Stretching: Is it GOOD or BAD?

⚠️ Get the “The Vertical Diet 3.0 E-book” here:
stanefferding....
225 pages and over 200 articles, videos and peer reviewed published research regarding every aspect of improved body composition and performance!!!
Co-authored by Dr Damon McCune PHD RDN Follow Stan "Rhino" Efferding
Facebook: / stan-rhino-efferding-1...
Instagram: www.instagram....
Twitter: st...
Download Your Copy of the Vertical Diet 3.0 at stanefferding....
Follow The Vertical Diet
Facebook: / theverticaldiet
Instagram: www.instagram....
"Get Vertical" apparel: stanefferding....
Follow The Kooler
Facebook: / thekoolercom
Instagram: / thekoolercom
Get your Kooler Sport at: www.thekooler....

[@TF-uo5cg]

Stan, love your content, please bring back rhino rantz they are legendary.

[@bobheffley6241]

The art work is getting better.

[@TF-uo5cg]

@@bobheffley6241 Stan Efferding- *the painter within a painter*

[@TF-uo5cg]

@@danielstellwag3081 all ready have....

[@danielstellwag3081]

@@TF-uo5cg haha

[@ryanturner8577]

I have scoliosis and noticed a majority of my hip tightness, neck pain and back pain started getting worse after college. Played college soccer so I was always post training stretching and doing dynamic warmups. I implemented a few days a week post training stretching recently. It is amazing how a good 20-30 min of particular stretching, especially for the hips, can make you feel way better. Before I would just use a baseball to unlock a few areas, which helped, but stretching was the major missing piece for feeling strong but limber. I hate doing it but man it has helped.

[@pascalhasenmaier3840]

thank you for your insights

[@Ice-Fall]

I eliminated the pain from scoliosis of my lower spine by working on my posterior chain of muscles, increasing strength in this area. This was my rehab after having the x-rays done, and I continue this. I've been pain free from sciatic since going heavy in my lifts, along with NO NSAID's. YMMV.

[@johannbrocks]

Stretching makes you hold a gallon of ice-water

[@bencarson2257]

I never wanted a cooler I think they are too big but I'm buy 2 just to support stan for all the free knowledge he has provided me

[@damos6207]

I appreciate the detail that went in to those stick men

[@aprlv6732]

If there’s one person I will listen to every single time it’s Stan effing effording please keep up the videos

[@Froz3n96]

You have been owning it with these whiteboard videos! This is absolute gold, no matter if you're a casual flossing fortnite athlete or a serious one!

[@Ice-Fall]

Frank Zane talked about passive and active stretching while working out. Zane had a pretty good physique.

[@s.omarfarooque1486]

Stan you're so cool! And you give off a vibe that you are very rich - rich with life, full of life.

[@dumshark6873]

U know what fixed my back? The Kooler, the cooler within a cooler

[@SEC001]

Awesome presentation Stan, thank you for taking the time to do this! Can you do a presentation on intra-workout nutrition and how it can used effectively for strength training? God bless!

[@DrBeauHightower]

Excellent vid 👍

[@anthonydiez6126]

Love the content ! Miss the consistent 10 min talk content releases . Thank you for continuing to share knowledge with everyone

[@TheOriginalRizk]

This is gold! He's said this before a while ago in one of his previous rants. And I'm a Kung Fu guy; we stretch a lot. But Stan is right.

[@ramsiffle]

Appreciate all of these videos, Rhino. Can't wait until the Rhino Rantz come back!

[@johnnicholson1351]

Stan, these forums are helpful. Thanks for the wisdom.

[@kwizzo9509]

Great content and perspective. As a prior athlete, powerlifter, an even a 6+ yr stint practicing yoga. Any yoga practice worth a damn, you go dynamic before you stretch or strengthen. Gymnasts, track athletes, powerlifters, same, same, same. Passive and pre-work stretching is clearly outdated. Keep the stretching at least halfway into a workout, or at the end. Tightness and imbalance reveals problems in your training, or an injury. Extra stretching isn’t necessarily going to save you there. Change around your training angles, lightening your training volume periodically, work weakpoint opposing muscles or stabilizers, and/or improving dynamic range of motion is often the solution for joint and muscular longevity. +1 to Stan’s point on performance. Power sport athletes learn that stretching much (if at all) prior to Max Effort work is an awful idea, as joints and insertions become too unstable. It robs you of top-end power. I cannot lift as much in Max/heavy Effort compound work if I stretch beforehand, by as much as 3-5%, leaking hella weight at 300-500+ poundages. As a prior competitive golfer, I can also attest that being too stretched and loose is terrible. Being dynamic and ready, with controlled power is ideal in every endeavor. Pre-workout Dynamic work is clearly the wisest way. Agree with Stan too on dynamic rest, even for optimal recovery, instead of sitting around or useless passive stretching on days off. Awesome content, Stan

