Weight lifting and yoga?

justjenny
justjenny Posts: 529 Member
in Fitness and Exercise
Hi there. I have started circuit training in the last few weeks, and I can start to feel my muscles becoming harder. I have taken a few yoga classes in the past and liked them. I am wondering if anyone does both lifting and yoga, and how your muscles develop. Do you find you are less compact then if you just lifted? Would yoga "undo" all of the lifting you are doing since it "lengthens" the muscles? Just curious as to if anyone does both, and what results you are seeing.

Thanks
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Replies

  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
    I'll be shot down by later posts I am sure (and that's ok), but I am one person who believes that yoga develops a longer muscle than by weightlifting alone, which seems to concentrate muscle mass gain around the muscle belly - the middle of the muscle.

    The reason I believe - and I am quite happy to accept it is "Yoga Bro-science" because I can't prove it with science - is when you are stretching a muscle in yoga, you are supposed to keep the muscle contracting.

    For example, if you are stretching the quadriceps by pulling the ankle towards your butt to get a thigh stretch, you push the ankle into your hand as if you were trying to kick the leg back straight while your hand is pulling your leg closed. This is so you don't over stretch the ligaments at the extreme ends of a stretch which is what happens when you do passive stretching.

    The side effect you get, I believe, from this stretching under contraction is you get a slight muscle gain across the whole length of a muscle through yoga stretching , instead of just in the middle of the muscle as in weightlifting.

    Either way, yoga doesn't undo the work you do weightlifting. It is essential for weightlifters to work on flexibility to maintain muscle movement range. so they actually compliment each other.

    <unrolls yoga mat, lights insence and sits quietly to watch the debate> .....................:flowerforyou:
  • justjenny
    justjenny Posts: 529 Member
    I'll be shot down by later posts I am sure (and that's ok), but I am one person who believes that yoga develops a longer muscle than by weightlifting alone, which seems to concentrate muscle mass gain around the muscle belly - the middle of the muscle.

    The reason I believe - and I am quite happy to accept it is "Yoga Bro-science" because I can't prove it with science - is when you are stretching a muscle in yoga, you are supposed to keep the muscle contracting.

    For example, if you are stretching the quadriceps by pulling the ankle towards your butt to get a thigh stretch, you push the ankle into your hand as if you were trying to kick the leg back straight while your hand is pulling your leg closed. This is so you don't over stretch the ligaments at the extreme ends of a stretch which is what happens when you do passive stretching.

    The side effect you get, I believe, from this stretching under contraction is you get a slight muscle gain across the whole length of a muscle through yoga stretching , instead of just in the middle of the muscle as in weightlifting.

    Either way, yoga doesn't undo the work you do weightlifting. It is essential for weightlifters to work on flexibility to maintain muscle movement range. so they actually compliment each other.

    <unrolls yoga mat, lights insence and sits quietly to watch the debate> .....................:flowerforyou:

    Thank you. That is exactly what I was thinking. I don't like to use the word "bulk", but essentailly with lifting I am seeing more mass in the "belly" of the muscle. I do like the look of long lean muscles. I used to take dance and my legs were long lean muscles. I would like to get that back. I think I will give it a try. I figure it has to benefit my body even if it is only for relaxing/stretching purposes. I can't see how it can hurt.
  • watkinsig
    watkinsig Posts: 2
    I do p90X. It has a yoga day. My entire upper body is more defined now than it was when I started 8 months ago. My shoulders and arms are larger than they were. Would they be larger if I wasn't doing yoga? I couldn't tell you. I've never kept up a routiene involving weights this long (disclaimer: I swam in HS and college).

    When I started, I couldn't do a pull up. Now, I do sets of 12-15.

    I credit yoga, more than anything else in the program, for keeping me going. For me, it is the day where I just take care of myself, and I feel incredible after I'm done. I believe it has helped me prevent injury, which is so important in any program.

    I think everyone doing any sort of weight lifting program should do yoga, results be damned. It helps you keep or increase your range of motion, stregnthens tendons and ligaments, and really gives you some time to refocus your mind.

    Have at it. Even if your overall results don't look the same, I think you'll feel better, and do better over the long haul.
  • shesquats
    shesquats Posts: 91 Member
    I am not an expert, but one of the trainers at my gym has recently advised me to do yoga as I was getting a lot of injuries. I lift and do cardio. I have found it is very helpful for me. If it doesn't hurt you..... :flowerforyou:
  • TeachTheGirl
    TeachTheGirl Posts: 2,091 Member
    http://www.adamtglass.com/

    I know this guy and he lifts like a BEAST but he's also really knowledgeable about stretching. Whereas he might not use yoga in it's entirety, he uses moves from the practice and shows us how to better use multiple muscles and movements for the best stretch.

