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Olympia God **Joined:** 03 May 2006 **Posts:** 3086

bigstabile wrote:

dchabby wrote:

GJM_3 wrote:

imadad2 wrote:

WJMH wrote:

5 min stretch
45 min lifting
5 min stretch
30 min cardio

IMO, 5-10 minutes warm up before the initial strecthing, but this is right on.

I don't stretch at all before, only after.

Good for you. I personally feel better about lifting if I stretach a little beforehand. I dont think it really impacts your strength unless you are going direct from a stretch to a max set. If you are stretching, then doing some warmup sets and maybe even working some other muscle first then I doubt it affects strength at all.

Stretching is fine. However, most trainers recommend dynamic stretching over static stretching pre workout. So things like body weight squats, lunges, arm circles, jumping jacks etc, basically exercises that put your body through a range of motion, but not held statically. The important thing is to just get the muscles warm and loosened up before your workout. Foam rolling is good as well. Static stretching belongs after your workout.

word!

I use a lot more dynamic stretching moves before I train these days and it has had a great effect on my lifting!

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The deadlift....it’s very hard to imagine a more useful application of strength than picking heavy shit up off the ground!

Olympia God **Joined:** 23 Mar 2005 **Posts:** 7412

Fever wrote:

bigstabile wrote:

dchabby wrote:

GJM_3 wrote:

imadad2 wrote:

WJMH wrote:

5 min stretch
45 min lifting
5 min stretch
30 min cardio

IMO, 5-10 minutes warm up before the initial strecthing, but this is right on.

I don't stretch at all before, only after.

Good for you. I personally feel better about lifting if I stretach a little beforehand. I dont think it really impacts your strength unless you are going direct from a stretch to a max set. If you are stretching, then doing some warmup sets and maybe even working some other muscle first then I doubt it affects strength at all.

Stretching is fine. However, most trainers recommend dynamic stretching over static stretching pre workout. So things like body weight squats, lunges, arm circles, jumping jacks etc, basically exercises that put your body through a range of motion, but not held statically. The important thing is to just get the muscles warm and loosened up before your workout. Foam rolling is good as well. Static stretching belongs after your workout.

word!

I use a lot more dynamic stretching moves before I train these days and it has had a great effect on my lifting!

I like doing it that way because you can turn it into a circuit and kill 2 birds with 1 stone.

_________________
There are few things graven in stone, except that you have to squat or you're a pussy - Mark Rippetoe

Olympia God **Joined:** 03 May 2006 **Posts:** 3086

bigstabile wrote:

Fever wrote:

bigstabile wrote:

dchabby wrote:

GJM_3 wrote:

imadad2 wrote:

WJMH wrote:

5 min stretch
45 min lifting
5 min stretch
30 min cardio

IMO, 5-10 minutes warm up before the initial strecthing, but this is right on.

I don't stretch at all before, only after.

Good for you. I personally feel better about lifting if I stretach a little beforehand. I dont think it really impacts your strength unless you are going direct from a stretch to a max set. If you are stretching, then doing some warmup sets and maybe even working some other muscle first then I doubt it affects strength at all.

Stretching is fine. However, most trainers recommend dynamic stretching over static stretching pre workout. So things like body weight squats, lunges, arm circles, jumping jacks etc, basically exercises that put your body through a range of motion, but not held statically. The important thing is to just get the muscles warm and loosened up before your workout. Foam rolling is good as well. Static stretching belongs after your workout.

word!

I use a lot more dynamic stretching moves before I train these days and it has had a great effect on my lifting!

I like doing it that way because you can turn it into a circuit and kill 2 birds with 1 stone.

Agreed, in fact I have a whole workout that uses dynamic stretching and med ball work...brilliant, if you keep up the intensity level it will really have you blowing by the end.

_________________
The deadlift....it’s very hard to imagine a more useful application of strength than picking heavy shit up off the ground!

Pencil Neck **Joined:** 19 Jul 2009 **Posts:** 38

I'm going to be switching from one to the other, so i'll post both.

Monday: “Push” 6-8 Reps
- Squat: 4 sets
- Leg Press: 4 sets

-Flat Barbell Bench: 4 sets
-Incline Barbell Press: 4 sets

-Military Press: 3 sets
-Seated Side Lateral Raises: 3 sets

Skullcrushers: 3 sets
Overhead Dumbell Extentions: 3 sets

Calves: Seated Calf Raises: 3 sets of 12
Standing Calf Raises(Smith Machine) 3 sets of 15

Tuesday: “Pull” 6-8 Reps
-Deadlifts: 4 sets
-Stiff Leg Deadlifts: 3 sets
-Lying Leg Curls: 3 sets

-Wide Grip Chins: 4 sets
-T-Bar Rows: 4 sets

-Barbell Curls: 3 sets
-Incline Curls: 3 sets

Wednesday: “OFF”

Thursday: “Push” 6-8 Reps
-Repeat Mondays workout-

Friday: “Pull” 6-8 Reps
-Repeat Tuesdays workout-

The whole body workout. Keep in mind that this is not a plan geared towards hypertrophy, just general fitness.

Straight Leg Deadlift – 2 Sets of 6
Barbell Bent Over Row – 2 Sets of 6
Barbell Upright Rows – 2 Sets of 6
Barbell Bench Press – 3 Sets of 6
Barbell Incline Bench Press – 3 Sets of 6
Incline Dumbbell Flys – 3 Sets of 6
Dumbbell squats – 2 Sets of 6
Standing Barbell Calf Raises – 3 Sets of 6
Seated Dumbbell Shoulder Press – 2 Sets of 6
Dumbbell Lateral Raise – 2 Sets of 6
Barbell Curls – 3 Sets of 6
Laying Barbell Tricep Extensions – 3 Sets of 6
Weighted Sit Ups – 2 Sets of 6
Dumbbell Side Bends – 3 Sets of 6

Olympia God **Joined:** 21 Nov 2004 **Posts:** 4661

Why stretch before a workout? Stretching is literally the opposite of lifting weights. It has no purpose. To lift weights you need tension. Tension is the opposite of "stretched".

Before a workout should be joint mobility drills or basic cals. Your only concern is warming up your core temp and loosening your tendons and joints because that is where most injuries originate from.

Feel free to do some stretches between sets to releave excess tensions. Too much tension is bad thing when lifting heavy.

Then stretch afterwards to remove more tension.

_________________
"appearance is a consequence of fitness" -Mark Twight

"Strong people are harder to kill than weak people and more useful in general." -Mark Rippetoe

Olympia God **Joined:** 21 Nov 2004 **Posts:** 4661

BradHillendahl wrote:

I'm going to be switching from one to the other, so i'll post both.

Monday: “Push” 6-8 Reps
- Squat: 4 sets
- Leg Press: 4 sets

-Flat Barbell Bench: 4 sets
-Incline Barbell Press: 4 sets

-Military Press: 3 sets
-Seated Side Lateral Raises: 3 sets

Skullcrushers: 3 sets
Overhead Dumbell Extentions: 3 sets

Calves: Seated Calf Raises: 3 sets of 12
Standing Calf Raises(Smith Machine) 3 sets of 15

Tuesday: “Pull” 6-8 Reps
-Deadlifts: 4 sets
-Stiff Leg Deadlifts: 3 sets
-Lying Leg Curls: 3 sets

-Wide Grip Chins: 4 sets
-T-Bar Rows: 4 sets

-Barbell Curls: 3 sets
-Incline Curls: 3 sets

Wednesday: “OFF”

Thursday: “Push” 6-8 Reps
-Repeat Mondays workout-

Friday: “Pull” 6-8 Reps
-Repeat Tuesdays workout-

The whole body workout. Keep in mind that this is not a plan geared towards hypertrophy, just general fitness.

Straight Leg Deadlift – 2 Sets of 6
Barbell Bent Over Row – 2 Sets of 6
Barbell Upright Rows – 2 Sets of 6
Barbell Bench Press – 3 Sets of 6
Barbell Incline Bench Press – 3 Sets of 6
Incline Dumbbell Flys – 3 Sets of 6
Dumbbell squats – 2 Sets of 6
Standing Barbell Calf Raises – 3 Sets of 6
Seated Dumbbell Shoulder Press – 2 Sets of 6
Dumbbell Lateral Raise – 2 Sets of 6
Barbell Curls – 3 Sets of 6
Laying Barbell Tricep Extensions – 3 Sets of 6
Weighted Sit Ups – 2 Sets of 6
Dumbbell Side Bends – 3 Sets of 6

Too much crap in there. Horrible workout.

Push:
Squat
Bench
Shoulder Press
Dips

Pull:
Deadlift
Pullups
Rows
Barbell Curls

Or:
Trap bar deadlifts
Bench
row
shoulder press
dips and chins (superset)

Better yet:

a1: deadlift
a2: Shoulder Press

b1: Squat
b2: Pullup

c1: CLose grip Bench
c2: Curls

_________________
"appearance is a consequence of fitness" -Mark Twight

"Strong people are harder to kill than weak people and more useful in general." -Mark Rippetoe

Olympia God **Joined:** 24 Sep 2003 **Posts:** 3589

JeffRW wrote:

Why stretch before a workout? Stretching is literally the opposite of lifting weights. It has no purpose. To lift weights you need tension. Tension is the opposite of "stretched".

