|
2006/10/24, 08:00 AM
There are often questions about stretching and I found this a fair read. The complete article is at:
http://www.thinkmuscle.com/newsletter/030.htm
Recently a new study was published in The Journal of Strength and Conditioning Research (2) As the title of the study so aptly states, acute muscle stretching inhibits muscle strength-endurance performance. In this study two separate experiments were conducted. In experiment 1, the hamstring strength-endurance exercise (Nautilus leg curl machine) was measured by exercise performed at 60 and 40% of body weight following either a no-stretching or stretching regimen. In experiment 2, using a test-retest protocol, a hamstring strength-endurance exercise was performed at 50% body weight on 4 different days, with 2 tests following a no-stretching regimen and 2 tests following a stretching regimen. Their findings indicated that there is a significant and repeatable decrease in hamstring strength-endurance performance using leg curls following an acute stretching treatment.
Now this is not the first study demonstrating the deleterious effects of pre-exercise stretching on strength and power. Research has shown an inhibitory effect of pre-exercise stretching on maximal strength (3,4,5,6,7,8,9,10), vertical jump performance (11,12,13,14,15), and sprinting (16,17). Despite all this evidence, people, including exercise professionals and coaches still think pre-exercise stretching is critical. Old habits die hard, especially in the word of coaching.
So my point in pointing out all this evidence that if you want to incorporate stretching into your routine for the purpose of increasing a growth stimulus, there would obviously be a good and not so good time to do it. I hear a lot of people saying that they are adding stretches after each set. This would not be the best time to use loaded stretching in that it may compromise your strength and prevent you from getting in as much volume at a given weight as you need. The best time to do your stretching would be after the last set for any given muscle group. And as always, use caution when stretching vulnerable joints such as shoulders.
|
|
|
|
2006/10/24, 08:10 AM
Yep - I watch the trainers at my gym do a lot of 'interesting' things... clients walk in the door and go right into working sets, clients stretch inbetween sets...
A lot of people still adhere to old ideas about stretching.
Stretch post-workout as part of your cool-down and relaxation.
--------------
AIM HIGH TIME FLIES
|
|
2006/10/24, 08:14 AM
I like bb1's analogy on this...about stretching a cold rubberband...it stretches much better when it's warm than it does when it's cold.But it is hard to ditch the notion that stretching before a workout is a must.
|
|
2006/10/24, 08:16 AM
All I can say is that after 12 years of lifting, I see little difference to doing it before, during, after, or not at all. Obviously there are some flexability issues, but in terms of injury prevention I see no real need for it.
--------------
Stop freaking talking about what you squat and SHOW ME WHAT YOU SQUAT!
7707mutt@freetrainers.com
|
|
2006/10/24, 04:03 PM
Well I do stretch some during a workout or before a lift....but its only for somthing that felxabilty is the issue. For example...my incline when it gets heavy I can't touch my chest....and it pulls in my right shoulder....So i stretch it out a lil..rest 45secs....dor my 4-5 reps...
For the most part....I very rarely stretch. I'm a as needed kinda person when it comes to stretching.
As long as your going full range on all you excercises...you should have a pretty descent functional flexability for the weight room.
--------------
Get your bicep curling, cut off shirt, matching workout outfit wearing,flexing in mirror "toned" wanna-be ass , out of my squat rack!
People don't reach thier true potental, only those who seek it.
|
