Flexibility and Weight Lifting
#1
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Flexibility and Weight Lifting
I started working out again 3 1/2 month ago that focused on upper body, after a year of hiatus.
I notice I lost some flexibility.
Do you guy do any kind of stretches or something that can help w/flexibility?
I notice I lost some flexibility.
Do you guy do any kind of stretches or something that can help w/flexibility?
#2
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Select a muscle and it shows how to exercise it and how to stretch it
http://www.exrx.net/Lists/Directory.html
http://www.exrx.net/Lists/Directory.html
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just make sure to stretch afterwards. Stretching will slightly fatigue the muscles. So if you stretch before, you will not me maximizing your lift potential.
Do warm-ups instead.
Do warm-ups instead.
#4
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Originally Posted by RaptorCLS
just make sure to stretch afterwards. Stretching will slightly fatigue the muscles. So if you stretch before, you will not me maximizing your lift potential.
Do warm-ups instead.
Do warm-ups instead.
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What do you mean by lift potential? If your goal is to lift as much weight as possible, I guess you woudln't want lose your lift potential. But for the most part, people want to either lose weight or tone up. I've read that stretching is important for muscle development after the work out. When I get really sore, I stretch those muscles in order to help increase circulation and recovery.
As for stretching tips, anything that pulls the muscle you want to stretch is stretching. Hence the term "stretching" Basically go against the motion that the muscle goes.
As for stretching tips, anything that pulls the muscle you want to stretch is stretching. Hence the term "stretching" Basically go against the motion that the muscle goes.
#6
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Originally Posted by RaptorCLS
just make sure to stretch afterwards. Stretching will slightly fatigue the muscles. So if you stretch before, you will not me maximizing your lift potential.
Do warm-ups instead.
Do warm-ups instead.
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#8
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Looks like there are several points of view on stretching - I have been lifting for years and always have stretched beforehand and have never sustained a lifting-related injury, so that is my personal experience. I suppose it's the whole "6 of one, 1/2 dozen of the other" argument that neither approach is right or wrong.
Let's take squats - I can see how doing some reps with the bar, then 135, then 155, etc could have a similar effect as stretching since you are using relatively minimal weight.
Let's take squats - I can see how doing some reps with the bar, then 135, then 155, etc could have a similar effect as stretching since you are using relatively minimal weight.
#9
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Originally Posted by Adam_Schwartz
Looks like there are several points of view on stretching - I have been lifting for years and always have stretched beforehand and have never sustained a lifting-related injury, so that is my personal experience. I suppose it's the whole "6 of one, 1/2 dozen of the other" argument that neither approach is right or wrong.
Let's take squats - I can see how doing some reps with the bar, then 135, then 155, etc could have a similar effect as stretching since you are using relatively minimal weight.
Let's take squats - I can see how doing some reps with the bar, then 135, then 155, etc could have a similar effect as stretching since you are using relatively minimal weight.
All depends on what results you're going for I suppose (I still stretch before lifting )
I think the person I'm referring to was mainly saying not to do the stretching first thing. Like don't show up at the gym cold, then stretch and lift - get the body warmed up first, then stretch if you want to. I need to look this stuff up again
#10
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I see, perhaps getting some blood flow and muscles warmed up before stretching is the idea. I especially put in at least 5 min on the stationary bike if I do deadlifts or squats and that always helps. I've tried it before without any bike work and my legs did not feel as good.
I admit that I am bad about stretching AFTER lifting, so I need to improve on this.
I admit that I am bad about stretching AFTER lifting, so I need to improve on this.
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Originally Posted by Adam_Schwartz
You are suggesting not to stretch before lifting? That is not good advice IMO. I'd rather stretch before and help avoid injury as opposed to lifting an extra 5-10 lbs. Also, I never feel fatigued after stretching, at least compared to the energy I exert doing squats, pull ups, etc.
Yes, if you go directly to lifting a weight thats you normally lift all the time, you will injury yourself.
For example:
Barbell Curls
start a weight that you can 12-15 reps (1 set) warm-up
go to a weight that you go 8-12 reps (2nd set) increase weight
go to a weight you go to 5-8 reps (3rd set) increase weight
go to a weight you go to 3-4 reps (4th set) highest weight to do 3-4 reps
last set reduce your highest weight about half then do it to failure.
