* The 2012 Gym Rats Thread *

LiE · 23 Mar 2012 at 14:29

of course, I don't think anyone here has ever advocated doing stretching before exercises.

Stretching/mobility need only be used to treat a specific problem you have.

Delvis · 23 Mar 2012 at 14:30

That's pretty much what the article says - Static stretching is pointless before a workout if not dangerous in some cases.

If you are to do static stretches, it says to do them in as close to the exercise as possible...ie front squats as they say, just hold the bar in the position for 30 seconds to loosen up the arms so it isn't as tight during the set.

However, mobility does have its place.

Take Home Messages

You can't increase a muscle's length by stretching it. You can only increase your neural stretch tolerance.

To increase flexibility, adhere to the specificity principle. Increasing passive ROM is best achieved by 30 seconds of static stretching in a position as close to the desired position as possible. Increasing active ROM is best achieved by performing the desired movement against a resistance over your maximal ROM.

Keep warm-ups short and to the point. Prepare your body for the specific task at hand.

If you want to change your posture, you need to become aware of it and correct it until holding your new posture becomes automatic.

Steedie · 23 Mar 2012 at 14:30

To be fair, I didn't read the article Delvis posted and assumed it was a pro stretching article

Delvis said:
However, mobility does have its place.

Meh

Delvis · 23 Mar 2012 at 14:34

Steedie said:
Meh

In short, if you can't get full ROM after stretching or performing the action for a month, it may be a soft tissue issue, which mobility work can help.

If after two months of frequent stretching you still can't perform a movement, you likely have poor technique, a muscle imbalance, or soft-tissue restrictions.

Some people are just ridiculously flexible, and will never notice any restrictions due to the lifestyle they have lived. However, if for instance you have worked in an office all your life, and done practically nothing as a kid, you're going to struggle (naturally) with certain movements

Steedie · 23 Mar 2012 at 14:35

In which case, fair enough. But to me, unless you need it, it really doesn't fit in to a normal workout routine

Delvis · 23 Mar 2012 at 14:37

Steedie said:
In which case, fair enough. But to me, unless you need it, it really doesn't fit in to a normal workout routine

Indeed

Basically says, if you spend more than 5 minutes...Then what the hell are you doing?

And just to quote something else:

If you want to increase your ROM in a movement, like squats, the most effective way is simply to do the exercise. Ironically, it's often the most ardent haters of isolation exercises that prescribe isolation stretches for this purpose.

However, contrary to stretching, resistance training can also increase muscle length. The key is to strengthen the muscle eccentrically in its lengthened position.

If someone has short hamstrings, doing good mornings or Romanian deadlifts is more effective than any possible amount of stretching.

In short, just do the damn exercise

kai · 23 Mar 2012 at 14:39

I have to agree with steedie on this! i perform very light reps for a few minutes. The only real stretching, mobility is rotary cuff.

Some guys spend best part of 10-15 minutes on the mats stretching every single muscle then they come across to weights and train arms (huh?)

LiE · 23 Mar 2012 at 14:40

I don't think anyone here is saying do stretching before training.

Steedie · 23 Mar 2012 at 14:42

LiE said:
I don't think anyone here is saying do stretching before training.

We're just having a rant :mad:

TommyV · 23 Mar 2012 at 14:44

I don't stretch at all apart from maybe a little during my workout in attempt to get rid of some lactic acid..

cant be arsed!

LiE · 23 Mar 2012 at 14:47

That's fair enough Tommy, but not everyone can hit perfect squat form without doing some work

we aren't all gifted.

The Funktopus · 23 Mar 2012 at 14:48

Just starting to make good progress, when last night on the shoulder press there's a tearing sensation, followed by a burning pain from my right shoulder.

Always seems to happen when I start to feel like I'm getting somewhere. Oh well, back to purely cardio for a few weeks I go until this stops hurting.

LiE · 23 Mar 2012 at 14:50

Sounds bad, you should see a physio if it's something that keeps occurring.

Freefaller · 23 Mar 2012 at 14:52

I always do lots of mobility work before a workout.

Delvis · 23 Mar 2012 at 14:52

Pretty much the story of my life

Freefaller · 23 Mar 2012 at 15:03

It acts as a perfect warm up. Less time needed doing lots of silly light weights.

Steedie · 23 Mar 2012 at 15:51

New sig, you mirin brahs?

Skillmister · 23 Mar 2012 at 15:51

Strong sig.

Steedie · 23 Mar 2012 at 15:51

Skillmister said:
Strong sig.

Mirin your sig brah

T1Cybernetic · 23 Mar 2012 at 15:52

That's a cool sig.

*** The 2012 Gym Rats Thread ***

* The 2012 Gym Rats Thread *