Stretching and Soreness

[Tmess]

After an intense muscle strengthening or muscle endurance workout, sometime I find myself getting very sore. Should one discontinue dynamic or static stretches?

For example, I wrapped up an intense heavy leg workout of deeps squats, lunges, and adductor exercises (as shown in Mr. Kurz video on stretching) - my thighs, adductors, and glutes are very sore even after a day of rest and various recovery routines (bath, muscle self-massage, eating healthy, etc). If I don't dynamically stretch, will I lose dynamic flexibility? Will I inhibit muscle recovery if I stretch either dynamically or statically?

Thanks,

Tom

[Tmess]

Tom,

I just received and read your latest email "strength training errors, bodybuilding and flexibility" and I think you've answered my question.

Essentially, the fact that I have such soreness is due to my intense workout (i.e. very heavy weights) and that I should not be working out so that I have muscle soreness for long periods of time - if at all. So I shouldn't being doing dynamic or static stretches until soreness fully subsides as I have damaged the muscle and it needs to repair itself.

Per your email:
"1. Lifting such tonnage with your legs as to require more than 2-3
days of rest before your legs can lift again is traumatizing
muscles of your legs. It traumatizes your muscles so much that they
become stiffer, damaged by inflammation and infested with
microscars rather than stronger and more pliable.

2. You do not move through your full ROM against resistance often
enough. In a week, two or three workouts, in which you move through
your full ROM against substantial resistance, would be enough--one
is not. Of course, you'd have to do exercises targeting (but not
necessarily isolating) muscles that are stretched in splits, that
is thigh adductors and hamstrings."

So in short, I need to increase frequency of workouts, lower tonnage, reduce number of reps, and add full body workouts that are sports/activity specific rather than targeted muscle groups (e.g. legs Monday, back Tuesday, etc). By doing so,

1. I will reduce/eliminate the damage to muscles and subsequent soreness,
2. I will not degrade range of motion
3. I will increase sports/activity performance.

Anyway, this will allow me to continue my routine morning dynamic stretches and static stretches at the end of the day.

Thanks,

[REG]

"1. Lifting such tonnage with your legs as to require more than 2-3
days of rest before your legs can lift again is traumatizing
muscles of your legs. It traumatizes your muscles so much that they
become stiffer, damaged by inflammation and infested with
microscars rather than stronger and more pliable.

At first I thought why does that end up creating microscars in the muscles and/or connective tissues? I thought that only injuries lead to scars but then I found this: https://tomkurz.wordpress.com/2011/07/1 ... -training/