Stretching before weight lifting decreases performance
Posted on March 2, 2005 by Paul Cribb, B.H.Sci HMS
A lot of studies have now confirmed that passive stretching before high intensity muscle contraction will reduce the ability to produce maximum force. Additionally, it's also been confirmed that stretching before exercise is not linked to a reduced risk of muscle injury. So stretching before training wont protect you from tearing a muscle. Stretching is an important component for building strength and improving athletic performance as it increases/maintains range of motion of the joints. However, stretching should be left until after the hard work is done.
The best warm-up for weight training exercise is to perform lighter sets of the exercise before you begin the heavy stuff. But remember, don't perform too many reps; this will result in premature fatigue that short-circuits your capacity to lift your heaviest weights. The Max-OT program contains a science-based warm-up strategy that actually primes your muscles so that you can attack your heaviest weights possible in the gym.
Source: Medicine & Science in Sport & Exercise, 36, 2004.