Thank you for your wonderful teaching! I learned of your work through Andrew Huberman, and I am so grateful for the wonderful educational materials you both are so generously providing to the public. Best to you!!
Your channel is an actual goldmine. Thank you for every one of your videos. It's such a valuable resource for lost souls trying to work on fitness and swimming in a sea of BS and clickbait content.
Thanks a lot for doing this! You really want people understand and also make them understand. You are one of those rare teachers who should actually be teaching :) I will definitely recommend your videos... Also, I really liked the part about the pause or bounce in the bottom of the squat. Thank you for implementing this information into a "real-life" scenario. Really appreciated!
@AndyGalpin please do a video on cooling down? 🙏 It's overlooked and never touched on but everyone does it and it's quite integral (at least in people's minds). Questions to be answered are similar to Warming up and stretching but obviously considering the post-work out/performance scenario the body is in. Why do it? What state is the body in? How do we do it? Or when?
Thank you Dr. GALPIN! Very helpfull video! It will be appreciated if it would be any professional information about off days from workout! Stuff about fatigue or resting, because overtraining is a wall that many of us are facing this days because of lame information that you get. Thank you for the education that you give 😊
NOTIFICATIONSQUAAAAAAA 🔥 Thank you doctor G 😎💪 I get my stretchig in with my occasional yoga 🤷♂️ That stretches the hell out of my muscles 😂 Also I tend to hold my lifts isometrically in the end ROM 🙃💪
I like your energy and the fun side. As a teacher I too try to be funny 🤣 glad I can learn from you. Thank you for being yourself and all the efforts you put it 🙏🥰💕
Great explanations for all the complex physiological processes, thanks for that Doc! I would have loved to get a greater insight on the adaptation on the level of connective tissue. Do you have any advice on literature or authors to have look into regarding connective tissue?
Major point that has not been discussed : static stretching a muscle that was highly damaged AFTER a strength session increases injury risk significantly! I don't have data for this, but it's self evident that if you do heavy bench press and chest flies and stretch that same zone afterwards, it is definitely not recommended ! Likely because you damage the muscle fibers that will then be more susceptible to strains if you pull hard on them... Thanks for all the quality content you put out in any case :)
PNF does work..well.. but not better than other approaches. I haven’t found any studies proved that PNF is superior to static or dynamic stretching. Otherwise it would have earned leading position in fitness industry. There is the way to look and understand the mobility phenomenon under different angle to get what you want faster and truly pronounced. By the way I love the work you do.
Everything works if the person think it works. Power of placebo. The studies are out that there’s no superior method between 3 stretching methods. Thats not to say it doesn’t work. Some sports requires full range of motion and better flexibility which equates to performance whilst some sports doesn’t need much flexibility.
doctor galpin, my wife and i love your channel. your breakdowns, including both simpler and also more complex explanations, are so great. in the field of exercise science we follow you, bret contreras, brad schoenfeld, rhonda patrick, and several others. i don't mean to be weird, but your powerpoint slides are sooo awesome!... they are very visually intuitive. thank you so much for what you do! also, if you ever read this, can we buy that rainbow "power" tee shirt through your channel? it's really awesome. again, thank you so much for all of your wonderful content :)
Excellent content! This is my favourite RUclips channel! Is it possible to overdo dynamic stretching before a workout so you start losing the benefits?
Hi Doc, I came to this as this thought crossed my mind :) When you mention that your money is on connective tissue, is it based on the assumption that muscles are well-rested and restored to their normal structure in terms of length, diameter, and surface area? However, based on my personal experience, it is rare to see athletes or non-athletes who have a well-balanced musculoskeletal architecture. This applies to gym trainees and sportsmen who may inadvertently shorten their muscle length with resistance training. Therefore, I believe that stretching should be looked at from muscles perspective as well since stretching helps restore shape, size, and placement. While connective tissue is important, thinking about the muscles is critical since it affects both the ROM at the muscle and thereby at the joint besides connective tissue screwing it more. For instance, I often this - individuals who train at the gym may keep their elbow flexed slightly throughout the day because they train their biceps heavily but fail to train their triceps equally. This could lead to injury or niggles in the shoulder or elbow. Similarly, in sports, repetitive actions can lead to imbalanced structures, particularly in arm-swinging sports. This can permanently compromise ROM, which is critical for powerful movements. However, since athletes need to use their full ROM to generate maximum power, compensation at various muscles and joints come into play. For example, baseball pitchers who fail to time or rotate their hip in line & in time with their throwing arm may use their shoulders/upper back more, leading to more stress on their elbow. Our elbows are trained to bear the load of movement if it comes through the natural circuitry pathway. In my opinion, elbows are more meant to handle velocity than force per se - doesn't make sense I think but you know what I mean. Could this be the reason of rise in Tommy John surgery or persistent pain in baseball pitchers? The point I am trying to make is stretching is equally important for our muscle bellies as it is for connective tissue. Looking forward to learning more from you. cheers
Could you make a video explaining the best way to get flexibility, how important is the mobility, end range strength and what is the contribution of stretching in muscle soreness after a workout?
What about injury rates associated with each? And what about “overstretching” ligaments? Is that a myth? One example that comes to mind is oversplits and stretching the ligaments in the hip area and that leading to pelvic instability. Is that true?
