Stretching is KILLING Your Gains (BIG MISTAKE)
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Date: 2022-04-22
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Comments and reviews: 10
sport
Very true. I-m old school, I-ve been training with weights for many years and I-m now well into my 50-s and have no intention of stopping. We never used to to do more than a few free standing squats and some light dynamic stretching back in the day, because that-s what you did back then and no one thought anything more of it. But recently I decided that wanted to get more flexible so I included some static stretching several times per week including before a squat session. Big mistake. I started to get all kinds of problems with injuries and my strength seemed to wane. My instincts told me that the stretching just prior to the workout was not a good idea so I ceased and now all is going well again. I still stretch but that is on non workout days.
So yes I completely agree with all you say Jeff, great advice and great video.
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Very true. I-m old school, I-ve been training with weights for many years and I-m now well into my 50-s and have no intention of stopping. We never used to to do more than a few free standing squats and some light dynamic stretching back in the day, because that-s what you did back then and no one thought anything more of it. But recently I decided that wanted to get more flexible so I included some static stretching several times per week including before a squat session. Big mistake. I started to get all kinds of problems with injuries and my strength seemed to wane. My instincts told me that the stretching just prior to the workout was not a good idea so I ceased and now all is going well again. I still stretch but that is on non workout days.
So yes I completely agree with all you say Jeff, great advice and great video.
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No
This is actually very good advice. The only thing I have to comment is if you are in fact aiming towards flexibility, like you do martial arts and want to kick higher, pushing your boundaries like knowing you can't do a front splits but trying to do it anyways is a great way to achieve a front splits over a couple weeks. But if you are looking to do heavy squats don't waste your time on -stretches- do a few lunges and side lunges and maybe a plank or two totaling 5 minutes of time. Doing crazy long stretches only put stress on your CNS and you want your heaviest lift of the day to take the majority of your CNS's output of that day. Stretches put hell of a lot more stress on your body then you think. Just imagine when you stretch a rubber band enough it starts turning white and thin. Its heavy stress.
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This is actually very good advice. The only thing I have to comment is if you are in fact aiming towards flexibility, like you do martial arts and want to kick higher, pushing your boundaries like knowing you can't do a front splits but trying to do it anyways is a great way to achieve a front splits over a couple weeks. But if you are looking to do heavy squats don't waste your time on -stretches- do a few lunges and side lunges and maybe a plank or two totaling 5 minutes of time. Doing crazy long stretches only put stress on your CNS and you want your heaviest lift of the day to take the majority of your CNS's output of that day. Stretches put hell of a lot more stress on your body then you think. Just imagine when you stretch a rubber band enough it starts turning white and thin. Its heavy stress.
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Tanen
To have gain (muscle mass, it is enough to offer muscles a decent mechanical stress (lifting weights) which reaches 70-80% of maximum strength.
Stretching them prevents injury. It has nothing to do with GAINS.
Even if the stretching puts your muscles -out of the normal routine- and requires neural-pathways adjustments, so that you would perform less optimal. it would actually increase the effectiveness of the workout, simply by building more complexity to your brain-muscle neural connection. So that they are capable of more FLEXIBILITY and better adjustment to DIFFERENT movements, out of the routine.
Eventually leading to BETTER performance EVEN when the conditions are not optimal.
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To have gain (muscle mass, it is enough to offer muscles a decent mechanical stress (lifting weights) which reaches 70-80% of maximum strength.
Stretching them prevents injury. It has nothing to do with GAINS.
Even if the stretching puts your muscles -out of the normal routine- and requires neural-pathways adjustments, so that you would perform less optimal. it would actually increase the effectiveness of the workout, simply by building more complexity to your brain-muscle neural connection. So that they are capable of more FLEXIBILITY and better adjustment to DIFFERENT movements, out of the routine.
Eventually leading to BETTER performance EVEN when the conditions are not optimal.