[@dannytuomo]

Your latest Instagram post got me to come here. Thanks for the info, this clears up the purpose of your post much better 👍🏽

[@futsinen]

Awesome. I hate stretching. Always thought it was a waste of time.

[@WilliamRNicholsonLST-1195]

Thx Stan ! You're a real inspiration to many & your CV is proven performance due to testing , validating everything that you preach ...... Amen .........

[@nathanbassett471]

Stan, you are a legend. Thanks for all this information.

[@MiguelGarcia-lk8oc]

Very informative, thank you for taking the time to make this video and explaining about stretching. I’m a stiff guy myself because I go hard with lifting. And I honestly never knew when to stretch. I thought stretching before lifting was smart; but I never really felt like it helped. But when I started following Julian Smith on Instagram, he always mentioned he stretched in between sets. Just like you did early. If he was doing squats; he would do his first set then stretch his quads while resting. Then get back into the second set and so on. I started applying that method to my lifting and I felt amazing after each set. In fact I was able of applying more weight to my next set after each stretch. But even knowing this I still felt like I was stretching enough. So I’ll try and stretch after my workouts too and see if that helps. Again thank you for the information. I’m happy knowing pros like you take the time to share info with the amateurs like me lol.

[@ironhillstraining3572]

That bit at the end with taking warmups with a 1-board was very interesting. Obviously in gear you see that all the time so athletes don’t loosen the stretch of the bench shirts to get more out of them, but never thought to utilize the concept when using the “shirt” we were born with.

[@PUBLICnoose]

We are all geared lifters now lmao

[@fingerslinguine]

Thanks for another great video stan and listening to your viewers!

[@charleseladas]

Hey Stan, big fan of your content! Would it be possible to have access to the exact study (giving the DOI) referenced in the video? I found this video informative and had a discussion with some fellow kinesiologists in my circle. Most of them told me that the protocole used in these studies had flaws, i.e. the fact that they would use their static stretching protocole only a few seconds before testing effort / strength, and that this would obviously kill the stretch reflex in the muscle, hence lowering strength levels, increasing injury risks and the other elements presented in your video. I always felt like doing static stretching, then warming up, then dynamic activation (in this sequence) prior to lifting was the best way to go, and you're making me question my methods! Cheers and keep up the great content, C.E

[@andrewcheatle4691]

Excellent wrap up, thanks!

[@mopar1465]

Great video Stan. Wonder what the guy is dreaming about in the recovery picture? Big ol' circus tent going on there.

[@stanefferding]

mopar 1 😂

[@Bigbencher]

Well said Stan. Great content and presentation 👍

[@helmutkrusemann9194]

These videos are bomb!!! Awesome!!! How do you warmup for squats, deadlifts and bench, whats your exact routine? Do you dynamic stretch before your workout or activate muscles etc. It would be awesome if you can make a video on how to proper warm up before hitting weights. I think its very interesting to get professional advice from someone like you!!! THANK YOU VERY MUCH FOR SHARING SO MUCH VALUABLE CONTENT!!!

[@robertkercheval1371]

Awesome stufff as usual brother

[@KY09prosper]

Thank you, very professional and thorough!

[@robertobetancourt7881]

Cool . Stan appreciate thanks for write me back so quick . Thanks

[@davebelisle1653]

Great video Rhino

[@garyclifford8976]

0:21 "and I blurted out...F*CK MIKE O'HEARN" xD

[@brandoncombs5561]

I wonder if the vertical diet book they sell on amazon has the same content as the e-books. As a prisoner/"patient" in the Oregon State Hospital I cannot purchase e-books at this time.

[@badsector82]

Great video, still I have a question. Stretching as well as training bring some muscle damage, probably that's why it's so good for hypertrophy. But doesn't this increase too much the need to recover if done right after or even during a training session? Isn't it better to stretch hours after training, for example training in the morning and stretching in the evening?

