1这篇文章里关于stretch 和 warmup 一些说法和我们平时了解的不大一样，贴出来供大
The 3 Most Effective Ways to Waste Time in the Gym
You are likely wasting time on all three.
by Mark Rippetoe
Time is money.
Money is scarce these days, everywhere but D.C. You want to be stronger, so
you go to the gym. The best use of your time there is the simple progressive
barbell training program we have discussed before, one that drives an
upward strength adaptation with a programmed increase in load over a full
range of motion using as much of your muscle mass as possible. This approach
allows you to lift a gradually increasing amount of weight, thus making you
stronger. Stronger means only one thing: you can apply more force with your
muscles. The process of getting stronger improves the capacity of every
aspect of your physical existence. So, getting stronger in the gym is the
best reason to go there.
But it is incredibly easy to waste precious time once you’re inside.
Here are the top three ways:
Long regarded as the first thing you should always do inside the gym,
stretching — for most people, and by “most” I mean you, probably — is
not only unnecessary, it may be counterproductive.
What a way to start an essay, eh? The most fashionable aspect of modern
fitness is the newly rechristened “mobility.” Same thing as “flexibility,
” except that it sounds more Californian.
And here I go again, pooping on the most popular thing in the gym. It is a
part of every trendy approach to fitness in existence, from CrossFit and “
functional training” to Pilates and yoga. In fact, Pilates and yoga are
mobility/flexibility/stretching, and that’s about all.
It has been assumed by almost everybody for the past 40 years that every
workout should begin with the physical preparation known as “stretching.”
Stretching is an attempt to increase the range of motion (ROM) around a
joint, like the knee, hip, ankle, shoulder, elbow, or around a group of
joints like the spinal column. The common method used is to force the joint
into a position of tolerable discomfort and hold it there for a while, thus
hopefully increasing the ROM.
More recent approaches to increased flexibility have used techniques that
affect the muscles themselves, which actually control the ROM around the
joints. Massage, Active Release Therapy, “foam rolling,” and other
techniques applied to the muscle bellies themselves are actually much more
effective for increasing a tight ROM than stretching. The Hip Bone’s
Connected to the Thigh Bone, the Thigh Bone’s Connected to the Knee Bone,
etc. So stretching is really all about the muscles, anyway. Every operating
room professional knows the truth here: perfect “mobility” is obtained
only under general anesthesia.
The assumption is always that your current ROM needs to be increased. Here
are some Facts, cheerfully provided without citations, so that you can look
them up if you want to:
1. Hypermobility is a medical condition – a Pathology, in fact – that
often involves defects in the proteins that form the ligaments, the
connective tissues that connect the bones to each other at the joints. The
problem with being too flexible is that it results in unstable joints, which
can assume positions they are not anatomically designed to occupy. A
subsequently injured joint is not healthy: it is injured. This is not good.
And here you are, trying to become hypermobile.
2. Tendons and ligaments do not “stretch out.” You cannot make them longer
, and it would not improve their function if you could. Their function is to
transmit force; in the case of tendons, which connect muscles to bones, the
force of muscular contraction is transmitted to the bone it’s attached to,
thus moving the bone. Tendons are indeed elastic, in that a sudden dynamic
load causes a very small temporary change in length and a subsequent rebound
, seen typically in the Achilles tendon complex. But during normal muscle
contraction, if the tendon stretched excessively not all of the force would
move the bone — some would be lost as the tendon changed length. Like a
chain, a tendon pulls the bone with all the force of the contracting muscle
because it does not stretch during the contraction.
Ligaments behave likewise. They anchor the joint as it moves, so that the
bones which articulate at the joint change their relationship only with
respect to their angle. This allows the joint to serve as a fulcrum in a
system of levers. When ligaments move enough to allow the joint to change
from its normal inter-articular arrangement, it is said to be “dislocated.
” You’ve heard of that, right? When tendons and ligaments are stretched
excessively, they rupture.
Most importantly, you cannot change the length of either a tendon or a
ligament with stretching of any type, massage of any type, or therapy of any
type. And why would you want to? Tendons and ligaments are force
transmission components. They are very very tough, and they cannot be
permanently lengthened by non-invasive means. The only connective tissues
that you can affect with stretching are the fascias, the thin “silverskin”
that covers the muscle bellies. If they become a problem, usually caused by
tiny scars called “adhesions” that form between them and their underlying
muscle or between adjacent fascias, they can be stretched with the
previously-mentioned forms of therapy.
