Is it bad to work out when...
Lottiotta
Posts: 162 Member
I am very very new to this whole physical fitness thing. I'm trying out a new morning exercise routine, and yesterday I did it without warming up. Today I am achy because of that. Is it a bad idea to work out if you're achy after not warming up the day before? Regardless of your answer, why?
Thanks!
Thanks!
0
Replies
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First up being achey is just your muscles tryign to repair themselves. Just power through it you will be fine. A decenct protein shake after training (especially one with BCAA's in it) will help reduce the soreness you feel. In a few weeks most of it will go and you won't feel so bad after exercise. That said if you're nto feeling any stiffness and soreness then you aren't working hard enough.
As for training in the morning, make sure you ahve eaten a protein rich breakfast before you do that. If you don't have any protein in your system then your body will start to eat your muscles. This is bad because the more muscle you ave the easier it is to lose body fat.0 -
I don't warm up per se, before I run. Just a short power walk to physically raise my body temp/ heart rate, so It depends what you mean. Static stretching can make things worse for me.0
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I am very very new to this whole physical fitness thing. I'm trying out a new morning exercise routine,
So what kind of exercise are you doing? Any advice really depends on what activity type you've got in mind.and yesterday I did it without warming up. Today I am achy because of that. Is it a bad idea to work out if you're achy after not warming up the day before? Regardless of your answer, why?
The ache could be one of a number of things, partly adaptation to the session, partly because you may have gone to an excessive level of intensity.
For me, warming up is a question of doing what I'm planning at a lower level of intensity. If I'm running then i'll start with a brief walk, then gently increase my pace over a few minutes, throwing in some dynamic stretches. If I'm rowing or cycling then it's similar, without the stretches.
I generally don't do resistance training unless I've already done enough CV work to get properly warmed up; at least 15 minutes if not 30.
I'd ask how long you spent cooling down and stretching, as that'll make a difference to any post exercise soreness. After say an hour of running I'll spend about 15 minutes stretching out.
fwiw I'd look to that rather than anything aobut protein shakes and associated guff. It doesn't sound like you're training to the level where that's useful.0 -
I am very very new to this whole physical fitness thing. I'm trying out a new morning exercise routine,
So what kind of exercise are you doing? Any advice really depends on what activity type you've got in mind.and yesterday I did it without warming up. Today I am achy because of that. Is it a bad idea to work out if you're achy after not warming up the day before? Regardless of your answer, why?
The ache could be one of a number of things, partly adaptation to the session, partly because you may have gone to an excessive level of intensity.
For me, warming up is a question of doing what I'm planning at a lower level of intensity. If I'm running then i'll start with a brief walk, then gently increase my pace over a few minutes, throwing in some dynamic stretches. If I'm rowing or cycling then it's similar, without the stretches.
I generally don't do resistance training unless I've already done enough CV work to get properly warmed up; at least 15 minutes if not 30.
fwiw I'd look to that rather than anything aobut protein shakes and associated guff. It doesn't sound like you're training to the level where that's useful.
Yeah, I don't need more protein! I'm getting enough for my purposes.
I'm starting small because I've had CFS for 6 years, so, feel free to laugh:
10 sit-ups
10 push-ups from the knee rather than the toes
10 dips with knees bent
10 shoulder presses (4kg in each hand feels about right)
10 bent-over rows (again, 4kg in each hand)
That's it, that's the whole workout. And that list conveniently omits the part where I get tired and rest two or three times per activity, heheh.I'd ask how long you spent cooling down and stretching, as that'll make a difference to any post exercise soreness. After say an hour of running I'll spend about 15 minutes stretching out.
I'm not going to do this because I hear that cooldowns and stretching afterwards makes no difference. I can't find the best article I read on it, but this one is reasonable-ish: http://www.nsca.com/education/articles/stretching-after-exercise-does-it-aid-in-recovery/0 -
Yeah, I don't need more protein! I'm getting enough for my purposes.
This is a mistake that a lot of people make. That said go with what works for you for now but I'd still recomend checking your levels.I'm starting small because I've had CFS for 6 years, so, feel free to laugh:
10 sit-ups
10 push-ups from the knee rather than the toes
10 dips with knees bent
10 shoulder presses (4kg in each hand feels about right)
10 bent-over rows (again, 4kg in each hand)
That's it, that's the whole workout. And that list conveniently omits the part where I get tired and rest two or three times per activity, heheh.
It sounds like your are being really sensible with where you are starting and picking a routine that is challenging but achievable.If you are struggling to get through each set of ten then I would recomend doing less reps but more sets with built in rest this will be far more benificial and make it easier to build in volume as you progress. I would also include leg exercises since you are only exercising small muscle groups. Working with the big muscle groups has a greater all over effect. I would look to inclue squats and step ups. Start with no weight but you can build up to using the weights. Try something like this.
Squats 3 sets of 3 (Take big enough breaks between sets to recover)
Step ups 3 sets of 3
Push ups 3 sets of 3
Shoulder Press 3 sets of 3
Bent over row 3 sets of 3
By breaking it down to 3 sets of 3 and building in the breaks you can easily increase the work by adding an extra set to the end or increasing the number of reps to 4. (The reason I dropped the dips is that they target the same arm muscles as you worked on your pushups.)
does that make sense?0 -
I am very very new to this whole physical fitness thing. I'm trying out a new morning exercise routine, and yesterday I did it without warming up. Today I am achy because of that. Is it a bad idea to work out if you're achy after not warming up the day before? Regardless of your answer, why?
Thanks!
you answered your own question...you are new. You are using muscles that you haven't used in a while...it happens...you aren't achy because you didn't warm up....you are achy because of DOMS. It might be worse today.0 -
Yeah, I don't need more protein! I'm getting enough for my purposes.
This is a mistake that a lot of people make. That said go with what works for you for now but I'd still recomend checking your levels.
Assuming that 1g of protein per 1kg of weight is needed per day means I'm supposed to get 62g protein per day on average - and I think I do. I will double-check though; sometimes it's higher and sometimes it's lower, so I should do some maths.I'm starting small because I've had CFS for 6 years, so, feel free to laugh:
10 sit-ups
10 push-ups from the knee rather than the toes
10 dips with knees bent
10 shoulder presses (4kg in each hand feels about right)
10 bent-over rows (again, 4kg in each hand)
That's it, that's the whole workout. And that list conveniently omits the part where I get tired and rest two or three times per activity, heheh.
It sounds like your are being really sensible with where you are starting and picking a routine that is challenging but achievable.If you are struggling to get through each set of ten then I would recomend doing less reps but more sets with built in rest this will be far more benificial and make it easier to build in volume as you progress. I would also include leg exercises since you are only exercising small muscle groups. Working with the big muscle groups has a greater all over effect. I would look to inclue squats and step ups. Start with no weight but you can build up to using the weights. Try something like this.
Squats 3 sets of 3 (Take big enough breaks between sets to recover)
Step ups 3 sets of 3
Push ups 3 sets of 3
Shoulder Press 3 sets of 3
Bent over row 3 sets of 3
By breaking it down to 3 sets of 3 and building in the breaks you can easily increase the work by adding an extra set to the end or increasing the number of reps to 4. (The reason I dropped the dips is that they target the same arm muscles as you worked on your pushups.)
does that make sense?
Yeah, it does. I'm very dubious about including squats because I tried that and wow was I not ready - I'm going to wait before working those in. Also, I find the dips much easier than the push-ups, so maybe I can start with dips and then when I'm stronger I can take on the push-ups.0 -
I am very very new to this whole physical fitness thing. I'm trying out a new morning exercise routine, and yesterday I did it without warming up. Today I am achy because of that. Is it a bad idea to work out if you're achy after not warming up the day before? Regardless of your answer, why?
Thanks!
you answered your own question...you are new. You are using muscles that you haven't used in a while...it happens...you aren't achy because you didn't warm up....you are achy because of DOMS. It might be worse today.
Or both, maybe? Anyway, what's DOMS?
Edit: Delayed onset muscle soreness! http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness I didn't know that was a thing but that is helpful and explains a lot. Thank you!0 -
Yeah, I don't need more protein! I'm getting enough for my purposes.
This is a mistake that a lot of people make. That said go with what works for you for now but I'd still recomend checking your levels.
Assuming that 1g of protein per 1kg of weight is needed per day means I'm supposed to get 62g protein per day on average - and I think I do. I will double-check though; sometimes it's higher and sometimes it's lower, so I should do some maths.