    I've been wanting to get into yoga at home as an aside from my lifting workouts because I'm eagerly seeking something that can help me gain more flexibility and calmness. T_T
  • bassmanlarry
    bassmanlarry Posts: 117 Member
    I find yoga compliments my weight lifting, though most of my lifting is bodyweight. I'm not after the big bulky bodybuilder look, but more toned with long, lean muscle. I believe yoga is giving that to me in addition to I just feel better after performing yoga.
  • justjenny
    justjenny Posts: 529 Member
    Great info! Thanks for all the posts! One more question for you all. Have you ever tried bikram yoga? And if so, do you find you get a deeper stretch, or better results than with hatha yoga?
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    A longer muscle is produced by relaxing it. It can then be shortened by contracting it.
  • HealthyBodySickMind
    HealthyBodySickMind Posts: 1,207 Member
    bump
  • mmapags
    mmapags Posts: 8,934 Member
    I don't believe muslces get longer or shorter but I am a big fan of yoga mixed with strength training. I think it is a great off day recovery exercise. It stretches out those muscles you worked with weights, get's blood and nutrients flowing to them and helps both with recovery and an overall feeling of well being. Very complimentary.
  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
    A longer muscle is produced by relaxing it. It can then be shortened by contracting it.

    Not wishing to cause contention but - what happens if you relax a muscle under tension? So you continue to contract the muscle you are stretching? My observation is you get a longer looking muscle because the peak of contraction is spread over the entire muscle area rather than in the muscle belly.
  • MDLNH
    MDLNH Posts: 587 Member
    I have always enjoyed Yoga as way to bring it all down for a day or session. I am currently doing very active or "hard on my body" training for Cardio & Strength - Spin (x3 week) and CrossFit (x3 week) and then I mix in some swimming a running (though less is done outdoors now that winter has arrived).

    I have found that doing yoga, even if its only once a week has helped in my flexibility, strength and especially my range of motion that is needed/used in my other activities. It is also very calming and can help w/ stress reduction.

    *Have not tried bikram yoga yet, but the people I know who have say it is very cleansing (detoxifying) for the body. They also say it's very hot and sweaty too, so drink lots of water :-)
  • Mell00546
    Mell00546 Posts: 158 Member
    I have friends that compete in fitness competitions (ultimate goal) and most of them lift heavy/do cardio & yoga. It help to keep them flexible while also gaining definition.
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    A longer muscle is produced by relaxing it. It can then be shortened by contracting it.

    Not wishing to cause contention but - what happens if you relax a muscle under tension? So you continue to contract the muscle you are stretching? My observation is you get a longer looking muscle because the peak of contraction is spread over the entire muscle area rather than in the muscle belly.

    Absolutely none of that made any sense.
  • nels49014
    nels49014 Posts: 1 Member
    I do hot/bikram yoga and I get a much deeper stretch. I feel less prone to injury during it and it really amps up the yoga workout. My muscles, especially my legs and abs, have become much more tonied with going to yoga 2-3 times a week. I love it and it really compliments my running and weight lifting.
  • justjenny
    justjenny Posts: 529 Member
    I don't believe muslces get longer or shorter but I am a big fan of yoga mixed with strength training. I think it is a great off day recovery exercise. It stretches out those muscles you worked with weights, get's blood and nutrients flowing to them and helps both with recovery and an overall feeling of well being. Very complimentary.

    This is reason enough for me! :smile:
  • naticksdonna
    naticksdonna Posts: 189 Member
    bump
  • justjenny
    justjenny Posts: 529 Member
    I do hot/bikram yoga and I get a much deeper stretch. I feel less prone to injury during it and it really amps up the yoga workout. My muscles, especially my legs and abs, have become much more tonied with going to yoga 2-3 times a week. I love it and it really compliments my running and weight lifting.

    Sounds good! My abs need the most work. This is good to know! I may just give it a try! Thanks!
  • 2BhappyBhealthy
    2BhappyBhealthy Posts: 181 Member
    I also do yoga and weight lifting. I find that doing yoga on my rest days really helps with water retention and muscle recovery... I don' t have any scientific data to quote, just my body and my experience. It works for me. And I actually didn't do yoga for a few weeks because I personally enjoy lifting so much and I did notice a different in the shape of my body. For me, the two compliment each other very very well :)
  • bostonwolf
    bostonwolf Posts: 3,038 Member
    A longer muscle is produced by relaxing it. It can then be shortened by contracting it.

