Sretching

**boxer08** · 03-29-2008, 10:11 AM

How many of you stretch. Im going to start to static stretches before training but after a warm up is this okay.

**SMCengineer** · 03-29-2008, 10:15 AM

I do light stretching to start out and heavy fascia stretching after my last set on each bodypart.

**MuscleScience** · 03-29-2008, 10:15 AM

I would advise against it, a lot of resent research has shown that stretching before training not only impairs muscle contractile strenght but it has no effect on reducing injury and some studies have shown that it can actually increase your risk. It would be much more beneficial to stretch afterwards than before. This is the optimum time anyway. The risk vs benefit before training is not worth int IMHO.

**Odpierdol_sie!** · 03-29-2008, 11:05 AM

Originally Posted by MuscleScience

I would advise against it, a lot of resent research has shown that stretching before training not only impairs muscle contractile strenght but it has no effect on reducing injury and some studies have shown that it can actually increase your risk. It would be much more beneficial to stretch afterwards than before. This is the optimum time anyway. The risk vs benefit before training is not worth int IMHO.

Yeah i agree, i never stretch, but more through being lazy than anything.
I read somewhere couple of days back that stretching before is proving to be counter productive.

**LawMan018** · 03-29-2008, 11:23 AM

Originally Posted by MuscleScience

I would advise against it, a lot of resent research has shown that stretching before training not only impairs muscle contractile strenght but it has no effect on reducing injury and some studies have shown that it can actually increase your risk. It would be much more beneficial to stretch afterwards than before. This is the optimum time anyway. The risk vs benefit before training is not worth int IMHO.

Where the hell did you read that? I'm not saying I don't believe you but I just don't see how it would make sense? All the time I hear people getting injuries from not stretching before doing a heavy set cold etc...

**DSM4Life** · 03-29-2008, 11:26 AM

If you do warm up sets i don't see a need to stretch.

**MFT81** · 03-29-2008, 11:55 AM

Its true, although a simple "warm up" is important both physically and mentally, Just do a bit of cardio, a few warm up sets. PWO streatching is great,

Have any of you guys done Foam Rolling, It helps break up the collagen cross fibers in the fascia and has the same benefits as deep tissue massage...

**Odpierdol_sie!** · 03-29-2008, 12:16 PM

Originally Posted by MFT81

Its true, although a simple "warm up" is important both physically and mentally, Just do a bit of cardio, a few warm up sets. PWO streatching is great,

Have any of you guys done Foam Rolling, It helps break up the collagen cross fibers in the fascia and has the same benefits as deep tissue massage...

Foam rolling?

**Odpierdol_sie!** · 03-29-2008, 12:21 PM

Originally Posted by DSM4Life

If you do warm up sets i don't see a need to stretch.

Same here

**MFT81** · 03-29-2008, 12:24 PM

Originally Posted by Odpierdol_sie!

Foam rolling?

Heres a link...

http://www.fwonline.com/frtg.htm

Can be very painfull but its similar to the type of massage BB's will get done to break up the fascia to allow growth. Helps with recovery/flexability as well...

**MuscleScience** · 03-29-2008, 12:51 PM

Originally Posted by LawMan018

Where the hell did you read that? I'm not saying I don't believe you but I just don't see how it would make sense? All the time I hear people getting injuries from not stretching before doing a heavy set cold etc...

Read up on a theory called the "Length, Tension Relationship," of skeletal muscle and you will have your answer.

**MuscleScience** · 03-29-2008, 12:51 PM

or at least it would be a start

**wilson9d** · 03-29-2008, 01:42 PM

Originally Posted by MuscleScience

I would advise against it, a lot of resent research has shown that stretching before training not only impairs muscle contractile strenght but it has no effect on reducing injury and some studies have shown that it can actually increase your risk. It would be much more beneficial to stretch afterwards than before. This is the optimum time anyway. The risk vs benefit before training is not worth int IMHO.

Agreed, however I do stretch my neck and shoulders to avoid pinched nerves and knots in my neck and back. I stretch my legs on leg day and before I run. I think I get a better work out.

**tadpoleboyy** · 03-29-2008, 03:07 PM

i stretch my legs before leg day workouts. Ive noticed that when i dont stretch, i get horribly sore/ more sore than if i do stretch. Lots of stretching afterwards tho... If any i prefer to do warm up sets, high rep light weight, quick speed. Ive also got into the habit of doing 15-20 minutes on the speedbag before any upper body workouts.

**Odpierdol_sie!** · 03-29-2008, 06:14 PM

I warm up by kneeling on a swiss ball and holding the contraction for my core, i then use a balance board to do weider press ups, and to do slow squatts (depending if its a leg or chest day). On top of these i also use the vew-do board, been using it 3 months and is the best warm up tool i have ever used in my life.

**Odpierdol_sie!** · 03-29-2008, 06:18 PM

Originally Posted by MFT81

Heres a link...

http://www.fwonline.com/frtg.htm

Can be very painfull but its similar to the type of massage BB's will get done to break up the fascia to allow growth. Helps with recovery/flexability as well...

Thanks for the link mate, i will look in to that. Always wondered what those foam rolls were for in my local gym.