Stretching during a workout

[Cameron_R]

I read somewhere in a thread on gymnation that is impossible to find now because the search function is useless (hurry up with the new forum Pseudo!) that you should not strech the muscles you're working on, during your work out.  IIRC, stretching before and after is all good, but not during.

Why?

It feels good and helps to take away some of the 'burn', so why would it be bad??

[Gym rat]

I would streach after when one is done training

[FellowshipOfTheRon]

i definately stretch post workout now and pre workout i do some dynamic stretching .. especially for the sake of shoulders, elbows and knees.

ps. you might have been looking for a thread with same topic you started about 4 years ago? http://www.gymnation.co.nz/forum/training-forums/bodybuilding-aesthetics/stretching-after-lifting

[Cameron_R]

Thanks but this is a different question.

 

Why not stretch the muscles you're working on, DURING your workout. IIRC t was Dinahlady who said it, but for the life of me I can't find the thread/post.

[Dinahlady]

I don't have a full exercise science explanation and haven't fully researched the topic but will include a couple of references. 

But I'm pretty sure there are legit reasons why intensive static stretching pre or during workout isn't that good. Namely that it can lead to some kind of "acute" instability in the joint - which isn't what you want when you are about to try and lift to failure (or near) and that is can weaken the muscle. 

Specific warm up and mobility work that takes joints through full range of motion is definitely good. and probably a couple of specific mild static stretches before training would probably be fine.

The second study link shows that working on flexibility can improve strength for lifters when worked on over time - after or separately from workouts. This can improve range of motion, biomechanics and more.

There are several studies, and review studies that show statics before can cause weakneing of muscles during workout, especially if that's the only time you do stretching and you are going to end range. 

But back In reality - doing a few mild static stretches If you're feeling pumped or tight say in your chest during bench will probably be fine. In my opinion these are probably all minute details. It's probabaly better to stretch something than nothing, and its probably better to just do whatever is comfortable and gets you through your workouts happily. If you really like it and it helps you feel better I wouldn't stop myself doing what feels good just because a study on the internet told me otherwise. 

http://journals.lww.com/nsca-jscr/Abstract/2013/09000/Chronic_Effect_of_Static_Stretching_on_Strength.14.aspx

http://journals.lww.com/nsca-jscr/Abstract/2010/02000/Early_Phase_Resistance_Training_Strength_Gains_in.30.aspx

That's about as much as I know I'm sure theres others who know much more on this topic or who can find more/more relevant studies. 

[Realtalk]

Static stretching pre workout actually weakens your muscles 

[Cameron_R]

I don't have a full exercise science explanation and haven't fully researched the topic but will include a couple of references. 

But I'm pretty sure there are legit reasons

Thanks Dinahlady.

I reckon that if I was a billionaire and had more free time, I'd do regular yoga or someshit like that to help with flexibility. But being a minimum wage lacky with barely no free time means I don't have time for both (workout to gain as well as spend time working on flexibility).

Would be good to be able to combine both. But I guess not.

[Rebel101]

One simple and reasonable arguement for not stretching is as follows.

Firstly lets define stretching as being outside of a normal range of motion, and mobilising as within a normal range of motion.

Excercise releases endorphins which are natural sedatives, if you partly injure a muscle or tendon during excercise you will be less likely to feel any consequential pain until you cool down and the endorphins dissapate.

This is why injuries sometimes only become apparent in the hours after excercise.

Hence during excercise if you stretch an injury (becuse you cannot feel the pain) you are likely to make the injury worse.

However technically you should be mobilising muscles and joints both before and after excercise which is movement within the normal range of motion and will not over stretch and damage further.

[Pseudonym]

Cameron, I think this might be what you might be talking about...

I used to train with a guy who'd religiously finish every chest workout with pec stretches, superset with pushups. His theory was that it flushed blood into the muscle, thereby accelerating the growth. That sounds a bit like simplistic bro-science to me, but I have to admit, it does give you a wicked pump. And if the pump helps with muscle growth (and there are various theories on how it might) then this technique would certainly do it.

[Cameron_R]

One simple and reasonable arguement for not stretching is as follows.

Thanks Rebel. Certianly makes sense.

Cameron, I think this might be what you might be talking about...

Maybe. Sounds a bit like what Rebel is talking about too.

At my age I'm trying to avoid injury just as much as make slow gains.

[atrollappears]

I think Pman put up some science to show pre-workout stretching negated growth, post-workout was good for stretching fascia, and maximising growth...

Its on an old computer I'll try n dig it out..