How Often Should You Stretch?! (Programs + Routines)

Transcript

[Music] what is that my body weight warriors and welcome back to another video today I want to go over the topic of how often should you stretch now this one this one is by far the most asked question that I get on any of my social media platforms and as people who are trying out the full body follow along routines during the middle split routine they just ask how often shall I do it I try to mention in videos but maybe I'm not as clear so here is the video on it telling you the exact about it the question is a really good one because the devil is in the dosage there are two concepts that we need to understand here we have minimum effective dose and we have maximum cover of volume so basically we have what's the least amount of work that I can do to get the most amount of results and what's the most amount of work that I can do to still get results and not past that point in which I can't recover from it this reply is mostly to strengthen conditioning but it also applies to flexibility so if we don't stretch enough then yeah we're not going to get results but also if we stretch too much we can actually have the reverse effect and we can actually tighten up and not make small progress so we need to find that middle ground good flexibility mobility training is very much like strength training let's look at a squat for example we can do a bodyweight squat because it's very low intensity and we can do that every single day without any issues however if we're going to throw a hundred kilos on your back and do a hundred kilo a bicycle everyday that's gonna catch up with you and the results the again and again it's probably not as good as if you had it in a proper program to one to three times a week whatever it is this exactly is the same as mobility training if we were to lightly stretch our hamstrings on a daily basis this isn't a problem however if we're gonna do multiple sets of weighted jeff's and curls for example then this might be too much on a daily basis over that maximum total volume and we're not going to get the best results so also we need to understand what type of stretching we're doing when it comes to flexibility you either use it or lose it and doing some sort of daily grease the group is a great way to maintain and keep your flexibility gains going on a steady cycle so things like my full body mobility flexibility routines my moaning mobility routine my evening relaxation routine all of those routines that kind of style a passive pretty chilled out stretching nothing in tents that works really well on a daily basis just generally using the range of motion that you want to develop is a great way of telling your body that it needs to have it however just doing this by yourself doesn't tend to give the most optimum results and this is why I end up recommending to people when they ask me this like daily work this greasing the groove is complimented best when it's accompanied by some heavy intense stretching on one to three times per week basis and it's gonna vary from individual you might find you on the spectrum the only needs to stuff once a week to get great results some people find their money to at three times a week to get great results more isn't better less isn't worse kind of need to experiment for yourself to find what's right the solver routines that would fall into this category would be things like my beginner hamstring routine which we're using Jeff's and curls and we're using multiple sets and a little bit more volume and we're gonna need some more time to recover in between or something like my loaded middle split routine so those more heavy that loaded flexibility work more of the flexibility work that you castles kind of strength training then those we want to be doing kind of one to three times per week and that's basically it from what I've learned coaching clients from what I've learned doing this myself for years and then also from researching is that to get optimal flexibility results I mean are we greasing the groove some lower intensity stretching we want to be doing on a daily basis I'm over between five to seven times per week and then we want to be complementing that daily that greasing the groove with some heavier more intense stretching one to three times per week and that's basically it what I would do is I'll link in the description down below to all the routines that I have on this channel so you can pick and choose and find ones that work for you and suit your goals because when it comes to this sort of stuff from knowledge is nice but replying doing it that is the best option so go in the description down below grab yourself a routine and get started whilst you down there you can also go into the comments section leave a comment let me know what you're gonna try what anyway thoughts are on this if you have any more questions leave a comment down below and join the conversation you can also just hit that thumbs up button if you found this video helpful and right next to that is the button and you can hit that and join the bodyweight warrior tribe so you don't miss out any these future mobility strength bodyweight training videos that will help your training out but that has been it for this week guys I'll catch you in the next episode have a strong week and [Music]