Just checked; my average for the past 17 days is 63g of protein per day. I weigh between 62 and 63kg most of the time. Awesome!0 -
I'm starting small because I've had CFS for 6 years, so, feel free to laugh:
10 sit-ups
10 push-ups from the knee rather than the toes
10 dips with knees bent
10 shoulder presses (4kg in each hand feels about right)
10 bent-over rows (again, 4kg in each hand)
That's it, that's the whole workout. And that list conveniently omits the part where I get tired and rest two or three times per activity, heheh.
Well everyone starts somewhere, although the CFS does make it more challenging to make progress.
I suspect that you're just feeling some adaptation at the moment in that case, although I'd suggest adding some leg work as well; squats etc.I'm not going to do this because I hear that cooldowns and stretching afterwards makes no difference. I can't find the best article I read on it, but this one is reasonable-ish: http://www.nsca.com/education/articles/stretching-after-exercise-does-it-aid-in-recovery/
My brain hurts after trying to make sense of that to be honest, it seems to conflate pre and post stretching, and in that way I'd agree that pre-exercise static stretching is counter-productive and can increase injury risk. Notwithstanding that I'll stick with my own n=1 experience and continue to stretch. I've found a couple of times that if I don't after a hard session then I struggle afterwards.
That said, for what you're talking about, it's probably not yet useful, particularly if you have any of the associated conditions to CFS, like EDS.0 -
Well everyone starts somewhere, although the CFS does make it more challenging to make progress.
I suspect that you're just feeling some adaptation at the moment in that case, although I'd suggest adding some leg work as well; squats etc.
You're the second person to mention that, so I'm going to see if I can find a mini-squat that doesn't destroy me for three days and go from there.
I'm not going to do this because I hear that cooldowns and stretching afterwards makes no difference. I can't find the best article I read on it, but this one is reasonable-ish: http://www.nsca.com/education/articles/stretching-after-exercise-does-it-aid-in-recovery/
My brain hurts after trying to make sense of that to be honest, it seems to conflate pre and post stretching, and in that way I'd agree that pre-exercise static stretching is counter-productive and can increase injury risk. Notwithstanding that I'll stick with my own n=1 experience and continue to stretch. I've found a couple of times that if I don't after a hard session then I struggle afterwards.
That said, for what you're talking about, it's probably not yet useful, particularly if you have any of the associated conditions to CFS, like EDS.
Okay, I will look again at the stretching issue when my workout is a bit more hardcore. I think more research is needed. I really wish I could find that study! It was so helpful. It basically said, "some people did stretches after working out, and some people didn't, and it turns out the stretching had no significant effect on whether people felt sore afterwards." BUT, I can't find it.0 -
"some people did stretches after working out, and some people didn't, and it turns out the stretching had no significant effect on whether people felt sore afterwards."
Feeling sore is one thing, improving performance is something very different.0 -
"some people did stretches after working out, and some people didn't, and it turns out the stretching had no significant effect on whether people felt sore afterwards."
Feeling sore is one thing, improving performance is something very different.
@MeanderingMam, could you talk some more about that?0 -
Yeah, it does. I'm very dubious about including squats because I tried that and wow was I not ready - I'm going to wait before working those in. Also, I find the dips much easier than the push-ups, so maybe I can start with dips and then when I'm stronger I can take on the push-ups.
dips are an isoltion exercise, meaning that they only target your arms (specifically your triceps) where as pushups are a compound exercise which is mainly a chest exercise but also lots of other smaller muscles. Compound exercises that use lots of muscles are much better for you and will cause you to get stronger far quicker. normally you would work a big compound exercise to really push a muscle and then batter it with supportive exerises.
Where you currently are you only need to do the compound exercises (push ups) and don't neet to do the dips.
As for Squats they are the single most important exercise you can do, for lots of reasons. If doing a set of them is too much for you start with doing one and then taking a break. It doesn't matter where you start and how slow you progress what maters is that you are working :-)0 -
Yeah, it does. I'm very dubious about including squats because I tried that and wow was I not ready - I'm going to wait before working those in. Also, I find the dips much easier than the push-ups, so maybe I can start with dips and then when I'm stronger I can take on the push-ups.
Maybe your form was off.0 -
Yeah, it does. I'm very dubious about including squats because I tried that and wow was I not ready - I'm going to wait before working those in. Also, I find the dips much easier than the push-ups, so maybe I can start with dips and then when I'm stronger I can take on the push-ups.
