As for the discussion on warm up / stretching, my philosophy is whatever allows you to keep going without injuries is what you should do. Trial and error to figure it out.
The Bulgarian powerlifters believed and it is in books that stretching before getting under heavy weight is bad because I could stretch your tendons and ligaments and cause an injury. Are they correct?
I have a warm up routine I do for 15 minutes before every workout - it is mostly due to a shoulder injury but found the 4 stretch, warm ups have helped me avoid injuries - I'm reluctant to write that as I use progressive overload but know when to say enough even if you didn't do as much as last time.
As for building muscle - regardless of stretching before / warming up the muscles, whatever keeps you lifting will be the best in the long term. That is an opinion, not gospel.
There are endless websites that talk about stretching to avoid delayed muscle soreness but I don't judge my workouts by soreness the next day or two as a badge of honour. If I can feel the muscle being worked and the feeling isn't 'bad' pain then it is a good exercise for my physiology. I will continue with that exercise until I have hit the weight that I deem may cause an injury. Deload for a few workouts or change exercises.
You can grow going heavy and lower reps and you can grow with higher reps and lower weights. Some muscles (for me) respond to higher reps thus lower weight for growth. I'm not power lifting, I am body building hence the weight I move is irrelevant to me. If you can feel the muscle working and take it to failure or past, I suspect you will make gains pending you are providing the fuel for growth (food) and getting adequate rest.
Regardless of all the articles, I will always warm up prior and do some stretching for specific areas I hurt in the past - that is what works for me but it may not for you. Keep in mind, I am not 25 anymore and am more prone to injuries as I age. Proper form during the exercise, even if it means lower weight, is #1 in my books. Every time I decide to go heavier to point I use improper form, something inevitably stops me with pain/minor injury.
Just one person's opinion and everyone should do what works for them. I am not blessed with genetics to work out hard 6 days a week regardless of PED's. I prefer 2 days on 1 days off, 1 day on 1 day off, rinse repeat. On off days I still stretch and often hit the heavy bag or BOB. If I have a partner with me, we can work on focus training and get a decent workout in without concern for injury. That latter statement takes for granted you don't have an injury now. I have torn meniscus and am not getting surgery so I limit the types of kicks with that leg.
The Bulgarian powerlifters believed and it is in books that stretching before getting under heavy weight is bad because I could stretch your tendons and ligaments and cause an injury. Are they correct?
I have a warm up routine I do for 15 minutes before every workout - it is mostly due to a shoulder injury but found the 4 stretch, warm ups have helped me avoid injuries - I'm reluctant to write that as I use progressive overload but know when to say enough even if you didn't do as much as last time.
As for building muscle - regardless of stretching before / warming up the muscles, whatever keeps you lifting will be the best in the long term. That is an opinion, not gospel.
There are endless websites that talk about stretching to avoid delayed muscle soreness but I don't judge my workouts by soreness the next day or two as a badge of honour. If I can feel the muscle being worked and the feeling isn't 'bad' pain then it is a good exercise for my physiology. I will continue with that exercise until I have hit the weight that I deem may cause an injury. Deload for a few workouts or change exercises.
You can grow going heavy and lower reps and you can grow with higher reps and lower weights. Some muscles (for me) respond to higher reps thus lower weight for growth. I'm not power lifting, I am body building hence the weight I move is irrelevant to me. If you can feel the muscle working and take it to failure or past, I suspect you will make gains pending you are providing the fuel for growth (food) and getting adequate rest.
Regardless of all the articles, I will always warm up prior and do some stretching for specific areas I hurt in the past - that is what works for me but it may not for you. Keep in mind, I am not 25 anymore and am more prone to injuries as I age. Proper form during the exercise, even if it means lower weight, is #1 in my books. Every time I decide to go heavier to point I use improper form, something inevitably stops me with pain/minor injury.
Just one person's opinion and everyone should do what works for them. I am not blessed with genetics to work out hard 6 days a week regardless of PED's. I prefer 2 days on 1 days off, 1 day on 1 day off, rinse repeat. On off days I still stretch and often hit the heavy bag or BOB. If I have a partner with me, we can work on focus training and get a decent workout in without concern for injury. That latter statement takes for granted you don't have an injury now. I have torn meniscus and am not getting surgery so I limit the types of kicks with that leg.