without static stretching. Static stretching is just the easiest way to do it. Since you found your way onto this forum, and this goes for everyone one here, I would assume that you dont want to bullshit your way through your training.
Spend 12 bucks on a foam roller, do hip swings in every direction, do some wall squats, then get into your workout after a decent warm-up with the bar and some lighter weights. Search the web for some dynamic warm-ups, DeFrancos and The Desiel Crew have some pretty good ones.
thanks man! i’m gonna do now some researchs in the web about the dynamic warm -ups and incorporate the one i’m not doing yet.
talking about defronco i got a dvd of him “superstrenght” where he explains and shows pretty much eveything about the strengh training and i noticed that most of his athletes lifted with an awfull technique ( lifting the hips very high during the bench press , and rising with the hips first in the squat) without any reaction from him and i don’t get it!!!
It really doesn’t make any fucking maybe an inch or two in a vertek test so fucking what.
You should really do it afterwards however while your warm so you get a better stretch but at the end of the day if you want to stretch first knock yourself out, people in the 70s,80s and 90s where setting world records that are still giving modern day weighlifters a boner before some ponce decided to nit pick stupid shit like this.
should be doesn’t make any diffrence.
lol, you’ve got a way with words, Marc.
[quote]IrishMarc wrote:
It really doesn’t make any fucking maybe an inch or two in a vertek test so fucking what.
You should really do it afterwards however while your warm so you get a better stretch but at the end of the day if you want to stretch first knock yourself out, people in the 70s,80s and 90s where setting world records that are still giving modern day weighlifters a boner before some ponce decided to nit pick stupid shit like this. [/quote]
Agreed. They were also too coked out to give a fuck.
You are right. At the time I posted that I was getting “hip flexor pinch” at the bottom of my squat, which turned out to be TFL and glute medius actually, and stretching and rolling it helped a ton. I had just recently switched to sumo and my hips were taking a beating.
After is the best time to stretch because you are warm and most pliable.