Guys, previous D1 athlete here. The information on this Video is TECHNICALLY correct but we have to add in your mobility . If you have bad hip, ankle, and back mobility YOU NEED TO STRETCH before you back squat. This will prevent injury and I guarantee your squat will feel more stable and smoother.
I've been arguing this point for a while. I completely believe in doing a full body static stretching routine prior to lifting. For me personally, it opens up my full range of motion completely BEFORE I perform movements that should be performed throughout a full range of motion. I only hold each stretch for 10-15 seconds max. Which is enough time to warm up the muscles, warm up the joints and ligaments, opens up my mobility, and starts promoting blood flow. It also gets rid of any aches and pains that can distract me from tight muscles or aching ligaments, helps me focus on form from the very first rep, and just makes me feel overall better. I can see the argument against OVERSTRETCHING before lifting, but static stretching is not a bad thing in my opinion.
The studies do agree, but only if you're holding static stretches for a prolonged period of time. Based on the research, it is best to perform static stretching for no more than 30 seconds for each set before lifting weights. I am a personal trainer certified through NASM.
Depend on the individual. If I don’t static stretch especially before squats my form is worse and i’m more prone to injury so I knowingly do these stretches knowing my power output will decrease which I’m ok with.
Or … realize and accept that if your squat is under 315 lbs, all you need to do is some warm up sets. 99% of people aren’t even lifting heavy enough to warrant a “dynamic warmup”
Idiots like you need to stop spreading this misinformation. This is such a dumb take, somebody who is 90 pounds who is squatting 135 should probably warm up compared to someone who is 150 pounds squatting 135, who doesn’t need to warm up much. In any case you should always warm up.
Do warm up exercises before working out which is usually mimicking the exercise you're about to do but with either no weight or a light jog, stretch after your work out session is done to loosen the stiffness in your muscles after the beating you just gave them and help relieve some of the pain you'll feel later
I progressively overload on my banded warmups lol my bands keep getting stronger and stronger just like my stabilizers and mobility. Resistance bands are meant to be used as utility work as a bonus they warm your muscles up. I literally do 10-15 mins of accessory work every day before I exercise because it makes my workout go smoothly and it’s nice to know that I’m not fucking up my tendons/joints. When I started progressively overloading on my resistance bands my db incl went from 70s to 90s lol no more unstable shoulders.
Women & children are generally more flexible than men. Do you really think that is a physical advantage? A flexible rubber band is easier to tear & has less force capabilities. A strong rubber band is not as flexible but is more resistant to snapping & generates more force. Stiff tendons makes up a sprinters speed.
Think about it: why all profesionall athlete stretch before any competition except weak body builders who don't even need to stretch bc they are just sitting or standing(no fast movement) You can't compare rubber band and muscles, and no the stretching is not gona make you weaker but more flexibile and prevent inyuries.
@@zayyantariq298 yes , bro stretching before and after workout prevent injuries as I am a calisthenics guy I workout bodyweight exercises. but also do running atleast 3 times a weak stretching keeps me injury free from last 2 years and it also reduce my pain
@vickybadwal9703 yea but like he said you lose strength, just do 5 mins of cardio and a few light sets before you do your workout, then do static stretches after
Dynamic stretching before the workout, static stretching after the workout
That comment needs a pin. Straight to the point
Fax
Guys, previous D1 athlete here. The information on this Video is TECHNICALLY correct but we have to add in your mobility . If you have bad hip, ankle, and back mobility YOU NEED TO STRETCH before you back squat. This will prevent injury and I guarantee your squat will feel more stable and smoother.
dang thanks for the advice. D1 for which sport, and we’re u close to making it pro?
I've been arguing this point for a while. I completely believe in doing a full body static stretching routine prior to lifting. For me personally, it opens up my full range of motion completely BEFORE I perform movements that should be performed throughout a full range of motion. I only hold each stretch for 10-15 seconds max. Which is enough time to warm up the muscles, warm up the joints and ligaments, opens up my mobility, and starts promoting blood flow. It also gets rid of any aches and pains that can distract me from tight muscles or aching ligaments, helps me focus on form from the very first rep, and just makes me feel overall better. I can see the argument against OVERSTRETCHING before lifting, but static stretching is not a bad thing in my opinion.
@@stevenellerbee686I too feel the same way!
The studies do agree, but only if you're holding static stretches for a prolonged period of time. Based on the research, it is best to perform static stretching for no more than 30 seconds for each set before lifting weights.
I am a personal trainer certified through NASM.
I was getting ready to say the same thing. NASM certified as well. 🫡
Depend on the individual. If I don’t static stretch especially before squats my form is worse and i’m more prone to injury so I knowingly do these stretches knowing my power output will decrease which I’m ok with.
yes guys don't static stretch before a workout, some dynamic stretches and warmup set or 2 on each exercise is enough
Bit what of ots hours before
What if someone wants to be flexible while building muscle, what's next?