Maybe your form was off.
@randomtai, how could I check for that? I've been largely bed-bound for 6 years so if I'm finding squats difficult I'm suspecting that it's because I've not used the muscles enough, but I'm open to being corrected on my form!0 -
Assuming that 1g of protein per 1kg of weight is needed per day means I'm supposed to get 62g protein per day on average - and I think I do. I will double-check though; sometimes it's higher and sometimes it's lower, so I should do some maths.
Just checked; my average for the past 17 days is 63g of protein per day. I weigh between 62 and 63kg most of the time. Awesome!
I use different figures and calculations than you. I would aim for a minimum of 0.7g per lb of lean muscle mass. I don't know your %body fat but if you were 20% my calculations would have you eating about 80g of protien a day. I personally aim a 1g per lb so have a target of 180ish grams a day but I'm over 300lbs :-) 1g/lb would put you at about 114 grams a day but that is often quite hard if you are also trying to cut weight.
It sounds like you're getting it mostly right though, keep going and the strength will come. I know that CFS takes a long time to recover from but getting stronger will ameka big difference.0 -
Yeah, it does. I'm very dubious about including squats because I tried that and wow was I not ready - I'm going to wait before working those in. Also, I find the dips much easier than the push-ups, so maybe I can start with dips and then when I'm stronger I can take on the push-ups.
Maybe your form was off.
@randomtai, how could I check for that? I've been largely bed-bound for 6 years so if I'm finding squats difficult I'm suspecting that it's because I've not used the muscles enough, but I'm open to being corrected on my form!
Youtube is a good source for videos which show you form. I particularly like the "So You Think You Can Squat" series.
https://www.youtube.com/embed/videoseries?list=PLD7BE939BB32B4CAB0 -
dips are an isoltion exercise, meaning that they only target your arms (specifically your triceps) where as pushups are a compound exercise which is mainly a chest exercise but also lots of other smaller muscles. Compound exercises that use lots of muscles are much better for you and will cause you to get stronger far quicker. normally you would work a big compound exercise to really push a muscle and then batter it with supportive exerises.
Where you currently are you only need to do the compound exercises (push ups) and don't neet to do the dips.
Why don't I need to do the dips?As for Squats they are the single most important exercise you can do, for lots of reasons. If doing a set of them is too much for you start with doing one and then taking a break. It doesn't matter where you start and how slow you progress what maters is that you are working :-)
@CoachChris78, I'm going to look for mini-squats, or exercises that warm up to squats. I have to take things really really excessively gentle and slow, because if I do too much too fast I'll go into remission, and I do not want another 6 years of being bed-bound!
Why are squats the single most important exercise?0 -
Stretching doesn't help relieve soreness, per se.
But it does help alleviate risk of injury.
Pre-Stretching should be avoided, as it loosens muscles and puts them at risk of over-extension.
Post-Stretching tightened and sore muscles allows your muscles to maintain flexibility. Even if you are new to exercise, this is critical. It won't make you less sore, but that shouldn't be the only reason to do it. It will, however, prevent your newly formed muscles from pulling joints out of sockets.
"When sorting out all the research on stretching and flexibility for athletes, it's important to remember that the goal of stretching is to develop and maintain an appropriate range of motion around specific joints. It's also important to realize that stretching (or releasing) tight muscles should go hand in hand with strengthening the weak muscles."
http://sportsmedicine.about.com/cs/flexibility/a/aa022102a.htm
For me, I run a high risk of lower back injury. Increasing flexibility in my hamstrings and hips helps prevent this injury from occurring.
If you feel its difficult to perform an every day action or even your workout routine because of muscle TIGHTNESS (not muscle soreness), then stretch.0 -
Why don't I need to do the dips?
Why are squats the single most important exercise?
Whilst these are different questions they are kind of both the same answer so I'll do them together. I'm also going to try really hard not to waffle on and use jargon too much. I'm going to make it as simple as I can to avoid having to write too much so please don't take offence.
We have 5 big muscle groups. Shoulders, Chest, Back, Bum and Thighs. When we work a big muscle it has a much bigger hormone response on the body than a little muscle. It also uses far more calories than a little muscle. (this is why the guys in the gym spending hours boing bicep curls but not squatting are idiots).
