s--t--r--e--t--c--h!!!

[Dryvrgrl]

Hi Guys! I have a question about stretching!
do you guys stretch alot?
I have competed in fitness, where stretching is VERY important!!.. flexibility is very high on the list, and I guess I was spending about 15 mins a day on stretching.. now after my lifts.. I kinda forget to stretch alot.. mostly because i don't NEED it...
the other day I had a good stretch and it felt GREAT!! but holy crap... my flexability was like backwards by 2 years!! i can't even do the splits!!

is a proper stretching routine important with a muscle building program?
thanks!

[O-Train]

Yes, very important. Although flexibility is probably the most often ignored fitness component. Good flexibility effects how you perform exercises and decreases your chances of acute and chronic injury. It is also a good way for beginners to help develop body awareness. Different forms of stretching have different purposes and it can get fairly technical ie. static, dynamic PNF etc... For example, if a person doesn't have good sacroiliac joint flexability they will not be able to squat properly.

Everyone should make time for stretching, and I am a hypocrite because it's something I don't do nearly enough of.

[#8]

stretching also induces further hypertrophy when done properly. it will help both recovery and growth

[Jazzy]

stretching also induces further hypertrophy when done properly. it will help both recovery and growth

+10 !

I do Dynamic strecht at the begining of my workout after 5-10 minutes of warm-up and after, do static strecht at the end of my workout and it help me keep or improve my flexibility!

[Dryvrgrl]

I kicked up stretching after todays workout!.. my god stretching FEELS great!!
going to have to remember to make the time for it!.. thanks!

[JonnyO]

Stretchings very important and often ignored.

[tiramisu]

-2.45

Stretching is mostly overrated for bodybuilding/weight training.
1) Adequate flexibility is developed through the movements themselves.
2) Static stretching prior to a workout decreases strength and increases risk of injury
3) There is little to no carryover from static stretching to dynamic flexibility

Don't get me wrong tight hips/piriformis can interfere with your squat technique (as an example) BUT if you are squatting correctly THEN you have adequate flexibility and adequate flexibility will be developed by working towards squating properly.

Stretching is primarily important in rehabilitation post injury for bodybuilding/weightlifting.


The assumption the stretching causes hypertrophy has only be shown to be true in birds in extreme cases. There is no basis for this to be believed to be true in humans.
http://jap.physiology.org/cgi/content/abstract/75/3/1263

I don't think there is anything at all wrong with stretching. It just doesn't have any benefit to weight lifting or bodybuilding.

[faller]

^^^That :a+

[Dryvrgrl]

Hey T!.. sooo only benifit might be being able to pull the splits with a front double bi in my posing routine!! ;)
lol.. seriously, it FEELS really good! and I dont know if it;s my imagination or maybe im lead by myth, but i THINK i dont feel as sore the next day if i have a good stretch!

[cog]

Apparently Tom Platz could do the splits.

[tiramisu]

Feeling sore the next day isn't necessary to bodybuilding or weight training either but it is fun to get a little stupid occassionally.

I tend to go with ice, compression and aleve post workout if I think I jammed something up. Stretching an injury doesn't seem to help much. I haven't had DOMS in a very long time.


.... Yes stretching feels good and improved mobility is almost certainly a good thing and a combination of dynamic and static stretching is almost certainly good for improving characteristics of general fitness BUT it still has about 0 impact on bodybuilding and weight training.

I think you could argue it as prehab. Improved mobility to reduce the risk of injury when you make an oops. You can definitely argue it as rehab. It definitely feels good and I've got the old "stretching faq" routine welll memorized and have gone back to it many times.

6-8 weeks of daily or twice daily stretching fixes a lot of my aches and pains and it tends to be very easy to maintain that level of flexibility after that point. I spent a good year and a half doing daily stretching at one time however I never got much more limber than the initial improvement gained in the first few months.

I surmise that gymnastic levels of flexibility are either genetic and/or need to be developed before you are an adult.

I'm not knocking flexibility, I just think that like GPP, that once you have enough to do the workout that it adds little or nothing to the objective of getting stronger or bigger.

[warlock]

I stretch before (dynamic), during and after (static) my workouts.

Not naturally flexible therefore I have to work to keep minimum ROM in my joints.

