Pre and Post Workout Stretching
Discussion
A weightlifting newbie looking for a bit of advice. I've just started following the stronglifts program and don't feel like I'm warming up properly before or stretching off effectively afterwards. I'm trying to just do dynamic stretching before but not sure which stretches are best, especially for the back. The same then goes for the static stretches afterwards. I think if I can get this right it will help eliminate a lot of the tightness I'm experiencing the following day
Interested in this.
Is the tightness not normal DOMS? As there is plenty research that says stretching afterwards does little to help it.
I've gone through phases of stretching and not bothering and never noticed a difference. If you are doing an exercise through a full range then that is a stretch in itself....why then stretch beyond normal ROM? And before you train, warm up sure...but why stretch?
Only my opinion of what's worked for me so interested in a more scfi based opinion!
Is the tightness not normal DOMS? As there is plenty research that says stretching afterwards does little to help it.
I've gone through phases of stretching and not bothering and never noticed a difference. If you are doing an exercise through a full range then that is a stretch in itself....why then stretch beyond normal ROM? And before you train, warm up sure...but why stretch?
Only my opinion of what's worked for me so interested in a more scfi based opinion!
Ditto re what Tiggsy's said. Not sure you're reading your body correctly.
Pre-exercise, whatever I'm doing (martial arts, climbing, weights), I tend to just make sure I address each of the joints - shoulders, elbows, wrists, fingers, hips, knees, ankles. A light jog or some other form of CV work is also good. I do notice that whatever I forget, I usually end up straining.
I hear dynamic stretching is useful pre but then some people do yoga because it "warms them up" but I fail to see how it can apart from making your head hot and thinking that is warmed up. Personally, I just nod and smile as I CBA with arguing. Stretching pre-exercise can reduce power by 10% according to some research I read.
I tend not to bother with stretching post-exercise, but I hear it helps with recovery (not read anything to confirm this bar what others have said so could be nonsense).
Pre-exercise, whatever I'm doing (martial arts, climbing, weights), I tend to just make sure I address each of the joints - shoulders, elbows, wrists, fingers, hips, knees, ankles. A light jog or some other form of CV work is also good. I do notice that whatever I forget, I usually end up straining.
I hear dynamic stretching is useful pre but then some people do yoga because it "warms them up" but I fail to see how it can apart from making your head hot and thinking that is warmed up. Personally, I just nod and smile as I CBA with arguing. Stretching pre-exercise can reduce power by 10% according to some research I read.
I tend not to bother with stretching post-exercise, but I hear it helps with recovery (not read anything to confirm this bar what others have said so could be nonsense).
Hiromitsu11 said:
So when should you stretch to improve flexibility? For example my hamstrings are really tight, can't get close to touching my toes, and feel this could affect my squating technique. Assumed stretching out properly afterwards would help
My brother used to do gymnastics at quite a high level and he said the majority of his stretching was done after his training. I don't know if it applies but gymnasts are pretty damn flexible so I won't argue.Hoofy said:
If you want to work on flexibility, then given what I've written, afterwards is better. Or a separate session after warming up.
Yes, I would definitely agree with this. A warm up and a cool down is exactly that. The warm up should be work to prepare the body for whatever activity it is just about to undertake. Get the heart rate up and gradually increase your range of movement until it reaches its current max range. If you are doing the strong lift routine, no reason why you cannot do a full warm up using the bar you are just about to lift. I also like using Iron Woody style bands with clients to fire up neural pathways with my clients.
I have read that your cool down will be much more effective if it last about 9 minutes. Under 5 is too short amount of time. Are you doing this? If not it may be that this will have a greater effect that stretching. Cool down could be treadmill / bike (all I would use them for) or jog or body weight movements reducing intensity down to a walking pace over the 9 or so minutes.
I have read (but cannot remember where, so may be that I am perpetuating a myth) that stretching is best done on a separate day / session so that the body is able to better recover and repair. It makes logical sense, but doesn't mean it makes scientific sense.
Tris
Hoofy said:
then given what I've written
Was this meant to read, read not written? If you have written can I have a read of some of your work?If I had a flexibility issue (like couldnt touch my toes) I'd treat that as a specific exercise requirement and set aside a couple of slots a week to work on it. When I was younger I used the be lifeguard and one summer decided to do some stretching while watching the swimmers.....I just stretch hamstrings and inner quads while sat on poolside, no warm up - just gentle progressive stretches.....I could do box splits within the summer. Theres no real trick to flexability, just take it slow and easy - two eves a week in front on the TV will be fine.
GranderTransit said:
Was this meant to read, read not written? If you have written can I have a read of some of your work?
