In general, it is generally recommended to do a warm-up before a workout, and this can include light cardio such as walking, jogging, or cycling. The purpose of a warm-up is to gradually increase your heart rate and blood flow, and to loosen up your muscles. This can help to reduce the risk of injury and improve your performance during your workout. However, it is important to note that the benefits of a warm-up can be achieved through other activities as well, such as dynamic stretches or functional movement patterns. Ultimately, the best warm-up for you will depend on your individual goals, preferences, and the type of workout you are about to do. It is a good idea to listen to your body and do what feels comfortable and effective for you.

@joncast1

Жыл бұрын

congratulations, you wasted 5 min of your life bc that's what he said in the video so why comment 😂

@GameHub1-

Жыл бұрын

@@joncast1 Congratulations, you look like a fucking moron by belittling people who help others.

@cloudtv7626

Жыл бұрын

@@joncast1 Congratulations, you just wasted 50 seconds of your life by commenting exactly what he said in the video 🤡

@dooderman8361

Жыл бұрын

@Average Duck Enjoyer Congrats

@GodOfRAGE07

Жыл бұрын

Does doing stretches for height and dumbells for arms workout can we do that ???

My gym teachers throughout the years had us doing static stretches before our activity and then wondered why we sucked. We were doing it all wrong

@ChasmChaos

Жыл бұрын

You mean static stretches?

@zephaniahmcdaniels

Жыл бұрын

@@ChasmChaos just edited. Thank you

@jacobm1190

Жыл бұрын

It doesn't make enough of a difference to make you guys "suck". It's not a big deal just a detail.

@_wayward_494

Жыл бұрын

@@jacobm1190 yeah exactly lmfao. Static stretches wont ruin your workout if you do it. I static stretched for 2 years before each football game and as a winger i ran for almost the entire 90 minutes. Made little difference to me.

@AryanSharma-jy7jp

9 ай бұрын

​@@zephaniahmcdaniels😅

Stretching is to help with getting your muscles used to movement and to help prevent later muscle pain by easing your muscles into working more than usual

@user-ou8qw2sg3d

6 ай бұрын

Isn't that why u should stretch after working out?

@traceylennon1204

3 ай бұрын

But not STATIC stretching though..

Jeff Nippard just did a video on muscle growth. That stretching in-between sets increases muscle gain by 50%. This is different that muscular strength obviously.

@douglaselmes6777

Жыл бұрын

Was looking through comments for this. Mans in the past

@Ironborne

Жыл бұрын

It doesn’t

@kimhornhem5399

Жыл бұрын

@@Ironborne Have you tried?

@mroogilyboogily9207

Жыл бұрын

Name of the video ?

@edmondprice6215

Жыл бұрын

@@mroogilyboogily9207 "Why you should consider stretching between sets" start at 1min 45sec. I would agree with him that it probably shouldnt do it between every set just the first few sets

Keep in mind, this is *before* workouts. Dynamic stretching is great for warm ups because it gets everything warm and adequately loose for the workout. For mobility work, there's no reason not to do static stretching. Like the weighted knee stretch that omarisuf made a video about, that a lot of Olympic weightlifters perform.

I wish you mentioned the much lower reduction for 30 seconds, and mentioned that it's still essential to stretch after a workout Movementbydavid has a very interesting video on things like stretch duration and different types of stretches

I always told coach this in high school, but he insisted we stretch. I always felt like I ran like crap when they made us stretch like crazy before.

@davidhitchen5369

Жыл бұрын

I remember when it was thing. They though stretching before a game or workout reduced the chance of injury.. I've always noticed that long static stretches take a lot out of me.

@Mochi_177

Жыл бұрын

Thats why my coach had us run a quick lap before, stretch, do our drills and workout, stretch again

@thenostalgicguy46

Жыл бұрын

ngl tho, now that I stretch, I rarely get injured.

The error bars cross the 0% line in all but the >120s category. Therefore, for stretches

I just hold each stretch to 5 secs like peewee basketball days lol

I think in that study they tested strength like seconds after static stretching

Read this yrs ago, been working out since 1980, 72, no injuries. This is good advice

Those error bars are still huge. With whatever confidence interval that is, it's still statistically indistinguishable

Thanks for clarifying this - the nuance really helps with designing my warm up routine

You should be doing 30m of very light cardio, 15m of static and dynamic stretches before strength training. Yeah you might not hit your pb that session, but you can be damn sure your progression will be faster and with less injury risk than any other method. I have been training for over a decade with multiple injury and recovery cycles from broken bones to stress fractures muscles tears etc and I have found that an extended warmup and stretch routine has allowed me to do very heavy workouts with zero injuries, better recovery and increased mobility and flexibility than any other method. There is just something about getting your body hot and working those muscles loose before going into a heavy session that just sets you up right to actually train the muscles fully.

@gabriell4545

Жыл бұрын

30 minutes light cardio + static&dynamic stretches + 90 minutes workout what you thinking ? That we live in the gym?

@shubhiano5878

Жыл бұрын

Yeah I ain't got time for all that

@TheNizoubizou

Жыл бұрын

Absolute bullshit. you leave nothing in the tank for strength training.

@CL-fg5ne

8 ай бұрын

Interestingly all the opinions Ive heard from sprinting coaches has been to keep your warm up as short as possible

Adding in dynamic stretching before workouts instead of just 5mins of cardio has been a game changer. I lift heavier and I get injured less often. CARDIO IS NOT ENOUGH

There is some debate about whether or not it is beneficial to stretch before a workout. Some research suggests that stretching before exercise can improve performance and decrease the risk of injury, while other studies have found no significant benefits. One theory is that stretching before a workout may help to improve flexibility and range of motion, which could lead to better performance and a lower risk of injury. However, other research suggests that stretching before exercise may actually decrease power and strength, and could potentially increase the risk of injury. As for static versus dynamic stretches, it is generally recommended to do dynamic stretches before a workout and static stretches after a workout. Dynamic stretches involve moving through a range of motion, while static stretches involve holding a stretch in a stationary position. Dynamic stretches are thought to be more effective at warming up the muscles and preparing them for physical activity, while static stretches are better for cool down and recovery. In general, it is a good idea to listen to your body and do what feels comfortable and effective for you. If you enjoy stretching before a workout and feel that it improves your performance, then by all means, continue to do so. However, if you don't enjoy stretching or don't feel that it is beneficial for you, then it is probably okay to skip it.

@nazfx2648

Жыл бұрын

Exactly, listen to your body. Personally i only do one dynamic stretch for deadlifts and squat. Whats more important in my opinion is doing the actual exercise as a warmup

I do both dynamic and static but mainly static, the dynamic part jsut gets me going, and i hold each stretch i do for about 10-15secs best decision each time bc i feel so much better and can actually do the workout lol. And also im kinda used to it bc thats what I did during Gymnastics basically.

Literally had no knowledge about any of this super informative! Thank you!!

For me it just feels better to stretch once I'm warmed up.

@mac5917

Жыл бұрын

Same for me, stretching while Cold feels shit

well, forgot to stetch my groin muscles yesterday... and even though i was doing my walking lunges as a third exercise still managed to pull my groin.... have to remember TO MAKE SURE I stretch that area first before i do lunge next time... also, all this stuff about decreased performance doesn't apply to 99% of the people in the gym... they're there to get in shape and look better, not for maximum performance like a competing athlete... so it is utterly irrelevant if i use 5% less weight as long as i put on muscle in the amount and area i desire

In these studies, the physical measures are nearly always done immediately after the stretching. A "warmup" could easily include static stretching assuming you're not going to immediately jump out of splits and into a squat or 100m sprint. Gymnasts, dancers, figure skaters, etc... all stretch statically and then perform at world class level. That said, those disciplines actually require flexibility, so if yours doesn't, then of course it's kind of pointless.

@donaldkasper8346

5 ай бұрын

So stretching is equivalent to one set of reps.

@alexshaykevich509

5 ай бұрын

Not really.

This dude is a straight up 🆙 gym scientist 👨‍🔬!!!

You can do dynamic work with "feel sets" as well or, for some muscle groups and exercises, stretch after the exercise(s) or between sets, under a bit of load (could be body weight tho). If you are stretching statically, just do that. Like an yoga session thing. Don't lift that day.

Ive seen research that foam rolling is also a good activity before training/competing if someone feels they need some increased mobility before a workout.

2years working out naturally and never been injured, I streach before and after my workouts and use full ROM.

@coolyoutubename16

Жыл бұрын

thats cool but the video is about loss of strength, not likelihood of injury. although of course that goes up too. just because you've been ok up to now doesn't mean it's right. you're literally not getting any benefits from static stretching

@vovin8132

10 ай бұрын

@@coolyoutubename16 I'm calling bullshit on that. Your loss of strength will come with an actual injury. You're telling me that a quick static stretch doesn't warm you up and keep the cramps away? Nonsense.

@coolyoutubename16

10 ай бұрын

@@vovin8132 first guy argues a point that the video didn't make. Then I point that out and now you're arguing with me about what the video said. What is everyone smoking round here 😂

@vovin8132

10 ай бұрын

@@coolyoutubename16 your words "you're literally not getting any benefits from static stretching". Note the misuse of the word "literally"

I stretch as part of my warmup for climbing. Being limber is pretty important.

Woa, ive been doing this by default♡ but i know this from yoga. It decompresses your body. You need that energy release 4 the workout.

I wish you linked the research in the description.

It’s less about dynamic and static and more about trade offs between range of motion and explosiveness. Also streteches are works out for muscle length, and 15 seconds are pretty good exercise already. No wonder people got performance decrease since their muscle is already tired from the stretches.Usually dynamic stretching aren’t too high in range but it would still decrease performance if it’s done way more than needed ROM for the exercise. Just a little rant because I don’t think it’s accurate to call it static va dynamic but static stetch usually overdone more than dynamic and if dynamic is similarly overdone they will also decrease strength.

How about some English there, dude? Does dynamic mean consistent movement? Is static holding a pose? I would assume so, but plenty of people won't get that intuitively

@itsnola8095

10 ай бұрын

Mate chill out, also yes dynamic is more movement based and static is more staying still. Do statics after workout as that wont affect your workout (since you finished it)

I would add that you can static stretch before your workout if the muscle you are stretching is an over active muscle.

Heres the thing. Since ive started stretching before lifting, ive noticed an increase of mobility for my lifts, a decrease in joint pain, and a decrease in minor injuries and sudden pains in specific muscles (i call them tweaks). So my lifting strength might be lower by 0.5 to 1.5 percent? Who cares. If it reduces my injuries and join pains and increases mobility, its worth it.

I did 30min static stretching then after a few mins when I tried to do my normal bench press sets, I lost my strength, felt my muscles were sleeping from the stretching and couldn't lift the weight lol. I had to rest and wait before my strength were back. So I think short static stretching is fine but long stretching will probably affect performance.

dont necessarily stretch! but definitely warm up 💞 dont want to be breaking anything haha

As a guy who works out but never stretches, I see this as an absolute win 🏆

I met Mirabai Chanu at Sri Padmanabhaswamy temple two days ago!

Personally I do both start with static then do dynamic but i do dynamic for longer and more

I stretch in between sets. Whatever stretch I do I get to fill rom and back off. I’ll do this several times. Usually no more than 5 times if that in a give workout. And it’s usually the same stretch (grabbing the bat behind a bench press and pull the shoulders and get down in a squat while holding the bar.

Its not a matter of loosing speed, power and performance but a matter of preventing injuries!

The solution is to do both, and to not hold static stretches for that long. 5-10 seconds is good enough.

It's after

what is your take on gymnastics and whether to leave out the numerous static stretches done before training?

Dynamic before static after

@itsnola8095

10 ай бұрын

Yup 100%

50-75% decrease in strength? shit i didn't know i could bench 800-1000 pounds, thank you squat university

Yep if your gonna static stretch i’d keep it to 15-20 secs. Been saying this for yrs about static stretching

What about static stretching and then warming up/ muscle retightening directly after

Bouta try this out later today. I’ve been static stretching every time before I work out for years. I got it from little league football. We always stretched before any practice.

As a former Rhythmic Gymnast and now contortionist I would make a note that “work out” it’s really a different thing depending of a discipline to each perso. For us it’s impossible to do work out without proper stretch as that would be big injury risk. All skills in those disciplines are based on flexibility. Just a head up for it, I know it’s a minority of people having this needs, but thought it’s important to acknowledge it.

What does the data show on injury prevention though? Like a 4% worse performance isn't a big cost if it means I'll get injured 90% less frequently, especially during training

I think stretching helps equalize the tension of all the muscle fibres, like stretching out sections that are slightly shorter/tighter than the others, so they aren't bearing most of the load and being torn while the others are just catching up. Stretching too long... Anything to do with blood flow restriction during that time?

i’ve heard stretching mid workout is key. i never exceed 30 seconds, seems overkill to stretch muscles for over a minute

I just tore my ankle the VERY day i chose to start stretching again

I learned something like this from how heavy are your dumbbells anime

Yep, studied that research in school but is the purpose of a workout/practice to do just that or to do max performance. I say stretch as much as needed to not get hurt during practice and if you're older or injury prone do it in practice and completion. The minimal loss in performance is better then not being there for the team.

@TheDidiwolf34

Жыл бұрын

The thing is there are other more effective ways to warm your joints/muscles than long, static stretches

@m1ke896

Жыл бұрын

​@@TheDidiwolf34 this!!

@Athletesperformance1

Жыл бұрын

@@TheDidiwolf34 lol I guess I didn't explain that correctly and you didn't comprehend my first sentence. I way referring to static stretch on top of a dynamic warmup before a workout. Yes I understand there are better ways then static stretch (dynamic and movement prep) hence the A.S. Physical Education, B.S. in Kinesiology, Graduate Studies in Kinesiology, 20 plus years in the field training athletes (K-Pro) and my time as the assistant to the Head Trainer for VP Pence and 2nd Lady Pence.

This is impressive speed graph explaining that as a scientist I expire to

@vovin8132

10 ай бұрын

Scientist you "expire" to? And speaking with a background in data science, it's a pretty basic graph.

I think most people are stretching to reduce injury risk, what does the research say about stretching and injury prevalence?

LMFAOO AYOOO NO MON FI BEND OVA AND TOUCH DI TOES YA MAHD 🤨 FIRE FI DAT 🔥🔥🔥😂

@BigDeebzzz

10 ай бұрын

😂😂😂Fire pon dat

Also, Truth behind GLOBAL WARMING, they meant "GLOBAL WARMING UP", we all need to WARM UP more !!! Blood flow, don't complicate! ;)

Was always told to do around 20secs of static stretching.. anything more and I've felt you get too tired

I feel like this is a little misleading. How much time between the stretching of the muscle group and the activity performed? I do 8-10 minutes of stretching in 30 second intervals to work through the full body. Then lift, but I lift in a similar order the stretching, so a good 6-8 minutes inbetween

I've always known that stiffness is strength 😁.

@shoneast6880

Жыл бұрын

Knowmits not, not when uget as stiff as me and David goggins where you become so tight it starts hurting your joints and muscle recovery where you can't even workout because your body is trying g to protect itself

@jonathanwieringa8808

Жыл бұрын

@@shoneast6880 are you dense?

I always have better performance with static stretching before a lifts.

I only do light stretches before training

Little bit of unsolicited advice here. You generally want to avoid static stretching before a workout. Multiple research papers have shown a decrease in strength and performance post static stretching. Warm up with dynamic stretches instead

Message received : U coached mirbai chanu at some point of time 😂

how much stretching do NFL players do before a game🤔

I stretch for 5 minutes so that I don’t need as much weight to perform the workout because at that point I’m super weak from the stretches.

@MattZiehe

Жыл бұрын

Undertraining on purpose

@joebloggs6922

Жыл бұрын

Yeahhhhh. That's just undertraining the muscles. You're missing out on a lot of stimulus.

@ChasmChaos

Жыл бұрын

​@@joebloggs6922 #SarcasmAlert

Your can do static stretching, just not for too long(30sec).GTO

So unless we hold a stretch for an entire minute, then there's less than a 1/4 chance of significant impact on our workout?

