Questions about OldSchool--Stretching

[Needhelp]

Monday

Deadlifts 1 max set of 20.
Overhead Press - 5 sets of 5
Squats - 5 sets of 3
Seated Calf Raise - 2 sets of 20

Wednesday

Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts - 1 set of 20
Standing Calf Raise - 2 sets of 20

Friday

Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5 with weight from Monday



1. What stretches should I do for each day?

2. I've never done shrugs, or rows before, how much weight should I start with?

3. Is Overhead Press like the power press? Clean it up then just press it over?

Hopefully after a few weeks I get decent form down...My squatting form sucks now

 

[Needhelp]

Oh yeah, I added in abs on Wednesday:
Crunches, Reverse Crunches, and Twisted Crunches.

 

[The Shadow]

Monday

Deadlifts 1 max set of 20.
Overhead Press - 5 sets of 5
Squats - 5 sets of 3
Seated Calf Raise - 2 sets of 20

Wednesday

Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts - 1 set of 20
Standing Calf Raise - 2 sets of 20

Friday

Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5 with weight from Monday



1. What stretches should I do for each day?

2. I've never done shrugs, or rows before, how much weight should I start with?

3. Is Overhead Press like the power press? Clean it up then just press it over?

Hopefully after a few weeks I get decent form down...My squatting form sucks now

Well - this goes against conventional wisdom - I'm not a big believer in stretching b-4 the w/o. Warm up completely and then stretch duroing and after training. If you must warm-up and then do soem light stretches but nothing ballistic.

let the rep range determine the weight on all exercises. YOu will have to mix and match the first couple of times

Overhead can be done like a push press - just keep bar racked on shoulders all the way thre.

Also can do Militayy of Hammer type press, otr even Db.

 

[aurelius]

Research has proven a correlation between the elasticity of the muscle (flexibility) and power output. I you believe in science, stretch before training.

But you have to stretch correctly!

 

[The Shadow]

Research has proven a correlation between the elasticity of the muscle (flexibility) and power output. I you believe in science, stretch before training.

But you have to stretch correctly!

You missed my point.

Do not stretch a cold muscle. Peroid.

Think of a rubber band in the freezer. Stretch it and see what happens...

The power output vs. elasticity study I saw involves stretching during and after the wo/.

 

[gymtime]

You missed my point.

Do not stretch a cold muscle. Peroid.

Think of a rubber band in the freezer. Stretch it and see what happens...

The power output vs. elasticity study I saw involves stretching during and after the wo/.

I don't quite get the analogy. "Cold" muscles aren't actually cold, as in low temperature, like a rubber band in a freezer. Not anywhere near the same thing, IMO.

I'd be interested in seeing this study.

 

[The Shadow]

I don't quite get the analogy. "Cold" muscles aren't actually cold, as in low temperature, like a rubber band in a freezer. Not anywhere near the same thing, IMO.

I'd be interested in seeing this study.

The study I am referring to was in Ironman a few months back..involved stretching between sets and afterwards.


I know the analogy is over-dramatized. You should NEVER stretch a muscle without at least a quick warm-up.

 

[gymtime]

The study I am referring to was in Ironman a few months back..involved stretching between sets and afterwards.


I know the analogy is over-dramatized. You should NEVER stretch a muscle without at least a quick warm-up.

So what would be involved in a pre-stretch warmup? I usually do 5-10 minutes on the bike before stretching, just to get the old blood pumping. I knew this was helpful to do before stretching, but I didn't realize it was a "must do."

I guess my question is then, if stretching a cold muscle is bad, then I would think that working a cold muscle would be much worse. What is the difference?

 

[The Shadow]

So what would be involved in a pre-stretch warmup? I usually do 5-10 minutes on the bike before stretching, just to get the old blood pumping. I knew this was helpful to do before stretching, but I didn't realize it was a "must do."

I guess my question is then, if stretching a cold muscle is bad, then I would think that working a cold muscle would be much worse. What is the difference?

Working a cold muscle is worse. But then you at least have a few warm-ups sets before hand to get blood into the area.

I recommend:

Quick warm-up(cardio) to get core temp up and circulation increased.

Warm-up sets for target muscle.

Stretching between every set after the last warm-up set.

Try to incluse a stretch position as the last set you do for the target musle and hold in the stretch position for 20-30 seconds.

 

[gymtime]

I've done the pre-stretch, stretch, warmup sets for so long that I don't even think about it anymore. No wonder I get to the gym about 7 and don't start with the heavy stuff until near 7:30.

So you're saying that warmup sets alone are sufficient so long as you stretch between sets (which I do anyway)? I will give it a try.

 

[Needhelp]

What stretches should I do?

I'm not going all out hardcore yet, just learning the form really so it's no big deal...

Thanks for all the replies

 

[b fold the truth]

I warm up slowly for all muscle groups.

Light range of motion stretches for all major joints (emphasis on light).
Lat Pull downs (very light)
Tric Push downs (very light)
Standing Abs (light)
Repeat light ROM stretches.

After this...I begin my workout. I am more flexible after I train...MUCH more flexible.

B True

 

[aurelius]

What stretches should I do?

People do all sorts of stretches thinking they are stretching the muscle but aren´t because the muscle they are trying to stretch is contracting. To stretch a muscle correctly it must be relaxed.

I´ve posted this so many times people are going to think I am Michael Colgan. Anyway, his book, THE NEW POWER PROGRAM, has many flaws, but a definite strength is his segment on stretches, how and which ones to do.

Don´t be cheap with your body. Check out the book.

 

[Needhelp]

Thanks for the suggestion on the book, I might buy it..


What stretches do you guys do for each group of muscles though?

Or do you do the same stretches everyday and not just leg stretches on leg day, etc?

 

[erickthegreat11]

Do not stretch. Stretching only has its place on off days and before cardio. I've tried both stretching during, before, and after. Gradually warm up with a compound movement involving the muscles you want to work. Example: bench press, then do tris, shoulders, lats. As for cardio, I feel a huge difference in what I can do. Stretching seems to make quick movements (like those involved in cardio) easier. I've gone without stretching and have done lots of maximum effort exercises, and bodybuilding type exercises 100% injury free. It is just a waste of time. 30 minutes, o man!

 

[The Shadow]

Do not stretch. Stretching only has its place on off days and before cardio. I've tried both stretching during, before, and after. Gradually warm up with a compound movement involving the muscles you want to work. Example: bench press, then do tris, shoulders, lats. As for cardio, I feel a huge difference in what I can do. Stretching seems to make quick movements (like those involved in cardio) easier. I've gone without stretching and have done lots of maximum effort exercises, and bodybuilding type exercises 100% injury free. It is just a waste of time. 30 minutes, o man!

Stretching during the wo has been PROVEN to increase muscular output by as much as 10%.

 

[b fold the truth]

All you have to have is just ONE single injury from lack of stretching, flexibility, or warm-up to make you a believer. You better believe that I stretch and warm up before I train...an injury (even slight) could set me back months in my training.

If it doesn't help...what does it hurt?

I believe that it does help though...a good bit.

B True