3D Muscle Journey #277: Stretching For Hypertrophy & Performance
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Mar 6, 2025 Is long-duration static stretching a waste for those who lift? The hosts dive into how stretching can help prevent injuries and even boost muscle growth. They debate the effectiveness of static stretching before workouts and explore personal stories about improving range of motion, particularly with squats. Plus, they highlight the importance of listening to your body and recognizing the difference between discomfort and pain. Expect a mix of science, experience, and a few laughs as they redefine how stretching fits into strength training.
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Warmups: Move First, Stretch Later
- Dynamic movement warmups outperform long-duration static stretches for injury prevention and performance prep.
- Static stretching can still provide short-term ROM gains but often needs different timing than performance warmups.
Use High-Frequency Stretch Snacks
- Do short, frequent “stretch snacks” across the day instead of one long session for practical mobility gains.
- Use movement-based warmups before training and reserve static holds for outside training sessions.
Acute Versus Long-Term Stretch Effects
- Acute strength reductions after long static stretches diminish if followed by dynamic work.
- Long-term ROM gains require consistent stretching or training at long muscle lengths.