Because of the bigger benefits from training the big muscles all strength programs should focus on these. I imagine as a CFS suffer you are aware of spoon theory . It also applies to strenght training. If you only have 10 spoons to use on exercise and it takes 1 spoon to do a push up and 1/2 a spoon to do a dip. Spending the spoons on 10 push ups would use more calories and produce a greater homonal response than 20 dips. Because of the hormonal response the 10 pushups wopuld also have a bigger effect on your triceps than just the 20 dips.
I really hope this is making sense.
The reason my a lifting program usually includes more than just the big compound lifts is because you reach a point where you have extra spoons to spend on lifting but your main muscle has fatigued. Then you sopend as many spoons as you can as yopu can on the compound lift and then spend the rest on the smaller muscles.
for example after doing 9 sets of squats I then move onto leg press, step ups and calf raises. I am amxed out on the amount I can squat but have more spoons to use up at the gym. The other exercises target different bits of my legs to finish that but off.
As for why squats are the king of exercises it is because of the amount of muscle groups you activate when performing a weighted squat. Your shoulders, back and core get some works and your thighs and bum do the heavy lifting. One rep of a squat can activate the majority of your body, if you consider about what I said before about calories and hormonal response you will see why squats are important.
Now you won't be sat under a bar so that won't be quite as benificial but you will still be working you thighs, bum and core when done correctly (heels of the floor, chin up, bum nearly to the ground, weight back).
Squats are hard because of the amount of work required from your body to do one correctly but the pay off in return is far higher than other exercises.
I think it's a great ised to take it slowly so start with half or quarter squats, they won't be anywhere near as good but as a way of building the strength safely to then move onto a full squat they are a great idea.
Step ups are also another great exercise to build the strength needed for squats so do a few of them after your 1/4 squats.
Did I manage to make it understandable?0 -
Yeah, it does. I'm very dubious about including squats because I tried that and wow was I not ready - I'm going to wait before working those in. Also, I find the dips much easier than the push-ups, so maybe I can start with dips and then when I'm stronger I can take on the push-ups.
Maybe your form was off.
@randomtai, how could I check for that? I've been largely bed-bound for 6 years so if I'm finding squats difficult I'm suspecting that it's because I've not used the muscles enough, but I'm open to being corrected on my form!
Youtube is a good source for videos which show you form. I particularly like the "So You Think You Can Squat" series.
https://www.youtube.com/embed/videoseries?list=PLD7BE939BB32B4CAB
@randomtai, thanks, I'm watching them now!0 -
Stretching doesn't help relieve soreness, per se.
But it does help alleviate risk of injury.
Pre-Stretching should be avoided, as it loosens muscles and puts them at risk of over-extension.
Post-Stretching tightened and sore muscles allows your muscles to maintain flexibility. Even if you are new to exercise, this is critical. It won't make you less sore, but that shouldn't be the only reason to do it. It will, however, prevent your newly formed muscles from pulling joints out of sockets.
"When sorting out all the research on stretching and flexibility for athletes, it's important to remember that the goal of stretching is to develop and maintain an appropriate range of motion around specific joints. It's also important to realize that stretching (or releasing) tight muscles should go hand in hand with strengthening the weak muscles."
http://sportsmedicine.about.com/cs/flexibility/a/aa022102a.htm
For me, I run a high risk of lower back injury. Increasing flexibility in my hamstrings and hips helps prevent this injury from occurring.
If you feel its difficult to perform an every day action or even your workout routine because of muscle TIGHTNESS (not muscle soreness), then stretch.
@CLM1227 Ahhhh okay, so it's for tightness and not soreness. That is very useful. Thanks!0 -
Why don't I need to do the dips?
Why are squats the single most important exercise?
Whilst these are different questions they are kind of both the same answer so I'll do them together. I'm also going to try really hard not to waffle on and use jargon too much. I'm going to make it as simple as I can to avoid having to write too much so please don't take offence.
We have 5 big muscle groups. Shoulders, Chest, Back, Bum and Thighs. When we work a big muscle it has a much bigger hormone response on the body than a little muscle. It also uses far more calories than a little muscle. (this is why the guys in the gym spending hours boing bicep curls but not squatting are idiots).
Because of the bigger benefits from training the big muscles all strength programs should focus on these. I imagine as a CFS suffer you are aware of spoon theory . It also applies to strenght training. If you only have 10 spoons to use on exercise and it takes 1 spoon to do a push up and 1/2 a spoon to do a dip. Spending the spoons on 10 push ups would use more calories and produce a greater homonal response than 20 dips. Because of the hormonal response the 10 pushups wopuld also have a bigger effect on your triceps than just the 20 dips.