Also note to use proper form...not doing this can also cause injuries or just plain not getting the gains you hope for.
What I refer to is for building muscle, not toning up to be a runner or something (just to clarify)
Last edited by RaptorCLS; 12-28-2005 at 04:31 PM.
#13
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Originally Posted by RaptorCLS
If you are trying to build muscle, you should not stretch before lifting. You do warm-ups intead.
Yes, if you go directly to lifting a weight thats you normally lift all the time, you will injury yourself.
For example:
Barbell Curls
start a weight that you can 12-15 reps (1 set) warm-up
go to a weight that you go 8-12 reps (2nd set) increase weight
go to a weight you go to 5-8 reps (3rd set) increase weight
go to a weight you go to 3-4 reps (4th set) highest weight to do 3-4 reps
last set reduce your highest weight about half then do it to failure.
Also note to use proper form...not doing this can also cause injuries or just plain not getting the gains you hope for.
What I refer to is for building muscle, not toning up to be a runner or something (just to clarify)
Yes, if you go directly to lifting a weight thats you normally lift all the time, you will injury yourself.
For example:
Barbell Curls
start a weight that you can 12-15 reps (1 set) warm-up
go to a weight that you go 8-12 reps (2nd set) increase weight
go to a weight you go to 5-8 reps (3rd set) increase weight
go to a weight you go to 3-4 reps (4th set) highest weight to do 3-4 reps
last set reduce your highest weight about half then do it to failure.
Also note to use proper form...not doing this can also cause injuries or just plain not getting the gains you hope for.
What I refer to is for building muscle, not toning up to be a runner or something (just to clarify)
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Originally Posted by RaptorCLS
just make sure to stretch afterwards. Stretching will slightly fatigue the muscles. So if you stretch before, you will not me maximizing your lift potential.
Do warm-ups instead.
Do warm-ups instead.
Every "up to date" trainer, will now have their people train AFTER exercising or, in the case of other sports, after the drills are done or the after the game is done.
Stretching before any 100% sort of activity (from an intensity and overload perspective) hampers that activity.
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Originally Posted by TXXXX
I started working out again 3 1/2 month ago that focused on upper body, after a year of hiatus.
I notice I lost some flexibility.
Do you guy do any kind of stretches or something that can help w/flexibility?
I notice I lost some flexibility.
Do you guy do any kind of stretches or something that can help w/flexibility?
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Originally Posted by phipark
I don't know about that. I feel stronger when I stretch. But maybe don't stretch in between sets.
However, there is not ONE study that has proven any injury avoidance evidence because of stretching.
Stretching is good, for overall joint health and maintaining flexibility which many sports athletes need, but it hampers maximum performance if done before that performance takes place.
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Originally Posted by Adam_Schwartz
You are suggesting not to stretch before lifting? That is not good advice IMO. I'd rather stretch before and help avoid injury as opposed to lifting an extra 5-10 lbs. Also, I never feel fatigued after stretching, at least compared to the energy I exert doing squats, pull ups, etc.
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Originally Posted by JimmyCarter
I've heard that stretching prior to lifting can actually lead to injury and should only be done after lifting
From a logical standpoint, it might make sense when you think of it this way:
Because after stretching, the ROM is increased, for bodybuilders that emphasize the importance of ROM when lifting, the joint comes closer to its limits while overloaded and some form of injury could take place there because of the above.
However, again, no definitive research exists yet about this.
#20
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Originally Posted by gavriil
Stretching is good, for overall joint health and maintaining flexibility which many sports athletes need, but it hampers maximum performance if done before that performance takes place.
This thread has some revelationary info for me - I was ALWAYS under the impression that stretching at least SOME before lifting was a good idea. But now I am reading the complete opposite. Not arguing that it's wrong, but just one of those things. I will gladly spend my time stretching after lifting rather than before.
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Originally Posted by Adam_Schwartz
OK, I thought you were saying stretching beforehand was a bad idea COMPLETELY. So when you are trying to add muscle, you'd want to use the warm up sets as your pre-lifting stretching, so to speak. Cheers!
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also a side note...people say that streching will prevent cramps...not really...if you drink the proper amount of water for your body, you will not cramp up. I drink about 1.5-2 gallons a day.
