Flexibility Question

**bencher8** · 04-15-2009 08:10 PM

I have a question that maybe somebody can help me with...I dont know crap about flexibility lol

I have been trying to gain a little more flexibility(especially in my lower body and back). My question is should I focus on stretching before or after training. I have tried both...I seem to be a little more flexible before training, but if I would get better results after I wanna do that. I hate stretching and I dont want to waste time doing it if I dont have to lol

**squat huge** · 04-15-2009 09:02 PM

Studies by the NSCA have shown that stretching a muscle for more than 30 seconds temporarily decreases its force output. Studies by the US army have shown that stretching before exercise increases the probability of injury. I would strectch afterword or make it a seperate workout. A number of NFL teams now mandate yoga.

**MarcusWild** · 04-15-2009 09:04 PM

It's better to stretch after training or at least when your muscles are warmed up.

**cphafner** · 04-15-2009 09:05 PM

do dynamic warmups before and stretch after

**Travis Bell** · 04-15-2009 10:06 PM

Paul are you trying to work on your arch?

If so, best bet is to get some PVC pipe and bend over it while you're benching. Slowly increase the size of the pipe until you get a good arch

**sobrinoc** · 04-16-2009 05:23 AM

Has anyone had any experience with the Pavel DVD which is supposedly geared towards improving the squat, bench and deadlift? I know he has blurbs from Louie Simmons and Dan John liking it but I was wondering if any one has purchased and used it.

**I.Believe** · 04-16-2009 06:45 AM

I bench my lighter sets over a 6" pipe. I think I have a bigger arch than my wife and she is not a weight lifter!

lol.

**getting there** · 04-16-2009 07:19 AM

I have tried stretching before and stretching after and I have found stretching after feels much better. Just my two cents.

-Joe

**bencher8** · 04-16-2009 08:04 AM

apparently, the consesus is dynamic movements before training and then static stretching after. This is what I did in my last training day and it felt better, I just wasnt quite as flexible afterwards...or maybe it was just that day.

I did notice that when I got into my setup on the bench...the stretching I did before on my back, groin, hips, and hamstrings, didnt really carry over to my setup. My hips were still hard to "open" and let my feet get wide enough. I still had to take 3-4 tries to get my feet wide enough. It usually takes me that much...even when I dont stretch before training....so I am not sure why that is.

Travis, not really working on arch much. I am really focusing on gaining more flexibility in my lower body(lower back, groin, hips, and hammies). I have to work on getting my feet wider so I dont have the same problem I had at the last meet.

**Rob Luyando** · 04-16-2009 11:35 AM

Originally Posted by Travis Bell

Paul are you trying to work on your arch?

If so, best bet is to get some PVC pipe and bend over it while you're benching. Slowly increase the size of the pipe until you get a good arch

Travis you hit the nail on the head! I have been telling Bencher8 this for years. I may not have a sick arch but my belly makes up for it. PVS and foam roller will help trmendously.

**bencher8** · 04-16-2009 12:34 PM

what belly....havent you cardio'ed that away yet?

**Sensei** · 04-16-2009 02:34 PM

Originally Posted by sobrinoc

Has anyone had any experience with the Pavel DVD which is supposedly geared towards improving the squat, bench and deadlift? I know he has blurbs from Louie Simmons and Dan John liking it but I was wondering if any one has purchased and used it.

I have it. It's good. It's been a while since I've watched it and I tend to stretch a lot anyway and always have so I have a hard time nailing down sources.. age will do that.

Stretch when you're sitting in front of the tube. Stretching, just like anything else has be progressive. You can't just go gangbusters and expect good results. The same principles apply to stretching as they do to getting strong -warm up well, start light, gradually increase frequency and "intensity", don't overdo it.

**Jorge Sanchez** · 04-16-2009 02:39 PM

Sensei, I remember you mentioning a video you were planning on stretching. Is that still in the cards? I'd be really interested to see what you do.

**jthomas** · 04-16-2009 07:29 PM

FatBencher, Do some dynamic warm ups, then buy a foam roller and use it to stretch with and to use for an arch. The best $20 you will spend. Great for stretching out lower body, hips and back. I really do not think stretching before training decreases strength and blah blah blah. I do it every work no matter what. If I do not do it, I will lift ****tier then normal. Another good thing to do would be to look up jump stretch stretches on Elite's youtube page, awesome stretches using the bands for every body part.

**bencher8** · 04-16-2009 07:33 PM

thanks piss_in_the_suit..thats your powerlifting name, kinda like an indian name, but cooler lol

Thanks for mentioning the flex band stretch stuff..I hadnt thought of checking that out. How are things going up there?

**Sensei** · 04-17-2009 09:24 AM

Originally Posted by Jorge Sanchez

Sensei, I remember you mentioning a video you were planning on stretching. Is that still in the cards? I'd be really interested to see what you do.

Thanks Jorge. I'll get on with either a video and/or blog post. Honestly, I think most people will be very unimpressed with what I do.

**AJ_H** · 04-18-2009 09:54 AM

Originally Posted by Sensei

Thanks Jorge. I'll get on with either a video and/or blog post. Honestly, I think most people will be very unimpressed with what I do.

that is absolutely not true

**Sensei** · 04-18-2009 11:18 PM

Originally Posted by AJ_H

that is absolutely not true

I appreciate that. We'll see... Let me know. http://squatrx.blogspot.com/2009/04/...-strength.html

**mike95763** · 04-19-2009 02:33 PM

Thanks for the stretching demonstration Sensei. Your videos and suggestions have helped me a ton.

**Sensei** · 04-19-2009 02:49 PM

Thanks Mike.

**geoffsherman** · 04-19-2009 03:24 PM

In addition to Sensei's routine, I would recommend looking at DeFranco's agile 8. I think the two would complement each other well.

**AJ_H** · 04-19-2009 04:43 PM

absolutely brilliant sensei. helps loads, now I don't have an excuse not to stretch every day

. Planning on making a blog for mobility work anytime soon?

**Sensei** · 04-19-2009 06:34 PM

Thank you AJ. I'll be 100% honest with you - outside of some arm circles, neck circles, sitting in a squat position, and stretches, the only things I really do for "mobility" would all be just "exercises". The squat (variants included) is one of the greatest mobility exercises around. Throw in some unilateral stuff once in a while and overhead lifts regularly and you're covering most things.

Squat Rx #5 has some mobility stuff - I do some of them quite a bit, others not so much.

I like DeFranco's stuff a lot and the "Agile 8" is nice.

**ELmx479** · 04-19-2009 07:13 PM

Good info in this thread but I will admit. I am not a fan of stretching and put it off all the time. However I have been using the foam roller before and sometimes after my workouts. I tried to do the "Dislocates" but have to use a rubber band. I tried with a broom stick handle and there is no way. I really need to start working on my flexibility.

**AJ_H** · 04-20-2009 04:16 AM

here's some things of defranco's that this thread made me think of, whether any of these are part of the 'agile 8', I don't know...sorry if they are:

some mobility work, I religiously do this before a squat workout everytime:
http://www.youtube.com/watch?v=tiA0-...e=channel_page

not to do with flexibility or mobility but supposedly good for preparing the CNS...not tried this yet but keep meaning to:
http://www.youtube.com/watch?v=2TmuI...CA342A&index=2

some upper body stretching/foam roller stuff...I don't know why he calls this a warm-up though because it involves some stretching which is supposed to be bad to do before training...I don't know...here it is anyway:
http://www.youtube.com/watch?v=cgxr6...A342A&index=12

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