Dynamic stretching routine

[-Envy-]

I'm new to flexibility training, so I have a few questions about how it works.

First is dynamic: I read the flexibility tutorial here and it says to do 3-4 sets of 9-12 reps for developing dynamic flexibility in lower body movements. Does that mean I should do 3-4 sets for each stretch listed there? It seems like that would end up taking at least 30 minutes, but the guide says that a dynamic flexibility routine should only take 10-15 minutes.

For isometrics: I plan to do these 3 times a week for developing splits. I'm going to be bulking up over the winter and will be following a 20 rep squat program 3 days per week. Should I do the isometric stretching on the same days that I do the squats to give my legs recovery days in between, or should I do the isometric splits on my non-squatting days?

[Ashtar]

The total time might be affected by the speed of the reps and how continuously they are all done.

Can't really think of a good answer for when to do them, probably more important to be consistant about it.

[-Envy-]

How fast should dynamic stretches be done usually?

Another question: Would you recommend doing all of the dynamic stretches on the list or just picking a few that hit different muscles and movements?

[Dingo]

How fast should dynamic stretches be done usually?

Another question: Would you recommend doing all of the dynamic stretches on the list or just picking a few that hit different muscles and movements?

They should start out slow and then a bit quick, about 75% at most. I would reccomend doing front leg lift, back leg lift, side leg lift, inside crescent and outside crescent for legs, and for arms do stretches in all directions and angles like up and down, front to back, up and down sides, and for trunk, do sitting first, if standing you could do ballistic stretch which is bad, do front bends, side bends, and backward bend. Do dynamic before workout and in morning too if you can, which has proven to be the most effective way to dynamic stretching. 3-4 sets and 10-12, but do for as much as you can, as fatigue, as mentioned, can diminish range of motion, and slow your gains.

[Papa Lazarou]

3-4 sets seems a bit excessive to me. Don't feel pressure to do that many. Just do as many as it takes to be well warmed up and reach your maximum range of motion. I'd say go for 2 or 3 sets to begin with.

Be careful with them too. These shouldn't be straining!


As for isometrics, I think you should do them after your other strength work - in the same session. That should be most effective, but be careful not to overdo it.

[-Envy-]

Thanks a lot guys. That cleared up my confusions.