The Truth about Stretching
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- čas přidán 12. 04. 2024
- 🏆 Fitness Industry LIES revealed in this video
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RESEARCH ON STRETCHING:
pubmed.ncbi.nlm.nih.gov/15076....
pubmed.ncbi.nlm.nih.gov/12202...
pubmed.ncbi.nlm.nih.gov/10694...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/19650... - Zábava
thank you for sharing those articles. The big fitness CZcamsrs will never share the actual fkn papers.
They say "do your own fkn research!"
You stretch if you want to be flexible. That's common sense.... especially if you like martial arts.
I'm already flexible. Why do I stretch?
When I studied Physical Education, we were told that the best way to warmup was a version of the activity done at a lower intensity. Stretching is to improve range of motion and should be done after the muscles are warmed up, not to warm up.
Jay, thanks for taking the time and effort to post these links to the stretching studies that you discussed.
great content. sticking to science/facts/research is the best approach.
Awesome explanation
Stretching is bullshit. I stopped getting hurt when I stopped Stretching. Jay is the man.
Arms have gotten bigger💪🏾
As a personal test after learning this information years ago. I used to stretch every day my whole life pretty much. Then I decided not to do any stretching for a whole year and just stuck to weight training. and over that year and still now I noticed no difference before stretching daily and after stretching daily. It is a waste of time. Myself though personally I do like the way it feels the day after I do my high intensity training. So now I will just somtimes as a form of mental masturbation lol but again makes no difference to me besides liking how it feels but only the day after intense training. Thanks for the great videos like always Jay! So many people are wasting so much time and they don't even realize it. Thanks for sharing.
u right about stretch + exercise not good combo only reason i do daily stretch routine of 10 mins is for my posture because that helps a lot to get a right posture specialy when you sit a lot on a desk
Thanks for posting the links.
Recently, I had heard of recent research showing that the **tension** created by stretching helps with hypertrophy. What?!? The point being made by the guy going over the study was that this benefit is a help, but cannot replace strength training itself. Ahhhh, ok. This is why it adds to DOMS. Tension is the driver for hypertrophy (and we use fatigue to reach those later-involved fibers). So even with the benefit, it's not sufficient to insist that one must do it. Ok then!
Also, 5 years ago, my PTherapist was telling me that it takes 3 weeks of daily stretching, minimum, BEFORE stretching leads to any long-term changes. Outside of a strict regimen enforced by a coach, most people don't do enough stretching in one session, do it properly, nor repeat every stretch every day, to gain the long-term changes. And that's just looking at stretching on its own, not relative to general (immediate or not) performance or injury risk. If one does improve RoM with stretching, that does not mean an improvement in mobility (strength through the RoM), nor in coordination (a neurological and learning issue), thereby unlinking RoM improvement from preventing injuries because RoM is only one domino in an interrelated system. One needs to re-learn coordination with the RoM changes.
I have no desire to stretch as if it will improve my immediate performance. No way!
Any positive alterations made by stretching would be analogous to acclimating to living at high elevation.
What are your thoughts on training the masseter muscle or any facial muscles?
I got thursday as a fixed day for chests and legs, so once a week.
between mon-tue-wed-fri-sat, I got 3 day cycle of other parts each such day starting with 7 different strecthes upper-lower body according to the body part/s that day.
So besides the one day thursday with no stretches and sunday rest day.
I got 3 set of different list of stretches cycled around the remaining 5 days each with a frequency of 1.66 times a week.
Yeah I'm just yapping and trying out an on screen keyboard typing with the mouse because the laptom is a bit far away. :)
I lift HIT and dance also. I stretch to get into weird positions when I dance.
You don't need improved flexibility to effectively train for hypertrophy, stretching and specifically the deep static standing stretching of the very large muscle groups such as legs arms and chest is essentially elongating the muscle which is another way of saying it weakness the muscle by lengthening it and this is not what you want when you are training for muscle or strength, when the goal is to train and flex the muscle by contracting the muscle 💪💪💪
Stretching does not lengthen the muscle - it's a neurological exercise that trains your nervous system to accept a wider ROM. Correctly performed, stretching can strengthen the muscles at the end of the ROM.
Hey Jay , can you address this training for ecto , meso , endomorph training ? I'm almost sure what you are going to say , thanks
C’mon Jay,
Isn’t strength training the way you do in the golden era program also stretching?
Stretching properly is just getting the body (joints, tendons, ligaments, and muscles ) into fuller ranges of motion that It didn’t have before.
