How important are stretching (before or after) and warming up, really? Yes I understand loading up to your max weight, but pre-workout warm up sessions sound like energy wasting bullshit to me.
>>76785597You need stretching for long endurance sports, I start my "session" by push-ups and I consider them the real warmup. I think raising your heartrate is more important for lifting.
>>76785597>raise oxygen utilization efficiency>increase metabolic rates and upregulate nervous system functions, raising neuromuscular efficiency >prime reactive and stabilization muscles for movements and to prevent injury>increase reciprocal inhibition and regulate length/tension relationships between agonist and antagonist muscles>increase efficiency of stretch-shortening cycleIdk anon I guess every major sports team for every physically demanding sport on the planet is wrong, do whatever the fuck you want.
>>76785597Anybody that takes stretching seriously will tell you it's the most impactful thing out of their routine
>>76785719It's imperative for fixing postural issues and muscle imbalances as well.
>>76785784If you have those, you aren't doing even 1/2/3/4 so you can fuck off back to women's yoga class you little retard.
>>76785615This is why I just jog to the gym, barely raises my heartrate, but I'm not such a DYEL that I could do pushups for cardio.
>>76785918>If you have those, you aren't doing even 1/2/3/4That's not even remotely true retard. Even professional athletes have noticeable muscle imbalances due to postural alignment, which often starts at the hips and down. Look at thor bjornsson, and his imperfect traps. This is due to (assuming this isn't mirrored) a left head translation and slight right head flexion. This is likely due to scoliosis from (for example) hip imbalance, knee imbalance, muscle insertions, or a lifetime of bias performing ADLs. Most people have imbalances.Now, this isn't necessarily a problematic muscle imbalance, but a lot of people that are even at the pro-athlete level have problematic muscle imbalances that effect the reciprocal inhibition of muscle function. Stretching is tied for the best way to fix this.I also hit a 1.3k total personally, despite many minor muscle imbalances.
>>76785944Roidtrannies aren't my problem, I fixed my imbalances when I was lifting <5kg dumbbell
>>76785965Post body.
>>76785980Post more cope you loser.I was literally physically disabled when I had muscle imbalances, it's not something you miss unless you're a roidtranny and your left trap grows 1 inch bigger just because you brushed your teeth with wrong hand one day.
>>76785995EVERYONE has muscle imbalances. You likely helped to fix it, but you didn't fully eliminate all muscle imbalances in your entire body. This is such a retarded argument. "oh I fixed all my imbalances with a <5kg dumbbell every other imbalance I have is either irrelevant or nonexistent :^)"Enjoy crippling your gains because of thoracic kyphosis loser.
>>76786219Funny that you mention the imbalance that I already fixed while projecting with the assumption that I am as retarded as you.Maybe pick up a dumbbell sometime, worthless DYEL roidtranny.
>>76786284What imbalance did you fix with a 5kg dumbbell? I'll wait. I need a good laugh.
>>76785597Did you know in World War I and World War II, all those guys that fought in that war, they did pushups, jumping jacks, sit-ups, climbed the rope and ran, but none of this fancy shit, and they won two world wars, two world wars by doing jumping jacks, pushups and sit-ups, two world wars. You think they were worried when they were running across Normandy about fucking stretching? Are you kidding me? Give me my rubber band to stretch so I can run across that fucking beach. You’ve got to be kidding me.
>>76785597I used to do Pilates, yoga, back stretches, and another stretch every other day. It helped a lot when I was lifting sort of heavy.I haven't done any of those in over a month and feel fine, but I may workout once a week.