I use it as a matter of injury prevention and overall health.

In the past I have had a bunch of injuries and pain due to lack of flexibility/mobility

[Durrah]

here's fact, which got me to stretch for 15 minutes after EVERY workout. Stretching after your workout makes a 30% difference in muscle size. So...go stretch.

[tiramisu]

here's fact, which got me to stretch for 15 minutes after EVERY workout. Stretching after your workout makes a 30% difference in muscle size. So...go stretch.

I like how we can just make up facts on the internet. 90% of statistics are simply made up.

[warlock]

here's fact, which got me to stretch for 15 minutes after EVERY workout. Stretching after your workout makes a 30% difference in muscle size. So...go stretch.

Hahahhahahahahhahahahahahha:tu

[maximus14]

Apparently Tom Platz could do the splits.

i could be wrong but i swear ive seen ronnie coleman do the splits

[Delt King]

i'm agreeing Tiramasu on this one...stretching or having adaquate flexibility to perform exercises in good form may prevent injury but will not induce hypertrophy or strength increases.

[macka]

I surmise that gymnastic levels of flexibility are either genetic and/or need to be developed before you are an adult.


I concur, most of what we perceive as skill has a lot to do with genetics. I used to live eat and breathe boxing, but I never made it to the olympics. The guys who did had the genetic edge, and no matter what us average joes did, they would just have that "knack" to outscore us in points or get a TKO or KO.

[whiteknight]

I feel stretching is an important part of a program.

I always warm up, dynamic stretch before a workout and do static stretching after the workout

-It maintains the pliability of muscles thus possibly help avoid injuries
-Increases range of motion
-With increased ROM one can improve technique when lifting
-It has been stated that a warm up, cool down and stretching can reduce DOMS

I feel better when I stretch, I use it as a relax time after my work out

[Durrah]

I like how we can just make up facts on the internet. 90% of statistics are simply made up.

really? So basically, most what i've studied in engineering or the research ive done through the net is just all made up right? oh dang! :popc

[Durrah]

Stretching after a workout does increase the length of the muscle, thus eventually making the muscle look bigger after time.

[Delt King]

Stretching after a workout does increase the length of the muscle, thus eventually making the muscle look bigger after time.

Muscle insertion points are determined by your genetics and cannot be changed by stretching or specific exercises. Sorry to break the news to you.

[Dryvrgrl]

Ok.. so no matter if it benifits me orr now with muscle growth.. I just would like to confirm that it will not HINDER muscle growth!!.. correct? like.. I really like stretching... I would really like to pull the splits in my posing routine.. I know as my muscles grow bigger... my flexability seems to decrease, however, that might be because im NOT stretching as much as I was... so, can I stretch without any adverse effects on muscular development?

[GYMBRAT]

k dryvrgrl.....lets see some pics of you stretching now aight! lol

[countrychic]

Ok.. so no matter if it benifits me orr now with muscle growth.. I just would like to confirm that it will not HINDER muscle growth!!.. correct? like.. I really like stretching... I would really like to pull the splits in my posing routine.. I know as my muscles grow bigger... my flexability seems to decrease, however, that might be because im NOT stretching as much as I was... so, can I stretch without any adverse effects on muscular development?

I don't think it has anything to do with growing muscles, it is bc you stopped stretching. You have been bulking for how long?

I am terrible for stretching but I notice a big diffrence when I continue to strech it is definately easier and of course get more flexible. Nicole can do the splits and shes got some mighty fine muscles....my guess is she practices just like everything else.

[ironwill]

Stretching after a workout does increase the length of the muscle, thus eventually making the muscle look bigger after time.

The muscle fascia may be able to stretch a tad over a long period of time, possibly allowing the muscle cells to volumize a bit more without the fascia keeping everything so tight.......MAYBE, but it does not increase the length of the muscles, at all....
Static stretching also is known to cause microtears, that overtime if not healed can contribute to tears, etc....
Stretching is over rated, just warm up real well, and stretch that way IMO, works for this fella....

[ironwill]

really? So basically, most what i've studied in engineering or the research ive done through the net is just all made up right? oh dang! :popc

Engineering has nothing to do with muscle stretching..., and where do you see 30 percent increase??
LMAO, so my bis are 20 inches, now i can get another 6.6 inches in them bitches by stretching, godamn, how did i not know this....