If done properly, it is a good thing. If done improperly it can be detrimental.
As an example. Let’s say a person can only bend down and touch their knees without discomfort in their lower back and hamstrings, then get in a situation where they go further compared to the person who can bend down and touch their toes with no problem?
Who is less likely to be injured?
Maybe I’m just not understanding why you put this one out or what your intent actually is.
True - he's talking about stretching as though it's a single generic activity - while in practice there are a number of modalities with different outcomes. It's about as valid as talking about resistance training as though it's a single generic activity. He also seems to assume it's only done pre or post training and competition - and he's right - this is not the time to do it. Most stretching authorities are very clear it should be practised as a separate activity in its own right.
I was always stiff, but as i age I'm turning into a plank. This means I can't sit cross-legged, I can't deep squat, I can't climb efficiently, many everyday activities become more difficult. So after a long search for a technique that works for the chronically inflexible I've settled for Pavel's Relax Into Stretch - scientifically validated and proven in the field. Strength isn't everything - we also need to move in the world.
I don't even stretch after my workout.. Never had a injury
I've recently come across an interesting idea that sprinting is a great way to build muscle. I would like to see you weigh in on that and how you would incorporate it into an exercise routine.
Sprinter here - this is a myth. The most effective way to build muscle is HIT or TSC. Sprint training will only train you to sprint!
@@tullochgorum6323 I'd imagine that the intense force that you apply especially to your legs would build muscle to a certain extent. It's no accident world class sprinters all have great physiques. I'm sure they also do weight lifting but I'm just curious how far sprints alone can take you in terms of strength and muscle building.
Modern life does not put the human body in 'normal ranges of motion', that life did even just 200 years ago. If you have a modern life (meaning, you're not a homesteader), you'll need to do some sort of flexibility training. PROPER strength training INCLUDES flexibility work (negative repetitions). ALL flexibility training is negative work, of some sort. A well chosen exercise, or well designed strength training machine will put the body in the correct ranges of motion. Poorly chosen exercises, or poorly designed exercise machines do not include the correct range of motion.
I wonder what would happen if I didn't stretch for Gymnastics training?
Anyone else seen improvements in bowel movements?😅 since I started 2 weeks ago already seeing some gains, put on some weight, decrease loose stools and frequency of #2’s ( better nutrient absorption?) gotten hungrier (always struggled with apettite), eating more gobbling food down (“hard gainer” here). Seems like I’m getting the proper stimulus now but it’s only been two weeks and I’m highly prone to placebo effects, so we’ll see
Any tips for ab training? I can't focus on holding the tension because lower back hurts too much. Tried hanging leg raises, laying down, sit ups. Nothing works
Moving too quickly?
How about static holds?
Fix your lower back
@@ronnieplanter6402 that's like saying "just learn how to swim" to a drowning person LOL
@@bloodeagle2945 false comparison, it's like saying learn to swim before they jump in the ocean.
Do you recommend training to cardiovascular failure then have the paramedics revive you to maximize cardio output?
lmao
top cardiologists will suggest that you really want to get your HR up to high levels that you would only get either sprinting or doing high intensity training which in turn would prevent any heart related issues with paramedics.
Damn. I need to do this. My cardio is bad.
@@sokaiya1 I can do Cardiovascular training without moving, and made a video about it
I would like to see sth like this: you become a soccer/nfl/whatever sport training advisor (or whatever they call these people), apply all these science-based exercise principles you're teaching us here, prove all the morons wrong and change the sporting world for the better, forever, for the benefit of all athletes, so that they don't suffer from unnecessary injuries anymore.
Also grown men should not be doing marital arts, just grow up and strength train, limit injury and get on with your lives...
I agree with you but your silly "mentor" pissed away $5,000 on his Dorian Yates certification only to get out of it a gay half-ass yoga routine before training legs. 🤣🤣🤣
Who’s the mentor
what does that have to do with anything? lmao
@@derekrue2613 his mentor is Drew Baye. @sokaiya, I'll agree it was a waste of money, but disagree that Drew or what he was doing was, 'silly'. Drew does have a strategy.
everything that Drew teaches is the exact opposite of what Dorian Yates does. I.e. using weight that is too heavy, too much volume, sloppy form, terrible turn arounds, yelling and screaming while training etc. I could go on. Why do you think Dorian had injuries? And then Drew's like, "Here's $5,000 teach me how to exercise." Absolutely stupid. There is no strategy.
@@sokaiya1 so, you know Drew? 🤔🤔