Conrad

In between sets what do you do? Chat to your mates? watch the tv? sit about like a tool yawning? run over to check out the hotty on the stepper?

Most people i see in the gym waste around 60% of their time in between sets. I know i used to. Thats all in the past as now i stretch in my rest time and i only wish that somebody had told me to do this when i first started! Ive spent the last few month stretching religiously in between work sets and i believe it has helped no end.

so why stretch?
1) it reduces latic acid building up. Latic acidis is responsible for that burning sensation and after a while prevents you from achieving a full muscular contraction. Streaching prevents excessive build up allowing your training to be more intense.
2) stretching promotes incrreased levels of IGF-1, a insulin based growth hormone. It burns fat and contributes significantly to lean muscle gains.
3) Performing repetitions in weight training causes muscle to shorten in length, thus restricting the range of motion and the amount of overall power generated. Streching helps counter act this.

Remeber that you must keep good form in stretching... if you dont then you risk tearing and injury. Avoid rapid jerky movements. Instead ease your way into the stretch and keep your breathing stead and regulated...after all its a rest period!

So, in conclusion, for all novices to weight training, start getting into the habbit of stretching between sets. Its a habit i wish i picked up when i started.

shorty

good read mate....

i personally stretch and warm up the body part(s) im gonna workout before i start on the weights....

when my set is over i tend to spend the 20 seconds of rest maybe picking my nose and watching mtv on the gym's plasma and occasionally i may spot or correct my pal whos taking his turn!!

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Conrad

cheers Shorty...just thought i post it becuase so many people seem to be missing out by not stretching.
yeah before i set on the weights i have a very quick strech and a little 5-7 min warmup on the crosstrainer just to get the blood flowing. Also i warm down with the sam routine.

but stretching between sets has really helped...for the mentioned reasons...also helps keep that heart rate up.

jdan

Nice post Conrad.

I've seen all the different types you mention at the Gym, while they rest between sets .........might have even spotted shorty too - a few vigourously picking their nose - perhaps thats part of their workout routine?

Agree, stretching really loosens up those limbs, making the proceeding Set a little easier to manage, helps hold off the burning (lactic acid).

Conrad

amen to that