I mean wrote in the first reply on this thread. Although stretching forms part of my "work", I'm no expert. Just going on what I've been taught and my own experiences of being lazy. 
amare32 said:
I think it's essential to get the body lightly warmed up with 5-10mins on the treadmill and then get some light stretching. do your weight training and then do some stretching when you warm down.
why? what does 10 min of running do for you?Not saying it isn't of value, I just like to know what I am spending my time doing and why!
If I am doing a chest workout I will " warmup" with some light chest exercise and some rotational work for my shoulders..... Nothing more. I can't see why having a little jog would help!
It IS essential Tiggsy. 
surprised you are questioning it. Maybe its an age thing? When you are young and injury-free, indeed you are invincible & unbreakable (naive). As age catches up (i'm 42) you need to grease the cogs with a warmup, and yes it definitely helps!
I cant think of any highly active professional (& serious amateurs) sports where you dont see the participants warming up - even Darts players neck a pint as quick as their elbow reflexes will allow!
surprised you are questioning it. Maybe its an age thing? When you are young and injury-free, indeed you are invincible & unbreakable (naive). As age catches up (i'm 42) you need to grease the cogs with a warmup, and yes it definitely helps!I cant think of any highly active professional (& serious amateurs) sports where you dont see the participants warming up - even Darts players neck a pint as quick as their elbow reflexes will allow!
Edited by Digger on Thursday 5th January 11:53
But surely jogging on a treadmill is dynamic stretching but with a less than full ROM? And doesn't it only warm up the lower body?
In my mind a better "bang for your buck" is to spend that same time warming the body (increasing HR & core temp) as well as preparing the body for whatever activity you are doing.
RE: lots of sports people doing it. Not sure if that makes it right, just normal.
In my mind a better "bang for your buck" is to spend that same time warming the body (increasing HR & core temp) as well as preparing the body for whatever activity you are doing.
RE: lots of sports people doing it. Not sure if that makes it right, just normal.
Digger said:
It IS essential Tiggsy. surprised you are questioning it. Maybe its an age thing? When you are young and injury-free, indeed you are invincible & unbreakable (naive). As age catches up (i'm 42) you need to grease the cogs with a warmup, and yes it definitely helps!
I cant think of any highly active professional (& serious amateurs) sports where you dont see the participants warming up - even Darts players neck a pint as quick as their elbow reflexes will allow!
I'm 38 so hardly a kid! surprised you are questioning it. Maybe its an age thing? When you are young and injury-free, indeed you are invincible & unbreakable (naive). As age catches up (i'm 42) you need to grease the cogs with a warmup, and yes it definitely helps!I cant think of any highly active professional (& serious amateurs) sports where you dont see the participants warming up - even Darts players neck a pint as quick as their elbow reflexes will allow!
Edited by Digger on Thursday 5th January 11:53
Pro sports people warm up with full body activities (like jogging about on the touch line) because they are about to engage in (normally) a full body activity with immediate need for possible full exertion.
Thats VERY different to if you're about to use the bench press.
when I play basketball I spend a good 10 to 15 min with some light jogging, jumping and stretching because I do not want the first time I explode towards the basket to be the first time the muscles involved have done anything, more so given that the explosion will be at 100% effort.
However, when I am about to start my benchpress workout I know that my initial sets will be very light and controlled - thus acting as a " warmup" for the heaviest sets to come. Jogging beforehand would do nothing to improve this situation.
SL5x5 site said:
How should I warm-up? If you're just starting out, you won't need much warm-up since your work weight is too low. The first 2 weeks: start with body-weight Squats, then go straight to your work sets. No need to warm-up for Bench Press/Overhead Press/Inverted Rows/Deadlift/etc. Include warm-up sets once you can lift 66lbs/30kg. Start with 2 sets of 5 with empty bar. Then switch to sets of 3 reps, adding 25-45bs/10-20kg per set until you're at your work weight. Example 1: Bench Press work weight 110lbs/50kg
• 2x5 empty bar
• 3x 77lbs/35kg (increased weight by 33lbs/15kg)
• 5x5 110lbs/50kg (increased weight by 33lbs/15kg)
You used equal increases of 33lbs/15kg. Don't add more than 20kg per set. Example 2: Squat work weight 185lbs/85kg
• 2x5 empty bar
• 3x88lbs/40kg (45lbs/20kg increase)
• 3x135lbs/60kg (another 45lbs/20kg increase)
• 2x160lbs/72,5kg (2 reps only, we're getting close to work weight, don't want fatigue body for nothing, just meant to warm-up)
• 5x5 185lbs/85kg
45lbs/20kg increases at first, then 27lbs/12,5kg increases. You can increase the weight differently, but it's easier to go from empty bar to using 25/10kg plates then straight to 135lbs/60kg weight using the big plates. Weight increases don't have to be exact, keep it simple. Example 3: Deadlift work weight 220lbs/100kg
• 5x135lbs/60kg (once you have the strength, start straight with 135lbs/60kg, your legs are warmed up from Squats anyway and the correct starting position has the bar starting at mid-shin level).
