stretching/warm up ritual

what is your guys ritual at the gym before you start lifting for upperbody and legs ? i remember mainesucks posting a shoulder rehab/warmup video and thats what ive been using, but i was thinking i could include some type of stretching also
eeeek, don’t stretch. (maybe a little on legs day) just a quick warm up set of 8-10 on a really light weight then go. I should probably be stretching, i’m sure.
Do 3-4 of the exercises from Mag Mobility and do a shoulder complex.

Depending on how my knees feel I may walk on the tread mill or ride a bike for like 3 min.

I warmup/stretch for at least a good 10-15 min before a solid workout. Start with 3.5min jog/row for heartrate boost. Then situps/pushups (20 apiece). then stretch abs/pecs/lats/quads/hammies&glutes (major muscle groups). Then a warmup set of each of the exercises I’m doing that day.

Might seem a bit excessive, but I usually hit the weights for ~hour/day then cardio for a while. (Cardio = 45+min on the elliptical or running. Or 25min on the rowing erg). Keeps me flexible…
i completely stretch it out in a stretch cage. its super important to me anyways to get as flexible as possible.
There are some exceptions of course (hip flexors and antagonist muscles) but pre workout static stretching is usually not adviseable. I leave all my static stretching at the end. My only pre workout routine is facepulls, pressdown, upright rows and shoulder dislocations with a medium or light band.

involves no movement: you hold a stretch for . improve your flexibility by around. Other include ballistic stretching, PNF stretching, isometric stretching, …
A lot of using static stretches. I’ve been advocating dynamic stretches for some time, blogging about , and . Here are 5 reasons why you shouldn’t do static stretches.

1. Static Stretches Impair Performance
. Stay away from static stretches right before explosive movements like , sprinting, jumping, etc. has plenty of research why, 2 examples:

  • Decrease Vertical Jump Height. 10mins of static stretching for up to 15mins after the stretch.
  • Increase Sprint Time. Static stretching : the ability to store kinetic energy in your muscles during the eccentric.

stores energy in your hamstrings by stretching them. You can more weight if you use this energy on the way up. But static stretches inhibit the stretch reflex, thereby lowering your Squat.

2. Static Stretches Don’t Lower Risks of Injury.
They increase the range of motion you can attain, but not your ability to stabilize in these new positions. Excessive flexibility without strength increases risks of injury.
First thing you’ll tend to do if you get injured is stretching your injured limb. This can aggravate the problem rather than fix it. Example: excessive stretching of your hip flexors can .

3. Static Stretches Don’t Reduce Soreness.
Some people stretch post exercise to reduce (DOMS). If lifting caused DOMS, you’ll be sore the next day, whatever stretching you do.
The best way to get rid of soreness is to train your muscles again. This speeds up recovery by flushing blood (nutrients) into your muscles. Do light lifting or if you’re sore. Contrast showers can also help.

4. Static Stretches Don’t Warm-up Your Muscles.
Warm muscles are harder to injure than cold ones. Static stretches don’t raise your body temperature. You’ll have to add 10 mins stationary cycle or light jogging.
This method, however, doesn’t let you practice movements. So you lost 20 mins doing something that isn’t optimal while 10 mins would have increased flexibility, raised body temperature and grooved motor patterns.

5. Static Stretches Don’t Put You in the Right State.
To get best results from static stretches you must relax your whole body, release tension. That’s why static stretches, including yoga, are great to de-stress.
But they aren’t great to prepare yourself for heavy , sprinting, or any other sports where you need to be fast, explosive and aggressive. You want to be fired up, not relaxed.

No More Static Stretches?
The only thing are good for is fixing your posture. After a day sitting, the static hip flexor stretch is a great way to realign your pelvis while .
Most static stretches have a dynamic variation. Warm-up with , then 2-3 static stretches followed by 8-10 . That’s what I do as warm-up. Let me know how you warm-up in the comments.

wow, freaking awesome post. thanks a lot.
I do 100 pelvic thrusts in the direction of the cardio area before squatting or pulling.

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