>>76786304Direct from US army Special Forces Assessment and Selection PHYSICAL TRAINING HANDBOOK Version 1.2 Cool down and Stretch: Spend 10-15 minutes on stretching uponevent completion. This routine can be active with movement or stationary. Use this time period to actively focus on heart rate reduction andconduct movements and exercises that will reduce lactic acid build-upand increase flexibilityWarm-up routineConduct no less than ten of the following exercises/stretches for15-20 repetitions or 25-30 second holds, prior to daily events: Calf Raise Calf Stretch Ankle Mobilization Body Weight Squat Quad Pull Back Roll to “V” Sit Double Leg Bridge Pigeon Stretch 1st Base Stretch Mountain Climbers Stretch Bird Dogs Dead Bugs Front Plank Side Plank Quadruped Rotation Push Ups Bush Whackers Back Slaps Scap Push Ups Arm CirclesConduct the following movement drills, for 10-20 meters each,prior to daily events: Walking Toe Touch Walking Lunge Walking Lateral Lunge Walking Cradle High Knees Butt Kicks13Stretch and Mobility DrillsEvery week you will conduct one or more Stretch and Mobility drillroutines for approximately 45-60 minutes each iteration. Each exerciseshould be done for 10 repetitions, every stretch held for 30 seconds.Perform entire routine 2-3 times though. Routine as follows: Jumping Jacks Seal Jacks Cross Jacks Ankle Mobilization Calf Stretch 1 Leg Knee Touch 1st base stretch with heel pull Hydrants Side Lying Adduction/Abduction Groiners ½ Kneeling Groin Stretch Pigeon Stretch Jumping Jacks Seal Jacks Cross Jacks Messier Squat Leg ABC’s Front Plank Side Plank Glute Bridge Floor Slides Superman Position Y/T/L/A Sleeper Stretch Cat/Camel Kneeling Lat Stretch Partner Pec Stretch Jumping Jacks Seal Jacks Cross Jacks Mountain Climber Stretch
>>76786291All of them, you need to be 18 to post here.
>>76785918>If you have those, you aren't doing even 1/2/3/4If you have what?
I turned off my VPN for this. If you're over 25, please stretch. I don't have the capacity to joke about this. You do NOT feel anything in your tendons until it's too late. Now all I feel is my Achilles. It is not a muscle. Everything you learned about muscles in this forum does not apply. There will be no warning, it will happen in an instant. Please stretch. Unc out.
>>76785597It's important that you warm up, literally if you're cold, get warmer before lifting weights.Do that with dynamic stretching of the muscles you'll use for the lifts, kill 2 birds with 1 stone kinda thing.
>>76785597I used to do this morning routine from the old days (like 1950s) that was just a basic stretching/movements and it was great. Cant remember why I stopped doing it but I will start again today. It was>forward/back bend>standing twist>side bend>arm circles>deep knee bends>cat stretchReps 10-30. Really nice morning routine.
>>76787281If you're an egolifter*
>>76787227then stop breaking the rules you underage twat.
>>76785597The benefits of warm ups, dynamic stretching, pnf, and foam rolling cannot be understated. I'm not sure why someone, especially a natural lifter, would want to have longer recovery periods, imperfect joint mobility, and strained connective tissue.>>76785784Yes but see a real physical therapist to generate a routine based on x-ray results and objective findings, not some personal trainer that's just looking at your movements from the outside and guesstimating a decent enough routine.>>76785995>I was literally physically disabled when I had muscle imbalances>and I fixed them all with a <5kg dumbbellCalm down ricky berwick.
>>76788503This is why I said I don't have the capacity to joke about this. Egolifting had nothing to do with it. I came back to sports that after a couple years haitus. Feeling like you're in your 20s feels amazing with age but is a mental trap for tendons. This is why I said everything you know about muscles from this forum means nothing when it comes to tendons. Sure, we've all thought we could go back to our PR after time away with relative ease, but the pain and soreness humbles us quick. You do not get that feedback with tendons, shit will snap quickly especially if you're used to sports with explosive movements. I understand, we've all been there thinking we're invincible and can pivot if shit goes south, that's why I'm stressing you cannot feel anything wrong with your tendon until it's too late to react. The only medicine is preventative. Stretching is boring but necessary if you want to keep this lifestyle for a long time. I am relatively back to my usual speed but acceleration will never be the same and will always be hindered by second-guessing whether or not this next leap will be the next snap. Stretching a couple minutes a day before every game/workout will save you 6 months recovery and years of PT and a constant soreness that reminds you you're still human. Go goblin mode but be smart about it, please.
