When are you suppose to strech and how/which ones do you do?

[Skooby]

I started this workout routine on Tuesday that I plan on doing 3 days a week. It can be found here: http://forums.projectcovo.com/showthread.php?t=848912&page=2


EXERCISE SETS REPS

Body-weight squat 2 15
Side-to-side lunge 2 10 *
Inverted push-up 2 10
Push-up 2 10
Close-grip push-up 2 10
Lying torso raise 2 10
Weightless concentration curl 2 10
Crunch 2 15

* Each side



My legs were hurting yesterday but I thought it was normal...but they are still sore today and i'm gonna skip the workout today because of it. I'm a beginner to workouts I thought streching was just yoga stuff.

[Kronz]

Stretch at the end of every workout (days, not exercises)

Some will say you should stretch before workout but to me that's just wasting muscle energy I can use for heavy lifting. I don't stretch before, I just warm up with lighter weight/higher rep. There's a lot of debates on whether to stretch before workout or not, and studies show that stretching before actually decreases your strength and doesn't necessarily prevent injuries.

But in your case, since you're doing bodyweight exercises, stretching a little bit before won't hurt. Don't over do it tho.

Stretching after workouts will actually help you with muscle gains since you're making more room in the muscle fibers for protein to do its thing.

Refer to this website for exercises and stretches for each muscle parts.
http://www.exrx.net/Lists/Directory.html

Btw I always stretch for at least 20 minutes on leg days. I find that I am much less sore next few days if I stretch thoroughly.

Oh, and never "bounce" when you stretch.

[Spliff Star]

Dynamic stretch before a workout.

Static stretch after and any other time I stretch.

[LeyeT]

along with correct breathing and good nurtrition, frequent stretching is probably the most beneficial thing you can do for your physical body.

take the holistic approach and stretch the whole body.

pay extra attention to areas where you feel the most resistance.

i'm giving you pearls here...