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nizar
hi jeff
i do 5 mints warm up
my work out is
dumbell tricep pull over both hand dumbell each 12. 5 kg
pull over chest with two dumbell stick togather firmly 11. 5 kg each
pull over with heavy dumbell single wt 27kg
befor actual wk out i do all this 3
exercisr with 20%load
this process is ok?
i daily do this 3 exercise
for 15x3 set
5x2set
total 55rep
in evening at 5 pm i do shoulder work out all three head
i change evening workout daily such as shoulder
bicep
tricepe
chest
cardio
it is ok sir?
reply
hi jeff
i do 5 mints warm up
my work out is
dumbell tricep pull over both hand dumbell each 12. 5 kg
pull over chest with two dumbell stick togather firmly 11. 5 kg each
pull over with heavy dumbell single wt 27kg
befor actual wk out i do all this 3
exercisr with 20%load
this process is ok?
i daily do this 3 exercise
for 15x3 set
5x2set
total 55rep
in evening at 5 pm i do shoulder work out all three head
i change evening workout daily such as shoulder
bicep
tricepe
chest
cardio
it is ok sir?
reply
TRAINING
It depends on what your goals are and activities you are trying be be good at. If you only care about looking larger. Than flexibility isn't the top of the list. If you are fighting in Thai boxing than being flexible is suddenly very important or you won't have any decent kicks as a weapon. Or you will tear a muscle trying to knock out your opponent with a high kick. All depends on what you want.
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It depends on what your goals are and activities you are trying be be good at. If you only care about looking larger. Than flexibility isn't the top of the list. If you are fighting in Thai boxing than being flexible is suddenly very important or you won't have any decent kicks as a weapon. Or you will tear a muscle trying to knock out your opponent with a high kick. All depends on what you want.
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Jay
As it-s been said, dont stretch with cold muscles. It can lead to tears. Warm up the muscles before you lift and especially before you lift heavy. Stretching is what you do after the workout while muscles are warm and more -bendy/stretchy- having more flexibility helps a ton with some of the exercises that you probably do. I-m no trainer, but i had an amazing one
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As it-s been said, dont stretch with cold muscles. It can lead to tears. Warm up the muscles before you lift and especially before you lift heavy. Stretching is what you do after the workout while muscles are warm and more -bendy/stretchy- having more flexibility helps a ton with some of the exercises that you probably do. I-m no trainer, but i had an amazing one
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Mikey's
So I am definitely not more formally educated than you and any stretch of the imagination nor would I even attempt in this post to allude to it.
I just know that after 30 years of exercise if I don't stretch between sets my tendonitis flares up and when I do it doesn't.
I'm going to have to disagree for myself personally and not for anyone else
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So I am definitely not more formally educated than you and any stretch of the imagination nor would I even attempt in this post to allude to it.
I just know that after 30 years of exercise if I don't stretch between sets my tendonitis flares up and when I do it doesn't.
I'm going to have to disagree for myself personally and not for anyone else
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Fenris.
You know he's right, static stretching before some physical activity is bad, I won't really get into it but it's actually better to do some Dynamic stretching before your workout, and then static stretching once your exercise/workout is complete to relax your muscles. This is something I learned from my -workout class-
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You know he's right, static stretching before some physical activity is bad, I won't really get into it but it's actually better to do some Dynamic stretching before your workout, and then static stretching once your exercise/workout is complete to relax your muscles. This is something I learned from my -workout class-
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Ivett
I've been doing yoga every morning for almost a year but I'm new to strength training. We do hold some poses and it feels good to stretch when I wake up. Does this mean I can't do yoga before my workout routine? My body feels flexible and awake after my yoga practice, I would hate to cut it out.
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I've been doing yoga every morning for almost a year but I'm new to strength training. We do hold some poses and it feels good to stretch when I wake up. Does this mean I can't do yoga before my workout routine? My body feels flexible and awake after my yoga practice, I would hate to cut it out.
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sport
well I think its more like compromise. If you're so professional and efficient that a little length difference messes everything then listening to this might be smart. But personally my stiff shoulders block my ability to do pushups at all and I spend a lot of time to udjusting anyways
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well I think its more like compromise. If you're so professional and efficient that a little length difference messes everything then listening to this might be smart. But personally my stiff shoulders block my ability to do pushups at all and I spend a lot of time to udjusting anyways
reply
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