the GAINS thread

[Jimjam]

Originally Posted by Patriam1066 [You must be logged in to view images. Log in or Register.]

Stretching is definitely important. Not sure about it’s efficacy in entering Valhalla, however

I've noticed it is really rare to stretch out after exercise... Even though I'm sure this was one of the very basics taught in school!

Is it true neglecting to stretch makes the muscles grow back more swollen, giving the illusion of greater gains?

[pink grapefruit]

Originally Posted by Cecily [You must be logged in to view images. Log in or Register.]

First attempt at running a couple days ago wrecked my adductors (inner thigh), so I’m definitely working on stretching now.

Wednesday: 4.6 miles walk w/ a few running intervals, mostly walking. ~140 HR max.
Friday: 1.2 miles walk w/ 5 running intervals. 150 HR at the end.

I’m pretty happy with what I did today. Not used to my heart beating like that. Feels pretty amazing. So I’m gonna do that 3x a week until I learn how to run a mile.

Thinking...

MWF running.
T: Yoga/Dance.
Th: Body weight exercises.

Shouldn’t be too hard to stick with.

Wrecked how? Cramps?

Don't forget your electrolytes.

Originally Posted by Jimjam [You must be logged in to view images. Log in or Register.]

I've noticed it is really rare to stretch out after exercise... Even though I'm sure this was one of the very basics taught in school!

Is it true neglecting to stretch makes the muscles grow back more swollen, giving the illusion of greater gains?

I've literally never heard this. You'll get a pump whether you stretch or no lol.

[Jimjam]

Originally Posted by pink grapefruit [You must be logged in to view images. Log in or Register.]

I've literally never heard this. You'll get a pump whether you stretch or no lol.

What I heard is if you stretch after strength training your muscle fibres are able to grow back more densely so, while your muscles will grow larger, you end up looking less like a guy made of balloons. Again, no idea where I came across this idea or if there is any truth in that.

[Patriam1066]

Originally Posted by Jimjam [You must be logged in to view images. Log in or Register.]

What I heard is if you stretch after strength training your muscle fibres are able to grow back more densely so, while your muscles will grow larger, you end up looking less like a guy made of balloons. Again, no idea where I came across this idea or if there is any truth in that.

I doubt that’s true

[nostalgiaquest]

Originally Posted by Jimjam [You must be logged in to view images. Log in or Register.]

I've noticed it is really rare to stretch out after exercise... Even though I'm sure this was one of the very basics taught in school!

Is it true neglecting to stretch makes the muscles grow back more swollen, giving the illusion of greater gains?

I'm guessing it's rare because people would rather spend their time lifting/exercising, and don't take time out specifically for stretching.

I recently watched Joe Rogan's interview with David Goggins and they went into detail about it. If you don't know who David Goggins is, he's a bad ass ultramarathon, ultra-distance cyclist retired navy seal. One savage mother trucker. Here's the excerpt where he talks about stretching...

https://www.youtube.com/watch?v=1I5lkRw6arM

I'd recomend watching the whole interview The guy is freakin nuts, but it's motivating as hell.

https://www.youtube.com/watch?v=5tSTk1083VY

[Cecily]

First attempt at running a couple days ago wrecked my adductors (inner thigh), so I’m definitely working on stretching now.

Wednesday: 4.6 miles walk w/ a few running intervals, mostly walking. ~140 HR max.
Friday: 1.2 miles walk w/ 5 running intervals. 150 HR at the end.

I’m pretty happy with what I did today. Not used to my heart beating like that. Feels pretty amazing. So I’m gonna do that 3x a week until I learn how to run a mile.

Thinking...

MWF running.
T: Yoga/Dance.
Th: Body weight exercises.

Shouldn’t be too hard to stick with.

[Mead]

You learn the importance of stretching in grade school. It's not some big secret or innovation. If you choose not to do it then that's on you.

[Cecily]

I’m still learning what stretches I need to do for what muscle groups. It’s not like they teach anatomy beyond... you have muscles in grade school.

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I know two stretches for adductors now!

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Never really did those and definitely helped a lot yesterday. Any “best” stretches for other leg muscle recommendations?

@pink: wrecked as in ow ow ow every time I walked yesterday.

[Cecily]

And, of course, some common knowledge stuff is just straight up bad for you.

“METHODS: 1538 male army recruits were randomly allocated to stretch or control groups. During the ensuing 12 wk of training, both groups performed active warm-up exercises before physical training sessions. In addition, the stretch group performed one 20-s static stretch under supervision for each of six major leg muscle groups during every warm-up. The control group did not stretch.

RESULTS: 333 lower-limb injuries were recorded during the training period, including 214 soft-tissue injuries. There were 158 injuries in the stretch group and 175 in the control group. There was no significant effect of preexercise stretching on all-injuries risk (hazard ratio [HR] = 0.95, 95% CI 0.77-1.18), soft-tissue injury risk (HR = 0.83, 95% CI 0.63-1.09), or bone injury risk (HR = 1.22, 95% CI 0.86-1.76). Fitness (20-m progressive shuttle run test score), age, and enlistment date all significantly predicted injury risk (P < 0.01 for each), but height, weight, and body mass index did not.

CONCLUSION: A typical muscle stretching protocol performed during preexercise warm-ups does not produce clinically meaningful reductions in risk of exercise-related injury in army recruits. Fitness may be an important, modifiable risk factor.”

https://www.ncbi.nlm.nih.gov/m/pubmed/10694106/

I’m reading stretching may increase risks of injuries to runners. This study is pre-exercise stretching. Will look more into it later. Super interested to learn there’s debate on this topic.

Literature review showing 2% soreness reduction 72-hours post exercise. Also suggesting that over-stretching sarcomeres reduces their ability to absorb force.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1250267/

[Mead]

I actually don't stretch or workout. I'm just a random internet troll.