#23
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Originally Posted by gavriil
How have you "noticed you've lost some flexibility" ?
And the less range of turning my head side to side.
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Originally Posted by Adam_Schwartz
So anytime I see a baseball or basketball player stretching out 20-30 minutes before a game, they are actually wasting their time?
This thread has some revelationary info for me - I was ALWAYS under the impression that stretching at least SOME before lifting was a good idea. But now I am reading the complete opposite. Not arguing that it's wrong, but just one of those things. I will gladly spend my time stretching after lifting rather than before.
This thread has some revelationary info for me - I was ALWAYS under the impression that stretching at least SOME before lifting was a good idea. But now I am reading the complete opposite. Not arguing that it's wrong, but just one of those things. I will gladly spend my time stretching after lifting rather than before.
Hi Adam,
I used to compete in swimming, tennis, and football..so I can say this one things about stretching for athletics
Stretching beforehand can be benefical when playing sports. Reason is because you're stretching of course, the tendons and muscle tissue. You are not trying to harm/damage these tissues during your activity, thus wanting them to be 'stretched and limber'
In bodybuilding or weight training, the key to 'building muscle' is to first damage it. Muscles are not growing. They are rebuilding. When you workout heavily, you're tearing the muscle tissues. The growth factor is the repairing processing. You take supplements or what not (basically you want lots of protein) to aid in this process so that you prevent further muscle breakdown. A good anabolic would assist well in this.
Hope this helps a little.
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Originally Posted by Adam_Schwartz
So anytime I see a baseball or basketball player stretching out 20-30 minutes before a game, they are actually wasting their time?
This thread has some revelationary info for me - I was ALWAYS under the impression that stretching at least SOME before lifting was a good idea. But now I am reading the complete opposite. Not arguing that it's wrong, but just one of those things. I will gladly spend my time stretching after lifting rather than before.
This thread has some revelationary info for me - I was ALWAYS under the impression that stretching at least SOME before lifting was a good idea. But now I am reading the complete opposite. Not arguing that it's wrong, but just one of those things. I will gladly spend my time stretching after lifting rather than before.
http://www.sportsgeezer.com/sportsge...tretching.html
#26
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Originally Posted by gavriil
A little better one is this site, I believe
http://www.treelight.com/health/exer...ingBasics.html
#27
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Originally Posted by RaptorCLS
Hi Adam,
I used to compete in swimming, tennis, and football..so I can say this one things about stretching for athletics
Stretching beforehand can be benefical when playing sports. Reason is because you're stretching of course, the tendons and muscle tissue. You are not trying to harm/damage these tissues during your activity, thus wanting them to be 'stretched and limber'
In bodybuilding or weight training, the key to 'building muscle' is to first damage it. Muscles are not growing. They are rebuilding. When you workout heavily, you're tearing the muscle tissues. The growth factor is the repairing processing. You take supplements or what not (basically you want lots of protein) to aid in this process so that you prevent further muscle breakdown. A good anabolic would assist well in this.
Hope this helps a little.
I used to compete in swimming, tennis, and football..so I can say this one things about stretching for athletics
Stretching beforehand can be benefical when playing sports. Reason is because you're stretching of course, the tendons and muscle tissue. You are not trying to harm/damage these tissues during your activity, thus wanting them to be 'stretched and limber'
In bodybuilding or weight training, the key to 'building muscle' is to first damage it. Muscles are not growing. They are rebuilding. When you workout heavily, you're tearing the muscle tissues. The growth factor is the repairing processing. You take supplements or what not (basically you want lots of protein) to aid in this process so that you prevent further muscle breakdown. A good anabolic would assist well in this.
Hope this helps a little.
Can I stretch after a set or should I wait until I'm completely done with the muscle?
#28
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Originally Posted by RaptorCLS
Hi Adam,
I used to compete in swimming, tennis, and football..so I can say this one things about stretching for athletics
Stretching beforehand can be benefical when playing sports. Reason is because you're stretching of course, the tendons and muscle tissue. You are not trying to harm/damage these tissues during your activity, thus wanting them to be 'stretched and limber'
In bodybuilding or weight training, the key to 'building muscle' is to first damage it. Muscles are not growing. They are rebuilding. When you workout heavily, you're tearing the muscle tissues. The growth factor is the repairing processing. You take supplements or what not (basically you want lots of protein) to aid in this process so that you prevent further muscle breakdown. A good anabolic would assist well in this.