[@tedp9945]

Great information. Thank you very much

[@brodyfulford6096]

Stan rocking an XL tee trying to hide his size...Stan we know you’re a tan jacked show, WOOOOOOO

[@jondovik6250]

Thats atleast double xxl

[@JohnnyD5dub0]

Stan sir, 99%of your content is factual and real world proven that I'd always a valued reference. Yet here this isn't so imo sir. Many Olympic sprinters can do full splits, top Olympic lifters have incredible flexibility as exemplified by the hip depth and shoulder/hand position in the Snatch, and Olympic level gymnasts pound for pound are some of the most explosive and statically strong atheltes on Earth that also happen to be next level flexible. Bodybuilding...Kai to Platz ...and in powerlifting imagine the Sumo , low box squats or many Westside OGs without the ability to open the hips much farther than average. Flexibility is always a plus, but the level and sport specific joint mobility neccessary the true focus. Thanks for years of great content.

[@bennygilligan]

Stan love the content keep it coming

[@luked6995]

Badass advertisement! You nailed it!

[@gregf8167]

Love your vids Stan. Your looking good man

[@williamdumas699]

Lmao professor efferding back

[@smarterworkout]

I stretch during exercise. Like flex wheeler. It just makes sense.

[@frontdeskstaff9359]

The only stretch type movements I do regularly are hanging from a pull up bar and sitting into a full squat for time.

[@ironshark5015]

Cute drawings! ✊🏿😂

[@cantankerouspatriarch4981]

You're the man Stan!

[@fikishredboi2244]

Great video

[@safwansalem5987]

Thanks for the video!

[@Ricardo-kv5tk]

Intelligence is like music to my ears

[@jcrockett870]

Did TKD for years and any dojang you go to will do stretching prior to the work out, I have noted that it was good after workout, but, it may be just traditional.

[@Mm-om9ol]

White Rhino laying down knowledge

[@bulletproof1581]

Stretching is actually the best thing ever for any kind of peak athletic performance to be reached :) the problem is though pretty much everyone doesn't know how to static stretch properly and does it wrong 😂😂😂 so because it's done wrong, pre tearing is done to the muscles before the workout, athletic performance is then lost, and so stretching is given a bad name :') if anyone on here actually wants to know what the correct way to stretch is, and how it actually helps I can wright another comment below this one :)

[@stanefferding]

james haliburn Stretching has been studied extensively (Including Cochrane review) and has not been shown to provide any athletic performance benefit or injury prevention benefit. Barbell Medicine & Michael Ray - Stretching is worthless kzbin.info/www/bejne/qXiTY5ltqqeBibc Stretching science has shown that this extremely popular form of exercise has almost no measurable benefits www.painscience.com/articles/stretching.php Mobility Explained www.barbellmedicine.com/blog/mobility-explained/

[@bencarson2257]

We need more videos like this

[@Koontay44]

Any advice stretching for what feels like left hip pulling? It effects my hip, left buttocks, inner and outer thigh, down to calf. All very tender. I’ve narrowed it down to piriformis possibly, caused by a hip tilt. It’s gotten better for sure over the last years. Physio has helped with their limited stretches but isn’t going away. I’m only 36 and feel 76 sometimes when I’ve been travelling long periods. I quit working out for over a year because of the pain and worry that it would get worse. Stating to work back in to the gym slowly and so far so good but I don’t want to be stuck like this. I have to chase after my kids. Thanks 🙏 Amen

[@MRoderick89]

great video bro I am going to try a stretch vetween sets in thd morning and will let you know how I find it I have not long passed my level 3 PT course 👍💪

[@The32johnny]

The day after workouts I'm really tight . So I stretch . Then I feel so much better . I'm still not flexible because I dont progressive stretch . But I feel like I can move normally that stops the movement pain

[@jacobbradsher8246]

The Scott Adams (Dilbert) of training videos 😊

[@javierdelacruz3758]

Would love to know what you think about foam rolling. I've been doing it after a few minutes on treadmill before my workouts. Feels good, definitely gets the blood flowing imo

[@michaellovell2518]

Herp derp, we were sure we were telling you right back then, but it turns out we were wrong. We're sure we're right now, though, so no worries, mate! This is all very reassuring... NOT! I go by intuition and personal experimentation, operating on the assumption that, as a unique individual, what is found to be true in the case of another individual may not be 100% applicable in my case. That is not to say that knowledge and wisdom can not be gained from the experiences of others, only that such things should be "taken with a grain of salt," and direct personal experience is the holy grail. I never tell anyone "this is what you need to do," but rather "here's what works for me, perhaps you might give it a try."