@nazfx2648

Жыл бұрын

From my deduction, no not really. it will still decrease your performance but not at the same level

@kirby7475

Жыл бұрын

The performance drop is pretty transcient. Chances are the performance drop has faded by the time you get to your working sets. In other words, don’t worry about it.

You can get hurnia faster if you dont so its ither hirnia or speed and power. Not rilly a good opion in my opinon.

After I learned how to foam roll my way outta 4 bulging discs I’ll rarely, if ever stretch.

30 seconds in each muscular group ? Example, in the deadlift day is: 30 s back, 30 s cuádriceps, 30 s hip, 30 s arms

That girl got some mobility tho

If it's for beginners then do you recommend dynamic stretching or static?

Stretching is workout, the muscles get tired from it, decreased performance is a no brainer.

There's a difference between competition and exercising Since i'm not competing , I'd see no reason scientifically why I should not do static exercises

Is it better to do no stretching or static stretching?

What about injury reduction? Thats primarily why I stretch period

Yes sir! Only dynamic!

I don’t, I use mobility exercises instead

What if im gonna be doing plyometric workouts? What stretching or warm ups should i do??

I'm surprised this is even a question after all these years. Everyone's at a different level I guess, getting different information.

How long should you wait than what if you stretch in the morning and gym in the evening and the stretching is only for flexibility

운동 전 정적 동적 스트레칭 결론 : 동적 스트레칭이 파워 상승

That's good i actually only stretch for 10 seconds😂

And what about stretching *after* a work out? Should I or not?

@Jona69

Жыл бұрын

You can if you want. But if you worked a muscle so hard you expect soreness the next day, you probably shouldn't stretch it.

@JuanCruzFabi

Жыл бұрын

@@Jona69 Why? That sounds interesting

@Jona69

Жыл бұрын

@@JuanCruzFabi Stretching when sore will make the soreness worse and take longer to heal. You don’t feel the soreness until the next day but the micro tears in the muscle are already there. So use your intuition and only stretch if you think you won’t be too sore.

@JuanCruzFabi

Жыл бұрын

@@Jona69 Thanks!

@Downwiththatdeee3451

Жыл бұрын

​@@JuanCruzFabi the best time to stretch is after the gym or after an activity. The reason is your muscles are already warmed up. Plus it will help with that tightness and stiffness the day after. Your muscle has already undergone some form of resistance due to the exercise so it would be easier to stretch it then. Plus a typical stretch won't put anywhere near the same resistance on it. For example say you squat 365 for 5x5, and 225 front squats for 3x8. That a decent amount of resistance. So how would doing a quad stretch be worse? You won't be applying anywhere near the same amount of resistance plus your muscle is already used so it would be easier to stretch.

People doing static stretches don't even go beyond 30 s as a cool down after lifting.

Very nice😋👏

I think I’ll listen to Dorian Yates thanks 😂

Eyooooo thats my gym

Stress on circulation am i right

So i should do stretches after workout

I overstretched yesterday thinking it would help mobility and ROM on squats, I ended up lifting 20-30% less and felt like a proper twat.

That’s Gavin adin ^^^

Doesn’t this go against those goblin squats you recommend doing before squatting to open up the hips?

@thedon9670

8 ай бұрын

goblin squats are not static

@PARCE93

8 ай бұрын

@@thedon9670 watch his video, he squats down & holds it dummy.

The guy at the beginning did static ;)

Stretching itself is a workout. Maybe it doesn't develop volume but it definitely develops flexibility and strenght, repetedly overlooked imo.

Sorry but you are massing the main point of stretching before sport activity and it is to increase performance nor strength but avoid injuries . When non stretched cold muscle applies force to tendon it increases risk of hurting tendon.

what about after?

What about after workouts, is a static stretching okay?

@kirby7475

Жыл бұрын

Yes. It’s completely okay, maybe even better than dynamic stretches, at lesst for your tight musculature. You can do it before training if you want to. The decrease in performance is rather small and likely very fleeting.