[tiramisu]

Ok.. so no matter if it benifits me orr now with muscle growth.. I just would like to confirm that it will not HINDER muscle growth!!.. correct? like.. I really like stretching... I would really like to pull the splits in my posing routine.. I know as my muscles grow bigger... my flexability seems to decrease, however, that might be because im NOT stretching as much as I was... so, can I stretch without any adverse effects on muscular development?

As long as you aren't doing static stretching pre or during your workout then there are definitely no downsides to stretching with regard to bodybuilding. Increased risk of injury and decreased strength.

I don't know if there are any studies on dynamic stretching pre/during workout.
If there are I'd love to read them.

I can't think of any good reasons to stop stretching and I can think of many to continue.

[Delt King]

As long as you aren't doing static stretching pre or during your workout then there are definitely no downsides to stretching with regard to bodybuilding. Increased risk of injury and decreased strength.

I don't know if there are any studies on dynamic stretching pre/during workout.
If there are I'd love to read them.

I can't think of any good reasons to stop stretching and I can think of many to continue.

Agreed.

[Durrah]

Engineering has nothing to do with muscle stretching..., and where do you see 30 percent increase??
LMAO, so my bis are 20 inches, now i can get another 6.6 inches in them bitches by stretching, godamn, how did i not know this....

No shit engineering has nothing to do with muscle stretching. That was an Example. A related situation. he said 90% of the internet is made up, i said, so 90% of all the research i made is false. :beer

[ironwill]

No shit engineering has nothing to do with muscle stretching. That was an Example. A related situation. he said 90% of the internet is made up, i said, so 90% of all the research i made is false. :beer

oh yeah, and where does the equation come in that you gain 30 percent via stretching?????
Bad example......How do we know you know anything about engineering?????
I dunno, i smell a faker....bazinga!!!

[GYMBRAT]

oh yeah, and where does the equation come in that you gain 30 percent via stretching?????
Bad example......How do we know you know anything about engineering?????
I dunno, i smell a faker....bazinga!!!

x2 lol....eh hem bullllshiat!!!!!

GB

[warlock]

**** squatting, let's do Yoga and look like Platz!

[macka]

....bazinga!!!

Steady up Sheldon

[ironwill]

Steady up Sheldon

LOL, finally, someone gets it...I love that show,,,...:friday

[Talo]

And it's on everyday now :)

[Durrah]

oh yeah, and where does the equation come in that you gain 30 percent via stretching?????
Bad example......How do we know you know anything about engineering?????
I dunno, i smell a faker....bazinga!!!


x2 lol....eh hem bullllshiat!!!!!

GB

shit's yours mate, go watch the video i posted on my tansformation on youtube, the last one, my transcript is actually on there, scanned and shown. As in to how i made it through a hard major, toughness, determination, you get the drill.
So, yeah, transcript shown, bullshit's yours, and ummm...sucks to be you right now in terms of this debate :hu

here's the link, friendo:
http://www.youtube.com/watch?v=2S4XteIdbng

[Talo]

You sure are making a good impression here.

[massabsamurai]

^^ are u one of those knowitall guys?

[faller]

Rough start on the board but i definitley enjoyed your vid!!

Everyone step back, take a deep breath, count to ten, do a mantra or whatever it's called :welc

[ironwill]

shit's yours mate, go watch the video i posted on my tansformation on youtube, the last one, my transcript is actually on there, scanned and shown. As in to how i made it through a hard major, toughness, determination, you get the drill.
So, yeah, transcript shown, bullshit's yours, and ummm...sucks to be you right now in terms of this debate :hu

here's the link, friendo:
http://www.youtube.com/watch?v=2S4XteIdbng

Its awesome being me.... now youre british??....lol...mate....
Come on over to Canada, where the big boys play...lil fella...

Try making some contributions to the board, you dont get respect here because you posted some fellas vids off the net, then claim it is you.......lmao....
Later rocco...:ji good to see youre still trying to get in here!!!!Youre fun...

[macka]

LOL, finally, someone gets it...I love that show,,,...:friday

Oh yeah