[@mikejame3164]

I think a warm up of any kind is better than just going in there and doing w.e physical activity you're going to do. Esp when older, unless you're just some Adonis ready to go 24/7. More blood flow to the areas, more hydration etc., I believe lowers chance for injuries. Maybe this cannot be tested and measured very well (because the person would have to get injured to see) and there are always other factors involved. So pushing new blood in, old blood out, get warmed up etc., always good. So be in the middle of the spectrum, or aim to be flexible enough for what you do and strong enough. The question would be: does the research show it's detrimental to stretch before in terms of injury prevention? Or it just doesn't prevent injuries that much? It's all %'s and odds anyway. Bad luck etc. So many factors.

[@mikejame3164]

@Thor Odinson When I use the word stretch, it involves many things to me. Word choices and their meaning are iffy and different to different people. Stretching to me means: a little pump, little movements, slow movements, just to get the blood flowin better. So basically just increase blood flow some way. But we're used to the word "stretch". And in many ways we're stretching, just to different degrees i guess.

[@stanefferding]

Mike Jame No benefit. Possible harm. Barbell Medicine & Michael Ray - Stretching is worthless kzbin.info/www/bejne/qXiTY5ltqqeBibc Stretching science has shown that this extremely popular form of exercise has almost no measurable benefits www.painscience.com/articles/stretching.php Mobility Explained www.barbellmedicine.com/blog/mobility-explained/

[@drw4161]

stan and stefi colab need to happen

[@MrCdrant]

Mobility > flexibility. The ability to go through a ROM if you can't control it is useless.

[@debil3250]

Finally someone saying the truth. Majority of evidence points to (static) stretching being useless, yet many people still advocate for it. Kinda like the myth of listening to Mozart while learning increases your IQ, eventho this has been debunked around 40 years ago.

[@MrCdrant]

@@debil3250 I do some static stretching for lagging areas of mobility, but it's mostly just to get used to feeling what that position is like. If a joint can't be moved through its full ROM passively there may be something to be gained, but if it can, definitely wasting your time.

[@TheDave000]

How does olympic lifting fit into this? I've been lifting for a few years and just an oly coach, learning the basics now. The combination of flexibility and strength needed is unbelievable!

[@christopher-ace-azevedo5509]

Well said!

[@kepeks25]

Very informative

[@justinpascone4721]

Can you please do a video on squat everyday? Thank you.

[@nicmac6930]

Love these

[@eugeneku3239]

Omg this man is only speaking faxx

[@jameshouck440]

I been doing yoga 30 minutes prior to training my program includes all the big 3 compound movements. This method I recently implemented into my program to be quite honest this has been the strongest I ever felt even my shoulder injury has healed thus increasing my bench press I don't think it's counterproductive in my case to stretch before it's just been working really great

[@MisterWealth]

I stretched my legs as I'm doing a lot of leg work recently and ever since my last stretch the back of my knees hurt really badly for the past two weeks.

[@toomuch9762]

MisterWealth stretching is like squatting or any other lift. If you don’t know what you are doing you will hurt yourself. If you injure yourself squatting because your form sucks does that mean squatting is bad all of a sudden??

[@MisterWealth]

@@toomuch9762 I disagree that's an extreme example. Stretching even lightly never worked for me.

[@toomuch9762]

MisterWealth it doesn’t matter if you disagree. If how you’re stretching isn’t working then you are doing it or at the very least you are not warming up before hand. I’ve done martial arts and yoga and I can guarantee you that you don’t know what you are doing. The fact you’re hurting yourself proves it. Learning to stretch correctly is a lot harder than learning any lift

[@MisterWealth]

@@toomuch9762 If you think everyone is the same than I'll agree with that statement.

[@emh8861]

I wish you could be my trainer.

[@vinniebauman]

What about using rollers, therapy (lacrosse) ball, or theraguns to improve flexibility?

[@joeplana]

Yoga is not just about stretching. What about handstands, L-sits, planks and so on?