Never looked at it like that! Thanks man.
Or … realize and accept that if your squat is under 315 lbs, all you need to do is some warm up sets. 99% of people aren’t even lifting heavy enough to warrant a “dynamic warmup”
exactly😂
However, if you are cold/ training in a cold place, you should most definitely take some time to warm up even if you squat 100lbs.
This mindset is very dumb , no matter the weight you should warm up
Idiots like you need to stop spreading this misinformation. This is such a dumb take, somebody who is 90 pounds who is squatting 135 should probably warm up compared to someone who is 150 pounds squatting 135, who doesn’t need to warm up much. In any case you should always warm up.
Heavy for you or heavy for them?
If that's true I still think it's better to lift less and evade a potentially life-altering injury.
Do warm up exercises before working out which is usually mimicking the exercise you're about to do but with either no weight or a light jog, stretch after your work out session is done to loosen the stiffness in your muscles after the beating you just gave them and help relieve some of the pain you'll feel later
I progressively overload on my banded warmups lol my bands keep getting stronger and stronger just like my stabilizers and mobility. Resistance bands are meant to be used as utility work as a bonus they warm your muscles up. I literally do 10-15 mins of accessory work every day before I exercise because it makes my workout go smoothly and it’s nice to know that I’m not fucking up my tendons/joints. When I started progressively overloading on my resistance bands my db incl went from 70s to 90s lol no more unstable shoulders.
Body will be Stiff asf
not if you dynamic stretch
dynamic for warm up, static for cool down
Mobility and dynamic stretching before, static stretching after.
Not disagreeing but I feel soo much better during squats if get a light stretching session in before I lift
The simple way is that your muscles loosen up but you want them to be tight for workouts because that helps use more power
You’d lose the elasticity that you actually want during workouts,, static holds are good for afterwards,, maybe post workout, before eating.
The reason static stretching before resistant training makes your lifts weaker, is because static stretching tells you CNS to _relax_ the muscles.
I’m not saying the extensive research on this is wrong, but what I am saying is that Tom Platz apparently static stretched before his workouts
Hmm
Makes since I've never heard this before.
This is quite possibly why injuries or lackluster gains occur
Thank You!!
Rule one always active stretch
Ahh so this why I LOST ALL MY GAINS after a lil full body stretch.
Looked like those kids were doing dynamic stretching 🤔
Stretching is very good. But it must be done at the correct time
Sorry, but is there any sort of reliable source to undermine that?
exactly bro
There are a LOT of studies in the subject, it's pretty common sense in the industry by now to not static stretch before resistance training.
my track coach said the same exact thing to the team
Women & children are generally more flexible than men. Do you really think that is a physical advantage? A flexible rubber band is easier to tear & has less force capabilities. A strong rubber band is not as flexible but is more resistant to snapping & generates more force. Stiff tendons makes up a sprinters speed.
Use google if you wanna read studies. They're out there.
What are some dynamic stretches I can do?
Welp. Just static stretched before leg day wow. Now I know for the future.
I’ll just do some pushups, and some dynamic stretches, then start
After all our muscles are not rupper bands
Yea but stretching is better than no stretching. I’d rather have ppl stretch than set boundaries around it for small gains like these.
I always fatigue when I don’t stretch :/
sure you can stretch after training workout
@@muhammedjawara6959 for some reason I perform better when I stretch before but that’s just me.
Comparing rubber to muscle flesh is crazy
Maybe in your 20s bro. But 40s and over, not sure man.
So after ?
Think about it: why all profesionall athlete stretch before any competition except weak body builders who don't even need to stretch bc they are just sitting or standing(no fast movement)
You can't compare rubber band and muscles, and no the stretching is not gona make you weaker but more flexibile and prevent inyuries.
A respectfully disagree
Any point in your favor of disagreement?
Why? So you can "go against the grain?" The science speaks for itself
Can I stretch before like playing a sport
I Never Stretch cuz it’s waste of time
What about cramps?
Didn’t know that shit
Is thinking of your muscles as a rubber band medically accurate
This is what they taught us at school 🥴
Strongly disagree 👎
Any point of disagreement because I also Interested to know
@@zayyantariq298 yes , bro stretching before and after workout prevent injuries as I am a calisthenics guy I workout bodyweight exercises. but also do running atleast 3 times a weak stretching keeps me injury free from last 2 years and it also reduce my pain
@vickybadwal9703 yea but like he said you lose strength, just do 5 mins of cardio and a few light sets before you do your workout, then do static stretches after
But your muscles aren't rubber bands
I haven’t found this to be true
lmao
Everyone gym goers should already know this fact
Fs another thing apparently not good
For you..think I’ll just stay in bed
that's some ass movement
Dudes stating the obvious