Warmup or strethching

Both. Stretch before for warm up, after to reduce the amount of lactic acid in the body especially if your exercise level is low meaning less than once per week. Hopes that help

The newest stuff I am reading about stretching is to do 5-10 minuttes to get the whole body warmed up and blood fowing before stretching.

I like to stretch the muscle I just did a set for, in between setsI work out at night , so when I wake up in the am, I like to do a long stretch routine so to flush out the stiffness.

be very careful stretching before exercising, static only or you run the danger of injury. currently i prefer to warm up prior to exercise and stretch the muscle groups at the end of my workout. funny back when i was a runner i stretched religiously prior to running but i was always very careful.

jb

who has the patience or time to stretch? not me said the flea...
funny, i have never seen an animal stretch or warm up and they do some pretty wicked shit...

Static stretching has been found to reduce power, so it is now recommended for use after exercise. Leading edge is dynamic warmup for workout or competition. Lubricates joints, warms muscles, increases HR and respiration. Best design is progression from gentle movements with gradually increasing ROM, to increasingly vigorous full body movement.

Light stretching before, and nothing after.

1. Foam Roll
2. Dynamic Stretch
3. Activation Exercises (When Applicable)
4. Main Exercises
5. Static Stretch

Example Leg Day:
1. Foam Roll
~5 Minutes

2. Dynamic Stretch/ Lower Body Mobility Exercises
~5 Minutes

3. Activation Exercise
-Pendulum Quadrupled Hip Extension

4. Main Exercises
-Squat
-Weighted Hip Thrust
-Good Morning

5. Static Stretching

Hip flexor flexibility allows for hip hyperextension and is an absolutely critical component to maximum glute activation; tight hip flexors prevent hip hyperextension and maximum glute activation.

In a case such as this a static hip flexor stretch would be appropriate before performing a leg workout

I warmup by doing light sets first. Stretch after sets.

I usually start by warming up a bit first on the bike to get the blood flowing. Then i do some dynamic stretching until i get my full range of motion. First set or two on any work out are very light weight and slow just going through the movements to make sure i have correct technique and that nothing is tight. Then it's lift time.

The Effects Of An Acute Bout Of Static Vs. Dynamic Stretching On
Performance In College Soccer Players
Shawn M. Arent, Patrick M. Davitt, Danielle Gallo, Danielle Facchine, Chris D�Andrea
While considerable debate has surrounded the potential effects of dynamic (DS) and static (SS) stretching on performance
outcomes, very little has been done to directly compare the two modes of stretching, particularly in
both male and female high-level athletes. Furthermore, many of the SS protocols have used unrealistic stretching
durations. PURPOSE: To compare the effects of externally valid SS and DS lower body stretching protocols on
vertical jump and knee extension and flexion peak torque in high-level male and female soccer players. METHODS:
Male (n = 11, M_height = 1.8 +/- 0.1 m; M_weight = 75.7 +/- 7.4kg) and female (n = 10,
M_height = 1.6 +/- 0.1 m, M_weight = 64.6 +/- 5.7 kg) Division I college soccer players
participated in the study. Following an initial familiarization session that included instruction and practice of the
stretches and tests to be used in the study, subjects were randomly assigned to order of completion of SS and DS
conditions, which were separated by at least 3 days. Following a 5 min systemic warm-up, each of the stretching
protocols lasted approximately 15 min and focused on the lower body and core. After stretching, subjects performed
2 efforts of a countermovement vertical jump with no arm swing (CMVJ) using a Just Jump mat (Probotics,
Inc.), and knee extension and flexion with their dominant leg at 180 ��s^-1 and 300 ��s^-1
on a Biodex System 3 isokinetic dynamometer (Biodex Medical Systems, Inc.). The best effort for the CMVJ was
used and peak torque was measured at each speed on the Biodex. RESULTS: Compared to SS, DS produced greater
performance for CMVJ (SS = 18.6 +/- 3.8 in; DS = 20.0 +/- 4.4 in; P=.001), peak torque at 180 ��s^-1 for
flexion (SS = 49.5 +/- 18.2 ft-lbs; DS = 53.4 +/- 18.8 ft-lbs; P=.039), and peak torque at 300 ��s^-1 for both
extension (SS = 72.2 +/- 21.3 ft-lbs; DS = 79.1 +/- 24.3 ft-lbs; P=.027) and flexion (SS = 41.6 +/- 13.1 ft-lbs; DS = 45.6 +/-
14.1 ft-lbs; P=.03). Gender differences emerged for all variables (P.10). CONCLUSIONS: Compared to static stretching,
dynamic stretching resulted in significantly greater vertical jump height and peak torque for knee extension and
flexion in both male and female soccer players. These findings are particularly notable given that these measures
have previously been associated with greater performance and success in high-level soccer players. PRACTICAL
APPLICATIONS: It appears that static stretching as part of a warm-up is not an effective tool to improve key performance
markers in high-level male and female soccer players. Instead, coaches and athletes should consider using
dynamic stretching as part of their warm-up protocol to facilitate enhanced performance on movements associated
with greater success in soccer.

Posted by: pillsbury

who has the patience or time to stretch? not me said the flea...
funny, i have never seen an animal stretch or warm up and they do some pretty wicked shit...

really? you've never seen a cat or a dog stretch? all the time!

same here. warm up, dynamic stretches, kicks, explosive pushups or jump squats from a box, couple of warm up sets, and I'm as primed as i'm gonna get. Plus, I won't get some weird tweak in my back that puts me out of the gym for days.

Not really sure if it does effect any one but as for now i don't but i do warm up before entering gym. Instead of going with light machine work i just run like 10 to 15 mints and then very little machine warm up. As gym is about on 20 mints walk so i just run to warm up.