I'll be interested...As I'll just start stretching after workouts now, as I know that is important (Due to lactic acid and the like I guess? Or is that only cardio
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Research shows that you'll be weaker. Basically, stretching a muscle releases tension to help the muscle and connective tissue (fascia etc) relax. This is NOT want you want to do before lifting weights. Greater chance of injury and also you'll be weaker.
Certain types of stretching can be used for different sports, but this is about lifting big weights right?
Doing some medium intensity cardio i.e. basketball, or HIIT for 10-15 minutes before is fine as they are not really "stretching" movements.
Research also shows that it's best to stretch 4-6hrs AFTER training. There's a sequence to the types of stretching too: PNF, ballistic & then static. Actually Charles Poliquin answered a question about it on T-Nation (page 2):
http://www.t-nation.com/article/bodybuilding/question_of_strength_april
What are your general protocols for your athletes when it comes to stretching?
A: There are three main families of stretching, each with its own advantages and disadvantages. The rule of thumb is, the ones that are good for short-term gains are terrible for long-term gains, and vice-versa.
The key to being very flexible is to use all three methods in the proper sequence. The proper sequence is PNF, then ballistic, then end with static. But never stretch before lifting weights.
In order to get flexible you have to do flexibility training. Sounds obvious, right? But the research is very clear: doing it 20 minutes a day, four days a week to warm-up for workouts does not increase flexibility.
Flexibility
The minimum threshold of flexibility training you need per week to increase flexibility is six hours. The good news is that after six to eight weeks you'll be as flexible as your genetics will ever allow you to be. After that you can maintain flexibility with only one hour a week.
So if you're serious about getting flexible you need to specialize in it. The good news is that once you're flexible, then you're flexible, with just a little maintenance every week.
I'm not an expert on this is just stuff I've picked up along the way. However from what I've read it is safe to say that most stretches people do and
when they do them, is completely wrong.
Remember: This is mainly talking about stretching after weight training. Having said that, stretching after sports falls into the same principles, just with sports like football, rugby etc then ballistic stretching warmups etc are needed (esp for legs).
If I've done my maths right the total tonnage of that work out was over 28 Tonnes?!!! Is that right?!
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