Stretching

[HTTP04]

This topic has probably been debated to death in bodybuilding forums but what is the best stretch/warmup routine for pre and post workout?

At the moment I do 10 minutes of cardio followed by dynamic warmup + really light circuit of whatever body part/s I am working out as a preworkout routine

After the actual workout I do regular stretching

[toeknee89]

This topic has probably been debated to death in bodybuilding forums but what is the best stretch/warmup routine for pre and post workout?

At the moment I do 10 minutes of cardio followed by dynamic warmup + really light circuit of whatever body part/s I am working out as a preworkout routine

After the actual workout I do regular stretching

I'm speaking for myself here, but I wouldn't do cardio before my actual lifting routine. It's better to use most of your energy on the actual lifts themselves then having to go 80% because you're tired. Personally I just do a light warm up set then jump into my working sets. Between sets I would just do some minor stretching.

[amz155]

I warm up by stretching dynamically before a workout, along with some mobility drills and dumbbell complexes (light and easy stuff). I stretch statically after my workout.

I use a combo of the warm ups described in Coach Dos Remedios' Power Training and Lou Schuler's New Rules of Lifting for Abs.

[poedua]

Best way to warm up is with cardio IMO - to get that muscle temperature up. Do 5 - 10 minutes of some easy cardio ( just breathing deeply but easily - not out of breath ) on a treadmill or elitpical or stationary bike...whatever gets your heart-rate up. In my case I'd always do an easy 10 minutes on a treadmill ( bumping the mph every minute or so ) before any weight training. Simply 10 minutes of cardio was about the same point I was just beginning to break into a mild sweat as it turned out.

After that cardio warm-up, do a mimic set ( or 2 ) of squats / deadlifts. Either without weights, using just a bar or some very light weights as your warm-up sets before you do your normal squats / deadlifts with your training weights. If you normally do 6/8 reps during training , try 10-15 reps for warm-up sets.

And for me at least, I do no stretching either before or after the workout.

[hdave]

I do something very similar to poedua

10 minutes of very light cardio (just walking at a brisk pace with an incline)
Then, whichever muscle group I'm working, I warm it up with that exercise at a very light weight (ie. 5 reps bench press with the bar only)

IMO when you just walk in and go at it, you won't be as strong, and are more likely to get hurt.

[ItechJester]

same with poedua and hdave. 5 mins of light cardio to get the blood flowing. Because once I start I like to go hard.

I also do some static stretching before working out, I find it works best for me. My buddies never stretch, but if I don't, I tend to pull a muscle somehow.

[hdave]

same with poedua and hdave. 5 mins of light cardio to get the blood flowing. Because once I start I like to go hard.

I also do some static stretching before working out, I find it works best for me. My buddies never stretch, but if I don't, I tend to pull a muscle somehow.

Do you do long hard stretches? or just quick ones?

I find that if I do big stretches, I am not as strong when doing weights.

[comicbookguy]

I used to do the "general" warm-up like everybody else too: hop on a bike or treadmill and "get my heart rate up".

When I read the Vertical Jump Bible, this caught my attention and stopped doing it:

"When people warm-up and stretch they usually start off by doing 5-10 minutes of low intensity cardiovascular activity like jogging or cycling followed by a few stretches to prevent injury. Actually there isn’t any solid research to support this approach. When you warm-up for a strength or power session by performing several minutes of light cardio you activate and fatigue the lower threshold type I muscle fibers. This approach actually can wear you out before you ever start your workout. A better approach is to warm your body up using movements similar to those movements you’ll use in your training session, while at the same time stressing range of motion and dynamic flexibility."

Also this:

Mistake #4: General Warm Ups- The nervous system picks up patterns, and running on the treadmill, or pedal pushing for 5-10min to "get the blood flowing" or whatever rationale you use does nothing to prepare the C.N.S. for a highly specific task like benching, squatting, rows or any other exercise for that matter (other than running or biking). So do your body a favor and don't waste your energy on something that isn't going to help your body complete the task at hand. If you're going to squat, warm up by squatting, stay away from the treadmill.

Example Warm Up Routines:
· Keep a constant moderate tempo on all reps, about 3 seconds down, 3 seconds up.
· Only perform warm up sets for the 1st exercise per cold muscle group

Rest only as long as it takes to change the weights between warm up sets
Planned Work Sets- 4 sets of 6 reps @ 225lbs
Warm up set 1: 50% 6RM =110lbs x 6 reps
Warm up set 2: 70% 6RM =160lbs x 4 reps
Warm up set 3: 90% 6RM =205lbs x 2 reps

Hope that helps. I've been using the guide's instructions even for sports and I feel much better when performing. Haven't had any injuries or issues, and it's been a year since I switched my routine.

[BongoBong]

Do you do long hard stretches? or just quick ones?

I find that if I do big stretches, I am not as strong when doing weights.

Static stretching is known to reduce your strength and power output (acutely)

[amz155]

same with poedua and hdave. 5 mins of light cardio to get the blood flowing. Because once I start I like to go hard.

I also do some static stretching before working out, I find it works best for me. My buddies never stretch, but if I don't, I tend to pull a muscle somehow.

But can't you hurt yourself doing static stretching as well?

[hdave]

Static stretching is known to reduce your strength and power output (acutely)

Ahh that makes sense.
Thanks