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  1. #1
    Registered User Jackoozy's Avatar
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    Angry Full Body Stretching Routines

    My body is in tatters and i've finally gotten around to the point to admitting i've never really stretched or rolled out in the past 6-7 years of weight training (quite heavy at times) and i'm currently 21.

    Can anyone point me in a good direction or a stretching routine which focuses on all muscle in each respective body part (legs, hips, groin, back, lower back, shoulders, chest, arms, etc.)

    If anyone can point me to a comprehensive stretching routine which points to all major muscles and all staple stretches that would be great.

    I no longer wish to be in pain anymore...
    Personal Records (1 RM)
    Bench: 95KG.
    Deadlift: 150KG.
    Squat: 140KG.
    Overhead Press 60KG.

    Goal by end of the Year (1RM)
    Bench: 110KG.
    Deadlift: 180KG.
    Squat: 175KG.
    Push Press: 75KG.
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  2. #2
    Moderator SuffolkPunch's Avatar
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    Before you do that, i recommend reading this:

    http://simplyshredded.com/the-scienc...enselmans.html

    In my view, problems with stiffness or knots are usually more to do with how you train. Shortened ranges of motion (e.g. deadlift is not full ROM but RDL is), fast jerky movements (e.g. cleans) or imbalances (e.g. pressing more than pulling) can be the cause.

    The solution is a balanced routine with full ROM, smooth tempo. Address problem areas with isolations. Some of my favourites:
    - hip abductions or banded clamshells for upper glutes
    - RDLs as mentioned
    - overhead shrugs
    - band pullaparts or reverse flys.
    - L-flys

    The consequence is that I never stretch, have no issues with cramping or stiffness (other than DOMS from training) - age 48 with 13 years training.

    The only time I have found foam rollering useful is overcoming problems in my quads - just roller a bit directly before squatting.
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  3. #3
    Registered User air2fakie's Avatar
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    I find dynamic stretching before my workouts and sports, and static stretching after, to be helpful for my body - but as noted above it's not a universal solution for everybody and I've incorporated stretching gradually over time in response to how my body felt.

    At only 21 and the weights you're lifting, if your body is falling apart (you didn't go into details) you should examine your routine as well. In addition to the suggestions above you may also want to make sure your form is proper for all exercises, you're doing warm up sets as necessary, and that your program is set up sensibly in terms of exercises, volume, and grouping/order.
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  4. #4
    Registered User BeginnerGainz's Avatar
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    Originally Posted by SuffolkPunch View Post
    Before you do that, i recommend reading this:

    http://simplyshredded.com/the-scienc...enselmans.html

    In my view, problems with stiffness or knots are usually more to do with how you train. Shortened ranges of motion (e.g. deadlift is not full ROM but RDL is), fast jerky movements (e.g. cleans) or imbalances (e.g. pressing more than pulling) can be the cause.

    The solution is a balanced routine with full ROM, smooth tempo. Address problem areas with isolations. Some of my favourites:
    - hip abductions or banded clamshells for upper glutes
    - RDLs as mentioned
    - overhead shrugs
    - band pullaparts or reverse flys.
    - L-flys

    The consequence is that I never stretch, have no issues with cramping or stiffness (other than DOMS from training) - age 48 with 13 years training.

    The only time I have found foam rollering useful is overcoming problems in my quads - just roller a bit directly before squatting.
    Would you consider glute bridges full ROM? I do them with my back elevated on my couch in lieu of a bench.

    Also, how do you feel about band face pulls vs band pull aparts?
    Last edited by BeginnerGainz; 05-28-2020 at 05:42 AM.
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  5. #5
    Moderator SuffolkPunch's Avatar
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    Originally Posted by BeginnerGainz View Post
    Would you consider glute bridges full ROM? I do them with my back elevated on my couch in lieu of a bench.

    Also, how do you feel about band face pulls vs band pull aparts?
    I've never done them off the floor. I prefer hip thrusters (shoulder blades on a bench) which do have a good ROM. The key point with these is that the point of peak contraction is at full extension - which is the opposite of an RDL so the two compliment each other very well.

    Face pulls should be very similar - it's the movement of the upper arm which counts and that should be the same in both cases. I might switch to FP at some point, been doing flys and pullaparts for a while...
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