Flexibility + Gym

[Tactic]

Ok, so i want to improve my flexibility and get stronger, because i'm a weak wimp :cool:
For getting stronger, i'll go to the gym and work out with all those machines, i already have a workout plan made by the instructor there.
I guess i'll go 3 times a week.
so my question is, when should i stretch? before the working out? after? and also on days i don't work out?
And what stretches should i mainly do?

Oh yeah, i'm improving flexibility and strength so i can trick better.

Thanks :juji:

[Eirik Raude]

Dynamic before, static afterwards if you want. Don't work out completely on machines...

Read the Flexibility section on the main page.

[wynnema]

i dont think you should necessarily be doing any strength training at your age.

[Rahf]

Strength training at the age of 14 sounds abit early for me as well but I'm not an expert. Training is proven to NOT stunt growth so. I'll let the experts around here answer that question.

[Martialartsguyfl]

well me and my bro are pretty much clones i started lifting at 13 and he never lifted and we are the same height. I usually do a light stretch before the weights then a heavy stretch afterwards prolly around 15-20 minutes to really work on hip exercises and splits.

[Tactic]

Well first of all, i'm 14 and a half :cool:

Besides... my sport teacher and the instructors at the gym recommend me to work out at the gym. i dont mean heavy weight lifting... more like those machines that you sit, grasp handles, and push/pull or what ever.
or the one that you sit and you pull a bar to reach your chest. if anyone understands what i mean....

so if i shouldn't do that, what should i do to get stronger?

[Psychostick]

Just lift weights, it wont stunt your growth. Google will bring up plenty of sites telling you about it.

[Jujimufu]

Man I've been lifting weights since I was 14. Just go get a gym membership and kick some ass.

[Casper]

just stretch whenever you can init?

[chicanerous]

Nothing wrong with lifting at 14. Rock on and get big. Make sure to eat a lot.

Like said, dynamic before, static after.

[NightHunter]

Strength training should be performed primarily with free weights.

14 is fine to start lifting weights, and if done carefully and well planned, will lead to habits which will lead to better bone and muscle health for the rest of one's life.

Warmup should consist of dynamic flexibility exercises and single or double sets of ~half of your max for various lifts which work the muscles you intend to exercise in the workout.
You should perform static stretching after resistance training, focusing on the muscles worked most heavily but spreading the attention to all muscles, especially troublesome areas.

These are basic.

[Tactic]

Ok, thanks everyone :D
But, what should i do on days i dont trick/gym? i want to improve my flexibility, so i'll flex every day :juji:

Oh yeah and another thing :smile:
Is it ok after my workout at the gym to walk home 5 minutes and then stretch? or is it better to run home and then stretch? because it's kind of embaressing to stretch in the gym :eh:

Oh Oh and how should i stretch at morning? but it cant be long, 15 minutes tops..

[Rahf]

Ok, thanks everyone :D
But, what should i do on days i dont trick/gym? i want to improve my flexibility, so i'll flex every day :juji:

Oh yeah and another thing :smile:
Is it ok after my workout at the gym to walk home 5 minutes and then stretch? or is it better to run home and then stretch? because it's kind of embaressing to stretch in the gym :eh:

Oh Oh and how should i stretch at morning? but it cant be long, 15 minutes tops..

There's a whole section dedicated to flexibility on the TT homepage so check that out. It answers alot of your questions and gives you some nifty stuff to work with. I envy you for being able to start at an early age. I'm late myself.

[wynnema]

Well first of all, i'm 14 and a half :cool:

Besides... my sport teacher and the instructors at the gym recommend me to work out at the gym. i dont mean heavy weight lifting... more like those machines that you sit, grasp handles, and push/pull or what ever.
or the one that you sit and you pull a bar to reach your chest. if anyone understands what i mean....

so if i shouldn't do that, what should i do to get stronger?

I'm not saying you certainly shouldnt train but at 14 some people may be too young. Also in my experience, most gym instructors are idiots. The fact he has you on machines and not free weights suggests he is no different. I bet he told you not to go past parallell doing squats as well as it will damage your knees. Machines have their place but they restrict ROM so the basis should be free weight, compound exercises. I would use a light/moderate weight and do a higher number of reps at first to strengthen the connective tissue. After a few months you can start increasing the weight and decreasing the number of reps.

[Tactic]

I'm not saying you certainly shouldnt train but at 14 some people may be too young. Also in my experience, most gym instructors are idiots. The fact he has you on machines and not free weights suggests he is no different. I bet he told you not to go past parallell doing squats as well as it will damage your knees. Machines have their place but they restrict ROM so the basis should be free weight, compound exercises. I would use a light/moderate weight and do a higher number of reps at first to strengthen the connective tissue. After a few months you can start increasing the weight and decreasing the number of reps.

Sure, i'll do the low weight thingie.
and how about my other questions?

thanks by the way :smile:

[Jujimufu]

Sure, i'll do the low weight thingie.
and how about my other questions?

thanks by the way :smile:

Just go home and stretch. It won't make a difference.

[Tactic]

Ok, thanks :smile:
And how about days i dont go to the gym? what should i stretch at those days?

And one last thing, how should i stretch every morning?

Thanks for the help :bandit:

[Rahf]

Ok, thanks :smile:
And how about days i dont go to the gym? what should i stretch at those days?

And one last thing, how should i stretch every morning?

Thanks for the help :bandit:

I was going to write something smart but then realised my knowledge is incredibly lacking in this department compared to other members of this forum.
Take it away lads!

[Ashtar]

The best theory (which is still crappy) about exercising limiting growth is related to compression, so as long as you balanced deadlifts/squats with stuff that doesn't compress you (like pullups) then even that one dies.

[AquaFight]

muscle will grow leaving less space for bones. don't build too much body mass. e.g. insted of lifting heavy weights do lighter ones with an increase in reps. your instructor should know that.

[benwin21]

im 14 also. and if you sleep 8 hours or 9 it wont stop your growing.
and dont do massive weight lifting.and stretch befor and after.

[NightHunter]

muscle will grow leaving less space for bones. don't build too much body mass. e.g. insted of lifting heavy weights do lighter ones with an increase in reps. your instructor should know that.

Please tell me you are not serious. Please.

[wynnema]

Please tell me you are not serious. Please.

its quite funny as he obviously believes that to be true :tongue: