losing fat in arms Should You Stretch BEFORE or AFTER a Workout?

A proper workout includes: warm up, mobility, training & stretching.

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It's important to stretch your muscles and work on flexibility, but when it the ideal time to stretch to get the best results and minimize your risk of injury?

Of all aspects of bodybuilding training, stretching is probably the one part that is most often ignored. But when stretching is done properly it can actually help speed up your recovery and muscle growth!

However, improper stretching, especially stretching at the wrong time, can actually cause more harm than good.

The general rule of thumb is that you should NEVER stretch a cold muscle. When you try to stretch a cold muscle it's not very flexible and it's more likely to tear, pull, or get strained.

You need to warm up before stretching to increase your core temperature and increase blood flow and circulation throughout the muscles.

Remember, cold muscles tear, warm muscles stretch.

For bodybuilding purposes the best time to do static stretching is right after you finish your weight training workout. At this time your muscles are fully warmed up and pumped full of blood so they will stretch well with little risk of injury.

Another thing to consider is that static stretching, while really good for improving flexibility, can temporarily decrease your maximum power output for a muscle.

For example, if you static stretching for your chest, shoulders, and triceps and then did a bench press workout. Chances are you would be weaker on the bench press, than if you never did any stretching at all.

Stretching relieves tension in the muscles, and you need a certain degree of tension in order to generate maximum power and strength in the muscles.

So for bodybuilding and weight lifting purposes your workout order should be as follows:

General Warm Up:
- Perform cardio exercise to increase your core temperature increase blood circulation throughout your body.

Mobility Exercises:
- These are dynamic exercises to limber up the joints, tendons, and ligaments. Things like arm circles, hip circles, body weight squats, rotator cuff rotations, elbow and knee extensions, etc. will prepare your body for the workout that's to follow.

Weight Training Workout:
- Do your scheduled weight training routine, starting with light warm up sets and building up the weights progressively to your top working weight for each exercise.

Stretching:
- Finish off your workout with static stretching, focusing primarily on stretching the muscles that you just trained during your weight training workout.

After the stretching if you want to do extra cardio to help maximize fat loss, that would be fine. The stretching at this point will not have any negative impact on your cardio. Doing cardio after weight training is an ideal time to tap into burning stored fat for fuel because your body is fully warmed up and your glycogen levels are somewhat depleted, so you'll be easily able to get into your maximum fat burning zone doing cardio at this time.

I've put together a complete video playlist covering static stretches that you can do for each major muscle group. Just click on the link below to check out the stretching video playlist:

https://www.youtube.com/playlist?list...

losing fat in arms Should You Stretch BEFORE or AFTER a Workout?
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