Dynamic stretching, then 10 minutes HIIT, then lower body static stretching, THEN weights, then upper body static stretching.

  • Posted by a hidden member.
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    Jan 08, 2013 6:00 AM GMT
    It takes me 50 minutes of the above before getting into the 90 minute lifting portion of my workout.

    I used to save the static stretching for postworkout but I'd often skip it because I was too tired and besides, if it's not leg day I figure I'm most warmed up right after the HIIT. (I perform some body part specific static stretches during the workout on those days I work those body parts, like chest, biceps, forearms, calves and back.)

    Should I have any concerns about using this approach? FYI, when I begin a cut I plan on 30-60 minutes of steady state cardio (elliptical or pool) 6-12 hours earlier or later.
  • tuffguyndc

    Posts: 4437

    Jan 08, 2013 1:00 PM GMT
    wow, thats a lot buddy. how old are you? ha ha ha its funny because when i first responded to your thread and read it. i figured you must be a older guy. when i viewed your profile. it seems i was right. i only say that because i find that i need to warm up a lot longer as i have gotten older.
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    Jan 08, 2013 3:05 PM GMT
    50 minutes warm-up + 90 minutes training -- Wow! That's a lot. How long do you do for cool-down?

    You do weights during the warm-up and then again during the workout. Why the duplication? Just curious as to why so much time is involved.
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    Jan 08, 2013 6:54 PM GMT
    During the workout I stretch whatever bodypart I'm working between sets so it doesn't take up any time; postworkout for whole body I just use one of these so it doesn't take more than two minutes:

    33ue4px.png

    It's preworkout that takes a lot of time:

    - 20 minutes dynamic stretching

    - 10 minutes on foam roller to break up the muscle fascia on mostly back and legs:
    1089xdz.jpg

    - 10 minutes of HIIT on elliptical

    - 15 minutes of static stretching once legs warmed up culminating in splits
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    Jan 08, 2013 8:37 PM GMT
    Just curious, how many sets do you get in during your 90 minute lifting portion?
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    Jan 08, 2013 8:40 PM GMT
    That sounds like a lot of work on a cut.

    I'm doing a cut right now. I do weights 3x a week. Only 2 exercises, 3 sets each in 4-6 or 6-8 rep range. Diet is IF. No cardio. I do however walk to work-gym-home or work-home which is a total of 27km/week. But this is irrespective of cut or bulk.
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    Jan 08, 2013 11:01 PM GMT
    Welcome to Overtraining 101. icon_biggrin.gif
  • Medjai

    Posts: 2671

    Jan 08, 2013 11:07 PM GMT
    paulflexes saidWelcome to Overtraining 101. icon_biggrin.gif


    Agreed.
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    Jan 09, 2013 3:56 AM GMT
    I stretch a lot to combat chronic back pain which is no longer chronic; now I'm almost always pain-free and if not, rebound amazingly quickly. So at what point could I cut back while remaining so? Or given that should I cut back at all, or at least rotate halves of the routine so I only perform the same stretches every other day?

    What say you mavens to this flexibility newbie?
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    Jan 10, 2013 3:36 AM GMT
    eagermuscle saidI stretch a lot to combat chronic back pain which is no longer chronic; now I'm almost always pain-free and if not, rebound amazingly quickly. So at what point could I cut back while remaining so? Or given that should I cut back at all, or at least rotate halves of the routine so I only perform the same stretches every other day?

    What say you mavens to this flexibility newbie?
    I never said overtraining is a bad thing. I do it at least once a week. icon_wink.gif