I thought someone mentioned a study that showed stretching will not help avoid injury, or at least not as much as people say.
Danny -or anyone else who knows-, would you mind explaining why static stretching should be done after?
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Danny is right on. I do active, dynamic stretching first. This includes the exercises I am going ot be doing that day with 50% of the weight then 75% of the weight, then my work sets. It gets the body ready to do the task with proper form.
After the work out, I find static stretching (think HS gym class) helps releive soreness and other unpleasantness). I've seen various opinions on the after-workout part, but it has worked for me....
this is a quote from Paul Cribb which might be helpful.
"The majority of the research on this topic suggests that stretching a muscle before heavy lifting may reduce its capacity to exert maximum force. A most recent study that confirms the results of many others was completed by researchers at Wayne State University and published in the Journal Of Strength & Conditioning Research (17, 484-488) late last year.
The scientists found that stretching prior to lifting actually decreased biceps strength during fast and slow velocity contractions. Their findings suggested that strength decreases because muscles become “less-stiff” and not because stretching reduces the recruitment of motor units (the muscle fibers and the nerve that activates them)."
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Not to speak for Vandamme but all that type of research I have seen has been done on static stretching. I can probably find the stuff from Science of Flexibility if you want Fish.
Danny
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Quote:
Originally posted by DKing: Not to speak for Vandamme but all that type of research I have seen has been done on static stretching. I can probably find the stuff from Science of Flexibility if you want Fish.
Danny
Nah man, I'm cool. I've read enough on BOTH sides of this argument. I believe in dynamic stretching. I believe in the power of Bill Hartman. I believe in auto-regulation.
These things have worked for me. If I have to trade off a little weight in my lift to feel more prepared and focused on my form, I'll gladly make that "sacrifice". It works for me...
What you are doing is right on. And what Bill recommends. The dynamic stuff is great. I do it before all my workouts now after the retreat. The book I was refering too is one I bought from Bill so it gives pretty good perspective on his ideas which are totally backed by science. Bill rules.
Danny
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Quote:
Originally posted by DKing: What you are doing is right on. And what Bill recommends. The dynamic stuff is great. I do it before all my workouts now after the retreat. The book I was refering too is one I bought from Bill so it gives pretty good perspective on his ideas which are totally backed by science. Bill rules.
This is a question sports physiologists are examining with greater interest, especially since an Australian study published last year in the Journal of the American College of Sports Medicine found that stretching before exercise does not appear to prevent muscle injuries.
The idea of stretching before and after physical activity is based primarily on tradition and common sense. However, the latest research suggests that it is more important to perform an "active" warm-up before exercise and leave the stretching until after the workout.
It's well documented that stretching plays a role in rehabilitation from injury. It is also widely accepted that stretching improves athletic performance by increasing the range of motion of joints. A greater range of motion means you are less likely to become injured when over-extending your body during competition or tough workouts.
Flexibility is still one of the key measures of fitness along with strength and cardiovascular endurance, so don't neglect this important component. However, the warm-up should focus on the specific movements you're about to perform. Follow a thorough stretching routine after physical activity.
Medicine and Science in Sport and Exercise 32:271-277. 2001"
Paul Cribb, B.H.Sci HMS
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The MAX-OT workout requires a LOT of warm up sets. These are the only "stetches" that I perform.
I don't do any stretching after the intense lifts. The MOX-OT theory requires that the last lifts you do are the heavy lifts. No light lifts to end with...something to do with "muscle memory"?
Here the quote I was remembering from the MAX-OT web...
"Your muscles seem to have a "muscle memory". This memory is influenced by the last set that you do. Your muscles will remember the last set and adapt to the signal you create. It can either be a heavy set of overload in a 4-6 rep range which signals maximum growth, or a light set to failure which produces little to no stimulation.
Maximum stimulation occurs through overload. That is not just me talking, that is physiology. This physiological principle is the basis of Max-OT and one of the reasons Max-OT is the most effective way to train. After you start training with the Max-OT principles you will realize that more is not better as far as sets and reps are concerned. "
Is it recommended to do static stretching after the workout for a reason other than that's the only time that's left? I mean do any studies suggest that doing static stretching after the workout brings along some kind of benefit that doing it before would not?
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And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
The benifit to doing to after is in the fact the muscles are already warm. Its not a great idea to do a lot of stretching on muscles that haven't been warmed up at all yet. But I hate doing stretching right after a workout, so I typically do it at night after a hot shower which will get my muscles pretty warm.
Danny
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