Pre- and Post Weights Stretching?

[fps]

Hi guys,

I've never been one to lift anything especially heavy, and am just easing myself back into doing even moderate *weights* outside pressups etc after a gap of a coupla years. I'm 24 so this isn't going to be a problem.

I've read here that static stretching actually weakens the muscles so isn't recommended before lifting heavy weights. So I assume the best warm-up is some dynamic stretching and.. what? What do you guys do before you start lifting weights, be they moderate or seriously heavy? How do you warm down? More dynamic stretching? Or are the muscles warm enough by then to do some static stretching? I want to be fit and limber the next day, ready to play, not sore stiff!

Any advice welcome

 

[Rickson]

Do not static stretch before lifting weights. I'm a former personal trainer and I used to bench 315 on a regular basis so I know about heavy lifting. Warm up thoroughly, which for me is 5 minutes on a treadmill, so you can get the blood flowing. Some people need more time to warm up, but whatever. Don't go for broke on your first set. Do a very light weight for 15 reps. On the next set, do a moderate weight for 5, yes 5, reps. On the 3rd set, you can go for broke, or you can do 2-3 reps with a slightly heavy weight and go for broke on the next set. I'd do it on the 3rd most of the time unless I was feeling especially stiff that day. Good luck.

 

[fps]

Do not static stretch before lifting weights. I'm a former personal trainer and I used to bench 315 on a regular basis so I know about heavy lifting. Warm up thoroughly, which for me is 5 minutes on a treadmill, so you can get the blood flowing. Some people need more time to warm up, but whatever. Don't go for broke on your first set. Do a very light weight for 15 reps. On the next set, do a moderate weight for 5, yes 5, reps. On the 3rd set, you can go for broke, or you can do 2-3 reps with a slightly heavy weight and go for broke on the next set. I'd do it on the 3rd most of the time unless I was feeling especially stiff that day. Good luck.

hey thanks Rickson. what kind of warm down would you recommend?

 

[Kobble]

When I do dips I have a warmup, I do one rep. Walk away for 3-5 minutes and come back for the reall stuff. One rep warmup works for me, actually for most exercises. I have no science to back it up, I just like it. So, 1 rep of 50-80% of your max, rest, and then go.

 

[SystemicAnomaly]

hey thanks Rickson. what kind of warm down would you recommend?

I'll usually do more cardio. It is supposed to promote the release of more growth hormone. You can do your static stretches after that.

 

[Rickson]

I agree that the cooldown can be done just like the warmup followed by static stretching. You'd static stretch last because you'd be done with all the heavy lifting and your muscles would still be warm from the cooldown period.