• 5x175lbs/80kg (45lbs/20kg increase)
• 5x220lbs/100kg (45lbs/20kg increase)
Since you're only doing 1x5 on Deadlifts, it makes sense to do sets of 5 instead of sets of 3 or 2 reps on your warm-up sets. This builds volume and give you extra sets to practice technique.
Do I need some light cardio before I start? Or running? No. It will only wear you out for Squats, making it harder. If you need specific warm-up:
• Soft Tissue Work. Massage everything with a foam roller before you start, should take about 5mins.
• Mobility work. Work on hip mobility, ankle mobility, ... More specific than running/jogging.
• Activation work. Glute activation can help fire your glutes during Squats/Deadlifts, which may be dormant from sitting all day before going to the gym.
I've noticed my strongest lifts are on the 2nd thru 4th sets. The first set is usually the hardest on any of the exercises. Is this due to not enough warm up reps or just a fact of getting in a rhythm? For instance on Squats last night I did 5 empty bar, 4x65, 3x85, 2x105, 1x125 and then work weight of 145. Your central nervous system also needs to warm-up properly. Tips:
• Focus more doing your warm-up. Pay attention to what you do: technique & speed.
• Do your warm-up sets as fast as you can. This is assuming you already have good technique to allow maximal speed. If so: lift as fast as you can on the way up.
• You could use a better warm-up. Check again the explanation above. In your case your warm-up would look better like this:
o 2x5 bar
o 3 x 80lbs
o 2 x 110lbs
o 5x5 145lbs
• 2x5 empty bar
• 3x 77lbs/35kg (increased weight by 33lbs/15kg)
• 5x5 110lbs/50kg (increased weight by 33lbs/15kg)
You used equal increases of 33lbs/15kg. Don't add more than 20kg per set. Example 2: Squat work weight 185lbs/85kg
• 2x5 empty bar
• 3x88lbs/40kg (45lbs/20kg increase)
• 3x135lbs/60kg (another 45lbs/20kg increase)
• 2x160lbs/72,5kg (2 reps only, we're getting close to work weight, don't want fatigue body for nothing, just meant to warm-up)
• 5x5 185lbs/85kg
45lbs/20kg increases at first, then 27lbs/12,5kg increases. You can increase the weight differently, but it's easier to go from empty bar to using 25/10kg plates then straight to 135lbs/60kg weight using the big plates. Weight increases don't have to be exact, keep it simple. Example 3: Deadlift work weight 220lbs/100kg
• 5x135lbs/60kg (once you have the strength, start straight with 135lbs/60kg, your legs are warmed up from Squats anyway and the correct starting position has the bar starting at mid-shin level).
• 5x175lbs/80kg (45lbs/20kg increase)
• 5x220lbs/100kg (45lbs/20kg increase)
Since you're only doing 1x5 on Deadlifts, it makes sense to do sets of 5 instead of sets of 3 or 2 reps on your warm-up sets. This builds volume and give you extra sets to practice technique.
Do I need some light cardio before I start? Or running? No. It will only wear you out for Squats, making it harder. If you need specific warm-up:
• Soft Tissue Work. Massage everything with a foam roller before you start, should take about 5mins.
• Mobility work. Work on hip mobility, ankle mobility, ... More specific than running/jogging.
• Activation work. Glute activation can help fire your glutes during Squats/Deadlifts, which may be dormant from sitting all day before going to the gym.
I've noticed my strongest lifts are on the 2nd thru 4th sets. The first set is usually the hardest on any of the exercises. Is this due to not enough warm up reps or just a fact of getting in a rhythm? For instance on Squats last night I did 5 empty bar, 4x65, 3x85, 2x105, 1x125 and then work weight of 145. Your central nervous system also needs to warm-up properly. Tips:
• Focus more doing your warm-up. Pay attention to what you do: technique & speed.
• Do your warm-up sets as fast as you can. This is assuming you already have good technique to allow maximal speed. If so: lift as fast as you can on the way up.
• You could use a better warm-up. Check again the explanation above. In your case your warm-up would look better like this:
o 2x5 bar
o 3 x 80lbs
o 2 x 110lbs
o 5x5 145lbs
I warm up by starting with the bar and doing sets of 5 or 10 up to working weight with no rests (can be 4 or 5 sets worth). I also have to stretch out certain joints nowadays, more to avoid pain than for stretchings sake.
I stretch in the evening almost every day now, something I should have done a long time ago.
I stretch in the evening almost every day now, something I should have done a long time ago.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff