Stretching

[addicted]

I heard some guys debating at the gym yesterday and I was trying to listen hard to their points, but I kept missing stuff. Are you suppose to stretch between sets or not?

[Blondell]

not needed

[addicted]

not needed


So if I wanted to get into the debate when I'm at the gym next what is the reason for not stretching?

(sorry if this is a dumb question)

[Blondell]

You should strech, I don't see any reason for it in between sets though. What does it do?

[smuggie]

If you stretch the agonist muscle group in between sets you're potentially lessening force production.

If you want to stretch in between sets, stretch the antagonist muscle group to reduce the amount of antagonist co-contraction, since too much tension in the antagonist can reduce force production in the agonist.

[Erik]

If you stretch the agonist muscle group in between sets you're potentially lessening force production.

If you want to stretch in between sets, stretch the antagonist muscle group to reduce the amount of antagonist co-contraction, since too much tension in the antagonist can reduce force production in the agonist.

Nice

[char-dawg]

Translation: Stretching makes a muscle slightly weaker for a little while after you stretch it. So most people (a) don't stretch right before a workout and (b) if you're going to stretch between sets, make sure that you stretch the muscle(s) opposite the one that you're currently working.

This has been a public service announcement. :)

[Brandi]

:lol:

[Blondell]

:funny:

[accismus]

What about hip flexors and squats? I have horribly tight/sore hip flexors, is it bad to stretch between sets of squats?

I usually do a 5-10 min general warmup on the treadmill or gheyliptical, a few static stretches, a few sets high knee lifts and a few sets of bodyweight squats before my warmup sets. Then if I'm still sore I'll do more static stretches in between sets, but I'm guessing this is not a good idea?

Are there other dynamic stretches I should do before squats?

[Erik]

What about hip flexors and squats? I have horribly tight/sore hip flexors, is it bad to stretch between sets of squats?

No, that's a good idea. Stretch those out good. They antagonize the glutes so getting them to relax will help with glute activation.

[smuggie]

Translation: Stretching makes a muscle slightly weaker for a little while after you stretch it. So most people (a) don't stretch right before a workout and (b) if you're going to stretch between sets, make sure that you stretch the muscle(s) opposite the one that you're currently working.

This has been a public service announcement. :)
That explanation is so unscientific. :lol:

[Robben]

I heard some guys debating at the gym yesterday and I was trying to listen hard to their points, but I kept missing stuff. Are you suppose to stretch between sets or not?

Stretching is very helpful when trying to put on more muscle mass on...

[smuggie]

Stretching is very helpful when trying to put on more muscle mass on...
Do you mean stretching in between sets is helpful when trying to add muscle mass?

[sparkygirl]

Translation: Stretching makes a muscle slightly weaker for a little while after you stretch it. So most people (a) don't stretch right before a workout and (b) if you're going to stretch between sets, make sure that you stretch the muscle(s) opposite the one that you're currently working.

This has been a public service announcement. :)

Thank you! lol

[sparkygirl]

That explanation is so unscientific. :lol:

the unscientific explanation works for me lol :oops:

[Strive2Define]

In idiot speak I have heard it can hinder performance to stretch between sets.

[Robben]

Smuggie, speaking from a bodybuilder's viewpoint - not a powerlifter's viewpoint I will say that stretching - doing a 15 second stretch between sets is a very good way to aid in building muscle mass... Stretching becomes an aid because it pumps blood into the muscle that is being worked. I'm always doing Two Arm Lat Stretches, One Arm Lat Stretches, One Arm Shoulder Stretch, Rear Delt Stretch, One Leg Back Stretch...

Stretching - Squeezing the muscle does serve a purpose...

[smuggie]

Smuggie, speaking from a bodybuilder's viewpoint - not a powerlifter's viewpoint I will say that stretching - doing a 15 second stretch between sets is a very good way to aid in building muscle mass... Stretching becomes an aid because it pumps blood into the muscle that is being worked. I'm always doing Two Arm Lat Stretches, One Arm Lat Stretches, One Arm Shoulder Stretch, Rear Delt Stretch, One Leg Back Stretch...

Stretching - Squeezing the muscle does serve a purpose...
A few more questions.

How does stretching help pump blood into the muscles? I've never heard of that before.