I really hope this is making sense.
The reason my a lifting program usually includes more than just the big compound lifts is because you reach a point where you have extra spoons to spend on lifting but your main muscle has fatigued. Then you sopend as many spoons as you can as yopu can on the compound lift and then spend the rest on the smaller muscles.
for example after doing 9 sets of squats I then move onto leg press, step ups and calf raises. I am amxed out on the amount I can squat but have more spoons to use up at the gym. The other exercises target different bits of my legs to finish that but off.
As for why squats are the king of exercises it is because of the amount of muscle groups you activate when performing a weighted squat. Your shoulders, back and core get some works and your thighs and bum do the heavy lifting. One rep of a squat can activate the majority of your body, if you consider about what I said before about calories and hormonal response you will see why squats are important.
Now you won't be sat under a bar so that won't be quite as benificial but you will still be working you thighs, bum and core when done correctly (heels of the floor, chin up, bum nearly to the ground, weight back).
Squats are hard because of the amount of work required from your body to do one correctly but the pay off in return is far higher than other exercises.
I think it's a great ised to take it slowly so start with half or quarter squats, they won't be anywhere near as good but as a way of building the strength safely to then move onto a full squat they are a great idea.
Step ups are also another great exercise to build the strength needed for squats so do a few of them after your 1/4 squats.
Did I manage to make it understandable?
@CoachChris78, yeah I think so. I do appreciate you simplifying it all for me, because I am a total noob. :P Yeah if I'm going to do squats I definitely need to start at half- or quarter-squats, because I think a full squat is way too much of a leap. But it's good to know that there is a mini-version, at least. Thank you. 0 -
When I'm slightly achy, I power through my workouts anyway. But if you're experiencing serious aches, sometimes you need a rest day and that's ok too. You may want to take it easy that day or do something like yoga.0
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Assuming that 1g of protein per 1kg of weight is needed per day means I'm supposed to get 62g protein per day on average - and I think I do. I will double-check though; sometimes it's higher and sometimes it's lower, so I should do some maths.
Just checked; my average for the past 17 days is 63g of protein per day. I weigh between 62 and 63kg most of the time. Awesome!
I use different figures and calculations than you. I would aim for a minimum of 0.7g per lb of lean muscle mass. I don't know your %body fat but if you were 20% my calculations would have you eating about 80g of protien a day. I personally aim a 1g per lb so have a target of 180ish grams a day but I'm over 300lbs :-) 1g/lb would put you at about 114 grams a day but that is often quite hard if you are also trying to cut weight.
It sounds like you're getting it mostly right though, keep going and the strength will come. I know that CFS takes a long time to recover from but getting stronger will ameka big difference.
I just used a calculator that asked me for my forearm measurement but didn't specify which part of my forearm or in which direction! Sooo, it said 26% but I have no idea if it's accurate...
Can anyone recommend a good one?0 -
"some people did stretches after working out, and some people didn't, and it turns out the stretching had no significant effect on whether people felt sore afterwards."
Feeling sore is one thing, improving performance is something very different.
@MeanderingMam, could you talk some more about that?
By stretching while you're muscles are warmed up you progressively increase your range of motion, which helps improve your ability to perform over time. For me, when running or cycling, that leads to lower fatigue for a given level of effort, and a level of resilience that helps conserve energy. As a result I can put more power into the motion, or I can improve my stamina.
As you're discussing predominantly resistance training the range of motion leads to more opportunity to work the muscles through the fuller range, so optimising the re-growth process.
That said, I've already alluded to EDS and if that is a condition related to your CFS you do need to be careful about balancing range of motion against connective tissue tension.0 -
"some people did stretches after working out, and some people didn't, and it turns out the stretching had no significant effect on whether people felt sore afterwards."
Feeling sore is one thing, improving performance is something very different.
@MeanderingMam, could you talk some more about that?
maybe because stretching afterwards has no effect on any soreness caused from muscle tears which is what a lot of DOMS is.. you strength train, you tear the muscles, they grow back stronger. post workout static stretching can have great benefit on improving flexibility though, which is eventually going to help your performance since that's will really improve mobility0
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