what stretches do you do after stronglift 5x5?

Robbnva

I've never been any good with stretching, not sure which ones I should do after. Any advice?

jimmmer

You should probably throw something together that at least hits the quads, calves, hip flexors, lats and (maybe) pecs. Don't need to hold everything for a super long time, maybe 40-45 seconds per side.

Best thing to do is google for stretches for those areas and then try some out. See which ones you can hold and seem to stretch you out the best in the desired targeted area (there's literally tonnes of stretches for each area and some people feel some stretches in other areas than they are designed for due to excessive tightness in another area)

Then it's just a case of doing them regularly and learning to breath properly as you sink into a new range of motion. Soft tissue responds slowly, so don't try to kill yourself all at once, lots of small grains of sand make a beach...

zipa78

I'm doing DeFranco's Agile 8 / Limber 11 or some mix of those, depending on where I feel tight.

http://www.t-nation.com/training/defranco-agile-8
https://www.defrancostraining.com/ask-joe/44-flexibilitymobility/302-joe-ds-qlimber-11q-flexibility-routine.html

Robbnva

Thanks

zipa78

Of course, that's more of a mobility workout than just a stretch, so if you are looking for something to at the gym after your lifts, then just look up some basic stretches for what jimmmmer suggested. exrx.net has a good list of exercises and stretches.

jimmmer

^Zipa makes a great point.

Mobility/Agility is how well you move within a given range of motion.

Flexibility is more about about safely extending that range of motion.

Generally do static flexibility work after working out, whilst you are still warm. Don't push yourself to tear something. Think about relaxing at the extent of your current range of motion and then breathe in and back off slightly then relax on the exhale and gently try to exceed your previous end range (by just a bit). Return to this on a regular basis and you'll extend your end range of motion.

By itself flexibility is not really enough, you'll need a good mobility regime to make the most of the range of motion you own. I tend to do mobility work as part of my warm up. People like Dan john recommend sandwiching these mobility drills/correctives in your inter-set rest periods to maximise your time in the gym. I like to do nothing in between sets. It's personal preference and whatever you'll stick with long-term is the most important thing.

jimmmer

Of course by "maximise your time in the gym" I mean packing the most quality work in and deriving the most benefit from the shortest possible stay. Not actually maximising your time spent in the gym...