Are you stretching the agonists or antagonists between sets?

[Robben]

A few more questions.

How does stretching help pump blood into the muscles? I've never heard of that before.

Are you stretching the agonists or antagonists between sets?

Smuggie, whatever muscle I'm working during the workout I will then follow up with a stretch and a hard squeeze of that muscle... Stretching and squeezing the muscle has helped me as a bodybuilder to gain to increased my vascularity. Building muscle is very much about increasing blood flow to the muscles you want to build... A good 15 second stretch, a good squeeze is an "aid" in this overall process.

[smuggie]

Smuggie, whatever muscle I'm working during the workout I will then follow up with a stretch and a hard squeeze of that muscle... Stretching and squeezing the muscle has helped me as a bodybuilder to gain to increased my vascularity. Building muscle is very much about increasing blood flow to the muscles you want to build... A good 15 second stretch, a good squeeze is an "aid" in this overall process.
You didn't answer my first question, so I will repeat it:

How does stretching help pump blood into the muscles?

[Robben]

You didn't answer my first question, so I will repeat it:

How does stretching help pump blood into the muscles?

Smuggie, a simple stretch and squeeze of the muscle prepares the muscle for the next working set... It is that next working set that pumps the blood into the muscle... The more blood flow into the muscle the greater the pump...

As I know it, some people like stretching the antagonistic muscles during the workout. I perfer to stretch the muscles that I'm working. There is no right or wrong way..

Sorry, I know this doesn't answer the question - I'm having a hard time putting it into words... Sometimes doing something is far easier than explaining it... And this would be the case for me.

[smuggie]

Smuggie, a simple stretch and squeeze of the muscle prepares the muscle for the next working set... It is that next working set that pumps the blood into the muscle... The more blood flow into the muscle the greater the pump...

As I know it, some people like stretching the antagonistic muscles during the workout. I perfer to stretch the muscles that I'm working. There is no right or wrong way..
So we've gone from "stretching pumps blood into the muscle" to "stretching prepares the muscle for the next working set, which is what pumps blood into the muscle."

Interesting...

[Robben]

So we've gone from "stretching pumps blood into the muscle" to "stretching prepares the muscle for the next working set, which is what pumps blood into the muscle."

Interesting...

Sorry, I know this doesn't answer the question - I'm having a hard time putting it into words... Sometimes doing something like a 15 second stretch is far easier than explaining it... And this would be the case for me.:console:

[PnW]

What about hip flexors and squats? I have horribly tight/sore hip flexors, is it bad to stretch between sets of squats?

I usually do a 5-10 min general warmup on the treadmill or gheyliptical, a few static stretches, a few sets high knee lifts and a few sets of bodyweight squats before my warmup sets. Then if I'm still sore I'll do more static stretches in between sets, but I'm guessing this is not a good idea?

Are there other dynamic stretches I should do before squats?

Thanks for this :clap: I get really sore hip flexors and thought I would be making things worse if I stretched them in between sets :suicide:

[sweetbuns]

Smuggie, speaking from a bodybuilder's viewpoint - not a powerlifter's viewpoint I will say that stretching - doing a 15 second stretch between sets is a very good way to aid in building muscle mass...



SO lets say your aim is not to build muscle but lean out- then you should not stretch or only focus on the opposite muscle?

[char-dawg]

How does stretching help pump blood into the muscles?
I don't think that stretching does anything to pump blood into a muscle in and of itself, but a lot of bbers stretch because they think that it helps stretch (and thereby enlarge) the fascia that often surrounds a muscle. Calves in particular.

Then, once that's done, some pumping sets help keep it stretched, which thereby allows the muscle tissue itself to get bigger.

And no, I don't have references. :lol:

[Ana]

Translation: Stretching makes a muscle slightly weaker for a little while after you stretch it. So most people (a) don't stretch right before a workout and (b) if you're going to stretch between sets, make sure that you stretch the muscle(s) opposite the one that you're currently working.

This has been a public service announcement. :)
Nice:clap:

[Erik]

SO lets say your aim is not to build muscle but lean out- then you should not stretch or only focus on the opposite muscle?

Don't stretch the muscle you're training until your workout is over.

[sweetbuns]

Don't stretch the muscle you're training until your workout is over.

Thanks for clarifying......!

[sweetpea_123]

I have been told that stretching after your workout can increase your muscle gain by as much as 19 %. I had read an article on it, but don't have it to refer to. I have always stretched after my workout because of that advice.

[Erik]

I have been told that stretching after your workout can increase your muscle gain by as much as 19 %. I had read an article on it, but don't have it to refer to. I have always stretched after my workout because of that advice.

I've read that eating after 6pm will make me fat.

[Leah]

I've read that eating after 6pm will make me fat.
:clap: :lol:

[Showtime]

I've read that eating after 6pm will make me fat.


Thats the reason! I knew Mcdonalds and coke had nothing to do with it! Feel free to forward that to me anytime Thunder!




:funny:

[Strive2Define]

Stretching after my workout, especially hamstring dominant days, allows me to walk somewhat normally....sometimes........






until the next day:rolleyes:

[smuggie]

I've read that eating after 6pm will make me fat.
:lol:

[jaleena]

So does this mean I have another hour and 15mins of possible quality time with B&J before the calories count? :unsure:
Cuz...two guys...

[Kat]

Don't stretch the muscle you're training until your workout is over.

So when my quads get so tight from doing lunges, squats or whatever that I can barely move your saying don't stretch and do what stretch my hamstrings? My quads get so tight between sets some days that I can barely even squat down without any weight let alone a bar with any weight on it, so basically from reading this I should just stretch my hamstrings?

[Erik]

So when my quads get so tight from doing lunges, squats or whatever that I can barely move your saying don't stretch and do what stretch my hamstrings? My quads get so tight between sets some days that I can barely even squat down without any weight let alone a bar with any weight on it, so basically from reading this I should just stretch my hamstrings?

Stretching the agonist/trained muscle is going to decrease force production. I don't see a reason to stretch the muscle you're training until the workout is over. If anything stretch the antagonist.

[jaleena]

So when my quads get so tight from doing lunges, squats or whatever that I can barely move your saying don't stretch and do what stretch my hamstrings? My quads get so tight between sets some days that I can barely even squat down without any weight let alone a bar with any weight on it, so basically from reading this I should just stretch my hamstrings?

Some inflexible people can't squat without a heavy enough weight to force them down...this could be you :shhh: :lol3:

[Kat]

Stretching the agonist/trained muscle is going to decrease force production. I don't see a reason to stretch the muscle you're training until the workout is over. If anything stretch the antagonist.

Thanks I'll try stretching my hamstrings next time!

[Kat]

Some inflexible people can't squat without a heavy enough weight to force them down...this could be you :shhh: :lol3:

I only wish that were it, but thanks for trying to make me not feel like a wimp!!

[sweetpea_123]

I've read that eating after 6pm will make me fat.
Geesh, I'll be quiet then!

[Erik]

Geesh, I'll be quiet then!

I love when people can't take jokes.

:funny:

So sensitive.

[sweetpea_123]

I can take a joke really. I only cried a little bit. . . .hehe

[Mandy]

I don't understand why stretching, or how it even could, help build muscle. we'd have a lot of she-men out there that lift the pink db's. All i have to do is lift and stretch between sets and I'll get bigger muscles. Seems like one of those fitness myths, no?

[PowerManDL]

Loaded stretches can work as a form of eccentric exercise.

[Steve]

Sorry about bringing an older thread to life, but regarding stretching, how many of you actually do a stretching routine AFTER you are done training? Do most of you work on flexibility, and if so, do you only stretch the muscles that you trained that day?

[JJ29]

I do. I even stretch my legs after an upperbody only workout.

[Iron Will]

Sorry about bringing an older thread to life, but regarding stretching, how many of you actually do a stretching routine AFTER you are done training? Do most of you work on flexibility, and if so, do you only stretch the muscles that you trained that day?


I stretch the muscle group that i just trained right after training it while it still has a good pump in it. The reason is to stretch the muscle fascia surrounding the muscle.

[char-dawg]

Sorry about bringing an older thread to life, but regarding stretching, how many of you actually do a stretching routine AFTER you are done training? Do most of you work on flexibility, and if so, do you only stretch the muscles that you trained that day?
I do. For me, it has more to do with just maintaining joint mobility and so on. Dynamic warm up, weights, then stretching. In that order.