[@stanefferding]

Joseph Plana Agreed! Barbell Medicine discusses that in this video. Barbell Medicine & Michael Ray - Stretching is worthless kzbin.info/www/bejne/qXiTY5ltqqeBibc Stretching science has shown that this extremely popular form of exercise has almost no measurable benefits www.painscience.com/articles/stretching.php Mobility Explained www.barbellmedicine.com/blog/mobility-explained/

[@simplycy919]

Haven’t watched yet but I bet you don’t use that marker

[@robertobetancourt7881]

Hey stand loves your rants n video n yours advancers . I like the vertical diet stake n red meat make me feel strong . But red meat make me constipated . What you think about it .

[@stanefferding]

Roberto Betancourt Get More Potassium! Watch my potassium video for more detail.

[@MrJeremyactor]

Good points but not all yoga involves stretching. There are many different types.

[@ee.es00]

Hatha yoga is generally stretching. Which forms are you referring to?

[@conchubhar9492]

The stretch for hypertrophy is evident by powerlifters with disproportionately good deadlifts having disproportionately large traps. Although how would you balance using the stretch for hypertrophy with the performance loss caused by it?

[@stanefferding]

Conor Bryce Hypertrophy Training isn’t a “performance” event like competitive athletics would be and the amount of weight on the bar has little to do with the stimulus necessary to optimize hypertrophy. Maximum muscle fiber recruitment can be obtained with a wide variety of loads and rep ranges. Volume and frequency are also important factors that aren’t influenced by the stretch reflex.

[@stelliumeleven2889]

why do you always wear oversized shirts?

[@williamdumas699]

Do you and Dr Mike with JTS talk?

[@stanefferding]

William Dumas I know Mike. Attended his seminar and read his book. Very smart guy!

[@GTOberfest]

Awesome video, I've always wondered what is the truth on this subject. Also...Just wondering what the Rinos IQ is? Anyone? Dude seems like the smartest guy in the bodybuilding/fitness industry.

[@Brickinasock]

Probably above average. IQ as a metric is useless.

[@GTOberfest]

@@Brickinasock Actually it's a great predictor of success and or criminal behavior...not sure what you are talking about. This has been proven in many studies.

[@Brickinasock]

@@GTOberfest OK, throw some studies my way

[@GTOberfest]

@@Brickinasock thealternativehypothesis.org/index.php/2017/01/07/race-iq-and-crime/

[@willkey7372]

Stan loves his flex wheeler I think he legally adopted him.lucky flex he shares a room with stans Polynesian step son they hav bunk beds

[@Doyen1948]

Thanks

[@MikeyearOne]

Frank Zane also stretched between sets to get more blood into the muscle.

[@_jamesbradley__]

😎👍 very cool.

[@tugboattrader6921]

Whose the 1 thumbs down tool lol

[@Quesadiaboy]

Jeff Nippard has a science evidence video on why you should be stretching between sets

[@iamjohnyboy]

Founder of meat and rice 😂, sorry Stan, love you

[@TF-uo5cg]

Cooler within a cooler.

[@sirdiddymus1610]

A tiger doesn't stretch before he jumps on that deer.

[@futurehalloffamer]

Sir Diddymus because a tiger stays more active throughout the day than the average American,

[@MattmanAZ09]

And for football? My guess is no. Anyone else?

[@TheOmengod]

Sounds like there is no conclusive proof either way. Billions of great athletes have done it all ways.

[@dvdgnz1]

Only 18 yoga instructors watched this?

[@LordZahorian]

Nice. But please do that in form of the ten talks or Rhino rantz - these ways are the best

[@thecastle09]

Sprinters stretch before running

[@stanefferding]

Mad Ashell They shouldn’t. No decent coach would advise it. Barbell Medicine & Michael Ray - Stretching is worthless kzbin.info/www/bejne/qXiTY5ltqqeBibc Stretching science has shown that this extremely popular form of exercise has almost no measurable benefits www.painscience.com/articles/stretching.php Mobility Explained www.barbellmedicine.com/blog/mobility-explained/

[@jonsinkkonen9393]

Find your own body,everyone is unique gift from God. What works for others is not maybe for you. Huge problem is that we are not taught properly in our childhood. Maybe satan is in control?? God bless Amen.

[@BehindtheMuscle]

💯💯

[@lb4941]

Beans

[@6Diego1Diego9]

High school soccer coach lol

[@tedwhite9359]

Disagree, ever see a gymnast?