For quite a few decades, the popular theory has been to
stretch before a workout, especially before an intense stimulation of the
muscles, such as weight training. However, this claim was based on no actual
evidence, and now our understanding of the mechanics of stretching is
increasingly leading to a different conclusion – that we should not perform
static stretches prior to lifting weights.
Static stretching is the holding of the targeted muscle in a
fixed, stretched position to the point of mild discomfort for a period of time,
which is normally between 30 to 60 seconds. This differs from dynamic
stretching where momentum in a strict form is used to extend the muscle’s range
of motion. It also differs from active isolated stretching (AIS) where the
opposing muscle is contracted and the relaxed muscle stretch is held for a much
shorter period of time, usually two seconds.
While it is thought that dynamic and active isolated
stretching may not do any harm before a weight training session, and may
actually be beneficial, there are several reasons static stretching should be
avoided until after lifting.
A U.S. Navy physical therapist assists a sailor in performing a static stretch. These are essential to do on a regular basis for flexibility, but should not be done before strength training.
Source: United States Navy
Static Stretching Before Lifting Will Not Help You
If there is a most obvious reason not to do anything –
including stretching – this would be at the top. If it will not help you, why
waste your time doing it? The popularly imagined benefits seem to be just that –
imagined. There has never been any actual evidence shown that stretching before
a weight training session has any added value from either a health or
performance perspective. It will not make you lift more, nor will it help
prevent injury. Most injuries in weightlifting are due to improper lifting.
Static Stretching Before Lifting is Stretching Cold
It has long been known that statically stretching muscles
that are not properly warmed up increases the risk of injury. If you think of
any material that is subject to considerable elongation, be it rubber, gum,
taffy, its ability to elongate will depend on its temperature. Muscles behave
in a similar fashion. Increasing the blood flow to your muscles before they are
stretched will make them more elastic.
Some people may answer this point by recommending cardio
training before lifting, in order to warm up the muscles. However, for optimal
results from lifting, it should be done fresh. Performing cardio prior to
lifting will take a toll on your lifting performance. If you intend to do
cardio during your workout, it should be done after the weights, not before.
It Can Acutely Diminish Your Lifting Ability
Part of your lifting ability in each workout comes from your
muscles “springing” back to contraction. Holding your muscles in a stretched
position for an extended period of time will loosen the fibers, and elongate
them. That has the temporary effect of making them less able to rebound at the
beginning of the concentric part of each repetition.
It Can Chronically Diminish Your Results
It is only logical that if something is destructive to an
individual workout, doing it before every workout will lead to long-term
failure. An experiment conducted by the Journal of Strength and Conditioning
Research was designed, placing participants in three categories.
- Group 1 - Participants stretched prior to training.
- Group 2 - Participants stretched during training.
- Group 3 - Participants did not stretch at all.
The trial was conducted over a period of 10 weeks, after which the
results showed that while all three groups gained strength over the time
period, the participants that did not stretch at all gained more muscle than
the other two groups. It was also found that there was an additional component
to the results besides the temporary diminishing of the recoiling ability of
the muscle. Stretching prior to or during exercise had the effect of lessening
the stimulation of IGF-1 in the body. This is a critical hormone which plays a
large role in muscle development.
Conclusion
Flexibility is an important part of maintaining mobility,
especially in later years. Static stretching is not only useful, but is an
essential part of increasing and maintaining long-term flexibility. However, in
order to maximize its results, as well as not hamper the results of strength
training, it should be done at the proper time. Refrain from making static stretching
a part of your pre-workout routine, and save it for after the lifting is done.
The muscles will be warm, and the strength training will not have been
compromised by less stable fibers.
