Would you like to add over 20lbs to your big lifts like leg presses right from your very next workout?
It’s easy if you’re currently stretching before your workout. Just STOP stretching!
That’s right. Stretching before weight training is a big NO NO.
You wouldn’t believe how many people are shocked when I tell them not to stretch before their workout.
If you’ve been reading my work for a while you’ll know that I steer clear of pre-workout stretching because of something called
Stretching-Induced Force Deficit
This is a fancy way of saying that a muscle becomes temporarily weaker if you stretch it. So if you currently stretch before your training, cut it out and watch your strength and size gains increase.
However, sometimes the question would arise, “Do this only affect beginners? If I’ve been training for years will stretching still negatively impact my workout?”
A new study has the answer.
A Brazilian team of researchers tested the effects of static stretching on a group of untrained and trained individuals in their 20’s [1].
They tested maximum strength on the following exercises:
- bench press
- lat pull-down
- bicep curl
- leg press
The result was that the loss in strength was similar in both groups i.e. it didn’t matter whether or not the person was trained or untrained, they lost a significant amount of strength when they stretched prior to training.
We’re talking more than a 20lb loss in leg press and bench press (1 rep max). So this is no small matter!
The researchers concluded:
“In conclusion, the passive static stretching program was detrimental to upper and lower body maximal muscle strength performance in several body segments. The negative effects of stretching were similar for subjects participating in resistance training regimens.”
“From a practical standpoint for coaches and trainers, it seems inappropriate to encourage static stretching before athletic events or physical activities that require high levels of muscle strength.”
So leave out the stretching and read this to learn how to properly warm up for a bodybuilding workout like THT Training.
Train With Intensity!
Mark
[1] Experience in resistance training does not prevent reduction in muscle strength evoked by passive static stretching. J Strength Cond Res. 2012 Nov 30.
Good advice as always Mark. Thanks!
Thanks for update.
I’m always fighting the non-believers with more ‘evidence-based’ reasoning from your website.
Is post-workout stretch also ineffective? With the muscles fatigued and full of micro damage, not sure pulling the strands apart is a good idea….?
Thanks Mark! I was always too lazy to stretch anyway lol
Anything on when would it be best to stretch so it DOESN’T interfere with muscle building, or has a positive effect even?
I need to stretch for martial arts so I was wondering if there’s an optimal time for that.
Thanks again!
It sounds unbelievable Mark! What about post workout stretch?
I have had several motorcycle accidents and a bout with bone cancer-I have many replacement parts including knees-toe joints-wrist-1 shoulder-2 fingers fused-ect…
i want to order 6 pack abs but can not do hard/jumping/bouncing/pulling movements due to the above factors.
i have started working out again-ck your site weekly-and have been getting back in shape thanks to your info.
My question is-are all workouts in the sixpack abs simple ? I have cked out/seen others but they are to stressful for my body to complete. Are there different workouts included if one can not do certain ones ??
THANK YOU for your free site info. It has helped my many times over.
So True. Stopped stretching a couple years ago when I first started following MuscleHack @ the weight gains in lifting were impressive!! Good Info Mark Man!!!
@Richard @Franz @Miltos Stretching after the workout is fine
@Scotti. Firstly, cardio is optional on TSPA so just leave it out. There are no jumping or bouncing movements in TSPA either. You can find substitutes for any pulling movements in my Exercise Bank or just omit them and work the rest of your body. So yes you can succeed on TSPA.
@Mike. Thanks, bud.
Any thoughts on stretching antagonistic muscles pre-workout? I personally like a bit of hip flexor work before squats. Haven’t noticed an effect on strength but find it helps me reaching a decent depth.
Yup, my Olympic Weightlifting coach is vehemently opposed to static stretches before the beginning of the session. Instead we go dynamic stretches like high kicks and we also warm up by actually doing the movement i.e. squatting with an empty bar.
Good to see you’re helping to spread factual training advice!! If only more people understood how bad all that stretching affects their performance they’d leave it till the end.
Cheers,
Dennis