3. Since neither ligaments or tendons are designed to stretch, an increase
in flexibility primarily involves the muscles that control the position of
the skeletal components they operate. Sometimes, but not that often, the
muscles behave in a way that requires you to teach them to lengthen more
readily. And the best way to do this is with the aforementioned Full Range
of Motion Barbell Exercise. Since full ROM is, by definition, all you need
to do, anything beyond that is either a simple waste of time, or a
counterproductive waste of time.
4. Stretching does nothing to a.) prevent soreness, b.) alleviate soreness,
c.) or improve strength or any other measure of fitness. In fact, the vast
majority of the studies done on stretching not only support this summary,
but also indicate that stretching prior to either training or performance
produces a significant decrease in power production. That’s right: tighter
muscles can contract harder and faster, and even you can see the application
for this in performance athletics.
The upshot is this: if you are already flexible (okay, “mobile”) enough to
operate efficiently within the ROM of your required training and
performance movements, you are flexible enough (your “mobility” is
sufficient). And you don’t need to stretch. If you want to, go ahead and
enjoy yourself, but you are not using your time wisely.
After you stretch, you’re supposed to “warm up,” right? Warmup is an
important part of the preparation for a workout, if its function is properly
understood and its role in the process is correctly facilitated. But for
most people, unless it’s cold — and I mean cold, where the temperature is
low where you’re training — your warmup is probably excessive, and you’re
wasting time doing it.
The pre-workout warmup serves two purposes. First, it prepares the tissues
for the work. “Warm” is a specific term: it refers to the temperature of
something, a measure of the thermal energy in a system. In this case, it’s
you. If it’s cold where you’re training, then you’re probably cold too,
and you will need to devote enough time to some general movement to elevate
the temperature of the tissues — the muscles and joints you’re going to
use in the workout. A stationary bike, rower, treadmill, or a short run
around the building or the block can do the trick.
This is not always necessary, because sometimes you’re already warm. If
your workout is being done in August in North Texas in an un-airconditioned
building, or anywhere in Houston ten months of the year (it is effectively
impossible to air-condition a building in Houston), you’re already warm. If
you’re already warm, this aspect of the warmup has been conveniently taken
care of already.
If not, the question becomes, how long do I need to spend getting warm? The
answer is, probably not as long as you think. Most people can spend 2-3
minutes on a rower or stationary bike and get warm enough to train. If you’
re spending 20 minutes doing any repetitive movement before you get under
the bar, you are spending about 2 minutes warming up and 18 minutes wasting
time, as well as energy that could be more productively used to lift weights
and get stronger. Strength training and conditioning are two completely
separate activities, and they must be kept separate if either is to improve
The second function of warmup is to prepare the movement pattern you are
about to perform. Barbell training is movement pattern training – it is not
about the constituent muscle groups that cause the movement to occur, it is
about the movement pattern itself. When we squat, we don’t “do quads,”
we just squat, and quads get done, along with everything else below the bar
on the shoulders. The emphasis in the squat is the correct execution of the
movement pattern with an increasingly heavy weight, and this requires that
the movement pattern be practiced before it is loaded to a heavier-than-last
Warmup is this practice, and it is obviously best done as the weight
increases. Start with the empty bar, do a few sets with it, add weight
gradually, doing fewer reps as you approach your new heavier weight, taking
as much time as you need between sets to rest from the previous set, and you
have effectively warmed up the movement pattern. You have prepared the
muscles – as well as the nervous system that controls the muscles – for
the movement it is about to execute with the new heavier weight.
Most importantly, the preparation has incorporated everything it needs to
include for an effective execution of the work to be done without getting
fatigued. The purpose of warmup is to prepare, and it is valuable because it
gets you ready to improve. But the warmup itself does not produce
improvement. If it also produces fatigue, then its purpose has been
compromised. If the warmup is excessive, you are not only wasting time, you
are detracting from your work capacity.
3. Failure to Progress
Throughout my career in the fitness industry, I have heard the following
phrase repeated ad infinitum, ad nauseum: “I think I’ll just stop here at
90 pounds until it gets easier, and then go up.” This excuse – and that’s
precisely what it is, a lame-ass excuse to not do something perceived as
harder – has wasted more time after stretching and warmup than any other
single lame-ass excuse ever uttered in the gym.
People: 90 will be easy when 135 is hard, and not before then. The way you
get from 90 to 135 is to do 95, 100, 105, 110, 115, 120, 125, 130, and 135.
The process of going from 90 to 135 is training, and staying at 90 is not
training. It is merely fooling around in the gym. You have to understand
that if you cannot make yourself load 95 next time and move it in the
required manner, you are not going to get stronger. And if you don’t get
stronger than 90, 90 won’t be easier. Ever. Why would it be? How would it
get that way? Why should it?
Stronger is simple: stronger means you’re moving heavier weight. When your
training has taken you to 135, 90 will be perceived as easy, and this
process requires that you gradually make the adaptation occur. Five pounds
is pretty gradual, but in your particular circumstances 1 or 2 pounds might
be necessary. Whatever the increments you find necessary, they must be added
on a regular basis, and for 99% of you this means every single workout. If
you don’t go up, you won’t get stronger. And on a strength program, if you
’re not getting stronger you’re wasting time.
So, let’s stop being less-than-productive and learn to embrace efficiency
and brevity. If you don’t need to stretch, don’t stretch. It doesn’t
accomplish anything and it wastes time. If you don’t need to get warmer
than you already are, just do the part of the warmup that actually
accomplishes something – the part that you were going to do anyway, under
the bar, the part that makes the heavier weight you’re using today possible
. The heavier weight is the part you want anyway, the aspect of the workout
that makes it training, and all the stretching and warmup in the whole
entire universe cannot accomplish what that 5 extra pounds can do over time.
2did i just wasted 10 min reading this?
【在 v******s 的大作中提到】
: did i just wasted 10 min reading this?
【在 d******u 的大作中提到】
: 这篇文章里关于stretch 和 warmup 一些说法和我们平时了解的不大一样，贴出来供大
: The 3 Most Effective Ways to Waste Time in the Gym
: You are likely wasting time on all three.
: by Mark Rippetoe
: Time is money.
: Money is scarce these days, everywhere but D.C. You want to be stronger, so
: you go to the gym. The best use of your time there is the simple progressive
: barbell training program we have discussed before, one that drives an
: upward strength adaptation with a programmed increase in load over a full
5Mark Rippetoe is a well known guru in strength training, the author of "
All his three points were well reasoned and received in fitness industry.
6Yes, he is a big shot. However, these three points are so different from
what I used to believe, in particular for warmup and stretch, maybe it is
because I am not a competitive powerlifter but a newbie.
【在 l******l 的大作中提到】
: Mark Rippetoe is a well known guru in strength training, the author of "
: stating strength".
: All his three points were well reasoned and received in fitness industry.
7Many new to exercise have sedentary lifestyle and does not have the proper
body alignment and muscle awareness to deal with weights, these people
should spend 20min warming up with muscle activating movements and focus on
form instead of "heavy".
If newbs don't want to invest in the basics they have no business with
8I agree. It just does not work for me to go for heavy weights without enough
【在 v******s 的大作中提到】
: Many new to exercise have sedentary lifestyle and does not have the proper
: body alignment and muscle awareness to deal with weights, these people
: should spend 20min warming up with muscle activating movements and focus on
: form instead of "heavy".
: If newbs don't want to invest in the basics they have no business with
: lifting weights.
9I think you might have misunderstood his points here. The "warmup" he refers
to in his article and doesn't think is necessary is the cardio type warmup
that people do on rowers, treadmills, stationary bikes etc to get your body
"warm" prior to the strength training. The proper warmup with a barbell
before you hit your working sets is necessary.
As for stretching, he said at the end that "If you don’t need to stretch,
don’t stretch.". You will see people spending 20-30 minutes stretching/foam
rolling before they even touch a barbell in every single training session.
This is not necessary, if you already have the mobility to perform the
movement such as Squat, deadlift etc. Doing stretching only if it's
necessary, ie., when your hips are too tight to go into proper squat
position. Remember this - your muscle is strongest when it's tight. For me,
the only stretching I do EVERY single time prior to the bench session is
stretching out my hip flexors. This would help loosen them up and give me
better arch. All the warmups are done with a barbell.
【在 d******u 的大作中提到】
: I agree. It just does not work for me to go for heavy weights without enough
10Ah 20-30 min of stretching!
Plus 20 min of lifting, 20 warm up, 20 min shower and 20min blow dry hair,
this person must be a 无业游民to spend so much time in a gym :P
【在 s***r 的大作中提到】
: I think you might have misunderstood his points here. The "warmup" he refers
: to in his article and doesn't think is necessary is the cardio type warmup
: that people do on rowers, treadmills, stationary bikes etc to get your body
: "warm" prior to the strength training. The proper warmup with a barbell
: before you hit your working sets is necessary.
: As for stretching, he said at the end that "If you don’t need to stretch,
: don’t stretch.". You will see people spending 20-30 minutes stretching/foam
: rolling before they even touch a barbell in every single training session.
: This is not necessary, if you already have the mobility to perform the
: movement such as Squat, deadlift etc. Doing stretching only if it's