    Not wishing to cause contention but - what happens if you relax a muscle under tension? So you continue to contract the muscle you are stretching? My observation is you get a longer looking muscle because the peak of contraction is spread over the entire muscle area rather than in the muscle belly.

    My guess would be that the pain would be your immediate concern.
  • sjohnny
    sjohnny Posts: 56,142 Member
    Yoga is good for everything. It helps with flexibilty, recovery, balance, mood, general health and wellbeing. Weightlifting is going to have a much more dramatic effect on your physique than yoga will. I've been out of the practice for a few years and keep meaning to get back into it - just need to do it.

    I don't believe it will do anything but help the progress I'm making with weightlifting and running but I don't see it changing the shape of my muscles. Most of that is genetic.
  • sjohnny
    sjohnny Posts: 56,142 Member
    I find yoga compliments my weight lifting, though most of my lifting is bodyweight. I'm not after the big bulky bodybuilder look, but more toned with long, lean muscle. I believe yoga is giving that to me in addition to I just feel better after performing yoga.

    All muscle is lean.
  • cubsgirlinny
    cubsgirlinny Posts: 282 Member
    Same as most posters here, I find they compliment each other. Yoga maintains and improves my mobility and lifting gives strength for some of the yoga moves/ poses.
  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
    I do hot/bikram yoga and I get a much deeper stretch. I feel less prone to injury during it and it really amps up the yoga workout. My muscles, especially my legs and abs, have become much more tonied with going to yoga 2-3 times a week. I love it and it really compliments my running and weight lifting.

    Sounds good! My abs need the most work. This is good to know! I may just give it a try! Thanks!

    A warm muscle stretches much easier and this is the basis behind Bikram I believe - being able to stretch a muscle in a warm room. I haven't done Bikram, but I have noticed I am much more supple working yoga classes on hot days with the sun streaming into the studio. Hmmmmmmmm
  • LeenaRuns
    LeenaRuns Posts: 1,309 Member
    I run, kickbox, lift, and do yoga. I thank all that matters is being active--you won't "undo" anything.
  • skylark94
    skylark94 Posts: 2,036 Member
    I'm doing P90X as well, lifting heavy (8-10 reps) for most movements. The program has me doing Yoga once and week and a 1 hour stretching video once a week that also incorporates a lot of yoga movements. I hate yoga with a flaming passion, but I do it because I have absolutely seen an improvement in my balance and flexibility, which I believe will help prevent injury.
  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
    A longer muscle is produced by relaxing it. It can then be shortened by contracting it.

    Not wishing to cause contention but - what happens if you relax a muscle under tension? So you continue to contract the muscle you are stretching? My observation is you get a longer looking muscle because the peak of contraction is spread over the entire muscle area rather than in the muscle belly.

    My guess would be that the pain would be your immediate concern.

    Not pain so much as just stretching under tension. Imagine drawing quads and hamstrings into the thigh bone while stretching the hamstring, head over knee. Keeping the muscles tense saves the strain you get on your tendons if you just stretch passively. In passive stretching the main strain is on the connective tissue between muscle and bone. In active stretching the stretch is focussed more on the muscle fibres so you do draw out the muscle profile, making it longer in appearance than if you just built it by direct contraction as in strength training.

    I know its contraversial and that's fine but I am going by what I see in others training in a similar way.
  • lizziebeth1028
    lizziebeth1028 Posts: 3,602 Member
    I strength train, lift weights, do body weight exercises, calisthenics, cardio AND yoga! Yoga seems to be a great compliment to all forms of physical activity!
  • RikanSoulja
    RikanSoulja Posts: 463 Member
    I use to lift, run, and do yoga about 3 times a week and I was always felt great and never had any injuries. Yoga always made my body feel so light and flexible. Stretching is good for muscles it helps prevent injuries. Many top performing athletes do yoga
  • frood
    frood Posts: 295 Member
    I lift and I do yoga. I'm getting stronger and more flexible.

    I would say that yoga does the opposite of "undoing" lifting results. It does increase muscle strength. The poses are causing you to support your body weight with your muscles. When you do a Tree, all your weight is on one leg. You make that leg stronger just by holding that position.

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