Hope this helps a little.
I used to compete in swimming, tennis, and football..so I can say this one things about stretching for athletics
Stretching beforehand can be benefical when playing sports. Reason is because you're stretching of course, the tendons and muscle tissue. You are not trying to harm/damage these tissues during your activity, thus wanting them to be 'stretched and limber'
In bodybuilding or weight training, the key to 'building muscle' is to first damage it. Muscles are not growing. They are rebuilding. When you workout heavily, you're tearing the muscle tissues. The growth factor is the repairing processing. You take supplements or what not (basically you want lots of protein) to aid in this process so that you prevent further muscle breakdown. A good anabolic would assist well in this.
Hope this helps a little.
Perhaps I am nit picking about comments in this thread about stretching. I assume we need to keep in mind that we are talking specifically about stretching before weight lifting, not stretching before doing ANY activity, including athletics.
As I sit back and think, I can understand the theory that stretching before lifting allows an increased ROM, perhaps too much ROM that would be counter productive and lead to injury. But gavrill stated that NO studies have shown pre-lifting stretching to be beneficial at all, which is pretty big. As he also said, the public in general has always been told to stretch before lifting, which I admit I have always done. But that does not mean I won't change my routine, esp if there is evidence to support a change.
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Originally Posted by Doom878
I was wondering that also. That makes total sense.
Can I stretch after a set or should I wait until I'm completely done with the muscle?
Can I stretch after a set or should I wait until I'm completely done with the muscle?
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Originally Posted by Adam_Schwartz
Honestly not being rude here, .
Never thought you were bro...we can all learn from each other. Thats why I love discussions such as these. Sorry if anything I wrote seemed snippy...it wasnt my intention.
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Originally Posted by Doom878
When I wait until after how long should I stretch for? Do I have to do like 3 sets of 30 seconds or something? Sorry if it was in the links.
#33
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Originally Posted by RaptorCLS
Never thought you were bro...we can all learn from each other. Thats why I love discussions such as these. Sorry if anything I wrote seemed snippy...it wasnt my intention.
#34
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Well my workout was pretty quick since I didn't stretch in between and before. I did feel weak at first probably because the usual stretch wasn't there to warm me up. I never felt stiff and I stretched afterward. So far so good. Let's see how I feel tomorrow.
#35
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I stretch once a week.....
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Originally Posted by Adam_Schwartz
But gavrill stated that NO studies have shown pre-lifting stretching to be beneficial at all, which is pretty big.
What I said was that there are no conclusive and complete studies that prove that stretching can prevent injuries.
There are benefits from stretching, but they have nothing to do with preventing injuries.
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Originally Posted by Adam_Schwartz
As I sit back and think, I can understand the theory that stretching before lifting allows an increased ROM, perhaps too much ROM that would be counter productive and lead to injury. .
"Tighter" muscle fibers is better than less tight fibers for overload/strength training.
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Originally Posted by Adam_Schwartz
The thought never crossed my mind dude - as much as I *think* I know about lifting, fitness, nutrition, etc, rarely a day goes by that I don't learn something new. I have been lucky enough to find things that work well for me, but I'll never stop trying to find a better way. This new info on stretching is a prime example - I am kind of excited to try out post-lifting stretching and not worry about stretching beforehand. I've been on other boards where people are more concerned about flexing their e-muscles than helping others, which is why I like posting here.
#39
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Originally Posted by gavriil
THat's not what gavriil said at all
What I said was that there are no conclusive and complete studies that prove that stretching can prevent injuries.
There are benefits from stretching, but they have nothing to do with preventing injuries.
What I said was that there are no conclusive and complete studies that prove that stretching can prevent injuries.
There are benefits from stretching, but they have nothing to do with preventing injuries.
#40
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Originally Posted by gavriil
Also, Adam, you might want to rethink your pre lifting warmups. Especially during your big muscle group days (deadlifts, squats) From what I understand from what you might be over-warmingup and slightly hampering your overload sets