Disagree with this statement big time.

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I have great people skills...you f###ing jacka$$! (Russ v Will Jan 2008)

Champion 2008 & 2007 #1 points scored Club Muscle Fantasy Football League

Olympia God **Joined:** 23 Mar 2005 **Posts:** 7412

Just disagreeing doesn't help very much, how about letting us in on why.

_________________
There are few things graven in stone, except that you have to squat or you're a pussy - Mark Rippetoe

Olympia God **Joined:** 24 Sep 2003 **Posts:** 3589

bigstabile wrote:

Just disagreeing doesn't help very much, how about letting us in on why.

IMO, a short warm of of calestenics (sp?) or light jogging for a few minutes and then stretching aids in muscle growth by stretching the muscle fascia, which houses the muscle fibres and inhibits growth unless it is placed under undue stress from stretching or extreme pumps.

Doing this before and after lifting maximizes this belief of mine. The stretching before the workout is light and not intense, but it should be done with the after workout stretch being more aggresive.

To say it has no purpose I think is a bit much. Also it can be a mental "unblocking" for some to prepare them for what they are about to put their bodies through.

_________________
Its not the size of the dog in the fight its the size of the fight in the dog - Rev

I have great people skills...you f###ing jacka$$! (Russ v Will Jan 2008)

Champion 2008 & 2007 #1 points scored Club Muscle Fantasy Football League

Olympia God **Joined:** 12 Oct 2004 **Posts:** 3841

Stretching is key, it increase blood flow, flexibilty, prevents injury and warms the body up.

First i rev my body up with a warm up to get blood moving then some quick general static stretches hams quads lower back shldrs etc. Follow that with dynamic (ballistic) work out specific stretches.

EDIT: and dad was dead on with the mental aspect also.

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Wan - Stability
Fai - Speed
Geng - Power

Pencil Neck **Joined:** 19 Jul 2009 **Posts:** 38

Dude are you saying that the first or second workout is bad? The second is made by me, and I have no serious experience making workouts, but the first was given to me by a professional trainer, and after using it for almost two months i've had great results. It may not be Ronnie Colemans workout, but there isn't a thing wrong with it.

Pencil Neck **Joined:** 26 Jul 2009 **Posts:** 397

Fever wrote:

JP wrote:

my workout last from 10 mins.

That's cause you're a pussy! Razz

well some workout i do in 5 mins would take you 10!!!

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Olympia God **Joined:** 03 May 2006 **Posts:** 3086

JeffRW wrote:

Why stretch before a workout? Stretching is literally the opposite of lifting weights. It has no purpose. To lift weights you need tension. Tension is the opposite of "stretched".

Before a workout should be joint mobility drills or basic cals. Your only concern is warming up your core temp and loosening your tendons and joints because that is where most injuries originate from.

Feel free to do some stretches between sets to releave excess tensions. Too much tension is bad thing when lifting heavy.

Then stretch afterwards to remove more tension.

The dynamic stretching that I do I would class as joint mobility work.

Things like front, back, side lunges, ankle work and so on...basically I want things that will open up my thoracic, hips, quads, ankles, hams, etc, before I begin lifting.

Add a bit of treadmill or bike to get the heart rate and core temp up and thats all I would do before I lift.

I leave the static stretching for during and after training.

_________________
The deadlift....it’s very hard to imagine a more useful application of strength than picking heavy shit up off the ground!

Olympia God **Joined:** 23 Mar 2005 **Posts:** 7412

BradHillendahl wrote:

Dude are you saying that the first or second workout is bad? The second is made by me, and I have no serious experience making workouts, but the first was given to me by a professional trainer, and after using it for almost two months i've had great results. It may not be Ronnie Colemans workout, but there isn't a thing wrong with it.

Sorry bud, neither of those workouts are very good. Now I'm sure it worked for you, but there are plenty of things wrong with what your "professional traininer" gave you. Too many exercises for a push/pull workout, too many redundant exercises for a push/pull workout, too many exercises that aren't really doing much for you. Just because something works doesn't mean it can't be improved. You could walk into the gym and do just about anything and it will work for a time. That doesn't mean you are doing an efficient workout that maximizes your time in the gym.

Professional trainer, hahahahahahahahahahahaha

_________________
There are few things graven in stone, except that you have to squat or you're a pussy - Mark Rippetoe

Fitness Guru **Joined:** 17 Jan 2007 **Posts:** 2323

to answer OP,

you should work out for 3 hours and 17 minutes exactly, not a minute sooner or a minute later

and for once i agree with will about stretching Shocked

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