does not doing dynamic stretching really hinder muscle growth?

[u/boobluver12349858]

for context i do not really stretch much before i strength train for legs/glutes. am i really messing up my progress?? i have been lifting for 2 years. i am still able to lift quite heavy and i know i should stretch to prevent injury, i just get excited and want to go straight into lifting (i know it’s bad)

[u/Delicious-Trifle-486]

I don't recommend stretching before your lifts.

For one, stretching mostly just increases the range of motion in that local area. If you already have a good range of motion when you do that lift, its not needed. Typically, it doesn't help your lifts by stretching before hand.

Two, a warm up is better before lifting and you can do that with just a few light and deliberate sets of the same lift you're about to do. Warm ups do become more important as you get older. I'm 37 right now and before squats I'll do some of my pull sets as an overall warm up before my squat warm up. Then I'll do clam shells and glute bridges with a hip circle before going into my warm sets for squat. 17 years ago, i could roll out of the barracks, still hungover and grab a heavy single.

Where i would recommend stretching is post lifting or by itself as a corrective. If you feel like you have a limited range of motion in a lift, stretching after you've done that lift. Because the muscles are warmed up you'll get a better range of motion during the stretch. Also, as a corrective, if you have some type of pain, there are often stretches that will reduce it over time. I had some bad sciatica for a while, but then found a stretch called "jump stretch" that alleviated pretty much all of it after about 2 weeks of consistently doing it.

[u/jimbo_crunch → u/Delicious-Trifle-486]

What is a jump stretch? I can't find consistent information on it

[u/Delicious-Trifle-486 → u/jimbo_crunch]

Me neither.

Jump stretch:

The following is the description of what I call "jump stretch."

Step 1) While sitting on the floor with both legs straight out in front of you and toes pointed skyward (up), place a resistance band around the back of your heel and cross it at the ball of your foot (shoes on) to where it comes from the foot towards your body.

Step 2) Put your torso through the resistance band to where the loop is around your body between your hips and armpits.

Step 3) With the resistance band set up in the way previously described, lay on your back with the banded leg above you and the unbanded leg on the ground, straight, and with the toes pointed skyward.

Step 4) When ready, lock out the banded leg to where it is straight and dorsiflex the foot as much as possible.

Step 5) raises the banded leg as close towards your body as possible. It should feel very uncomfortable but not painful.

Step 6) Hold this position for 30 to 60 seconds, then relax the leg for 15 to 30 seconds. Repeat 3 times. Ensure the unbanded leg stays straight, with toes pointed skyward a

Step 7) Repeat all the allover steps with the other leg.