I have 2 questions about a little bit of static stretch (like 3 to 5 sec per muscle at really light load) : 1) Doesn't it decrease the chance of muscle tear during workout? I feel like the times I've injured myself (too many at 36 y/o) were those when I neglected stretch, although I have great flexibility. 2) Does it compromise performance? In the video Dr. Galpin gives extreme examples, by talking about 30min stretches, but I wonder if there could be a good trade of avoiding injury at the cost of, let's say, 2% strength output.
Hey Dr. Galpin, just wanted to say i would be interested in a video, like you mentioned at the end of this video, that is about the pausing during lifts and the long term difference between non counter movement training. Thanks again for the knowledge
Thank you Dr. Galpin, I’m just curious whether eccentric contraction could be a way to optimize tendon length and capitalize on power output? Also, I know eccentric contraction is pretty fascinating and wondering if you would be willing to do a video on that?
I am working on static stretching pre dynamic warm up, post cool down & on off days. Improving ROM is important. Interesting that static stretching can reduce performance.
This video was insanely informative. My science nerd hot in my way and did get confused. Just insert "elastic potential energy" for "kinetic energy" in a couple spots and I was good. And that is my .01% contribution. But knowing cool science words won't make your squat better.
Great content! I know for some this is a long lecture on stretching, but it actually is super short. As it was simplified to two ways of dynamic and static, but where do other types of stretching would fit: PNF (was mentioned), loaded mobility, isometric stretching and so on? By the way, difference between dynamic and static is not very clear. For example, if I do the pancake with max range of motion and just get up into the splits and down to pancake - is this static or dynamic? My guess, dynamic by definition, but might still inhibit performance right after. Loved the mention of connective tissue change, which is still not scientifically proven, but a lot of experts tend to go to the side of thinking that change happens in nervous system and/or connective tissue (fascia and Thomas W Myers anyone?). What is more, if you can negate side effects of static stretching by dynamic warm up afterwards, why not do it in such order? Increasing ROM and after negating effects of power loss - you almost only get benefits (in situation of ROM problems). For the last, this lecture was mainly for power lifting/ weight lifting (from references), but love to hear the thoughts about stretching and dancing, combat sports (as Andy trains MMA fighters this relation would be awesome). As there is more stuff which are also important - ROM, precision, speed, power.
why do you cap yourself at a p55min, 5min or 25min versions? why not make it a "short", "in depth" and "masterclass" levels with however long the video takes as a non issue? Love the content and feel i'm getting a masterclass at any level of content duration!
Hi Andy, What's your opinion on techniques such as deep tissue massage, dry needling, cupping etc to improve ROM? Even in comparison to static stretching? Better yet, a video on this would be awesome!! Love your work Andy, thanks for all the effort you put in.
Great videos Andy, unfortunately on this one I don't know the difference between dynamic and static. Perhaps an example would be very helpful for folks like me.
The last point of post-training and off days to improve ROM via static is great. Does anyone know why Andy does not consider flexibility as one of his famous 9 adaptations?
Hi, Iove your vids, great content! I’ve already heard that static stretching could increase chances of wounds if you stretch right before training. What is your opinion on this? thank you for your work :) helped me alot
Never understood what happened after GTO sends signal for muscle/tendon to relax..... does muscle loose any ability to contract so it fatigues? And that’s why we drop the heavy weight that’s no more bearable?
Is there any way to go to a lab and experiment and add type 2b fibers(2b myosin protein) to my body. Like that would be the coolest experiment ever. Imagine the results. Crazy speed and explosiveness🤩🤩🤩
This guy is too good for RUclips. Terrible production values - but who cares! Content is a cross between more difficult information, and easy information - and that is a hard line to toe. Plus - he’s just so likable! Graphically, it looks more like a college PowerPoint lecture, and that’s probably one aspect that is keeping followers low, but it’s super (really super) information that most intermediate and advanced people should hear, regardless of the graphic design level. I mean, it really makes me mad that more people aren’t following him.
![OhGeesy x Lefty Gunplay - What It Iz [Official Music Video]](http://i.ytimg.com/vi/L0yzW9t2ixk/mqdefault.jpg)
Most underrated RUclips channel ever !
Thank you for your wonderful teaching! I learned of your work through Andrew Huberman, and I am so grateful for the wonderful educational materials you both are so generously providing to the public. Best to you!!
Same!
Explaining the physiological basics and then connecting it with practical examples is a gem.
Holy moly this is good stuff! Thank you so much Dr Andy!
Your channel is an actual goldmine. Thank you for every one of your videos. It's such a valuable resource for lost souls trying to work on fitness and swimming in a sea of BS and clickbait content.
Thanks a lot for doing this! You really want people understand and also make them understand. You are one of those rare teachers who should actually be teaching :) I will definitely recommend your videos...
Also, I really liked the part about the pause or bounce in the bottom of the squat. Thank you for implementing this information into a "real-life" scenario. Really appreciated!
Andy, you're not only a genius because of all the knowledge you have, but mostly for the protocols you share. That squat test blew my mind!
Yes, again another stellar video. I’ve been studying fascial stretch therapy for five years now you have done the best job educating me !
Just watched every second of this, absolutely phenomenal stuff, Dr. Galpin!
@AndyGalpin please do a video on cooling down? 🙏 It's overlooked and never touched on but everyone does it and it's quite integral (at least in people's minds). Questions to be answered are similar to Warming up and stretching but obviously considering the post-work out/performance scenario the body is in. Why do it? What state is the body in? How do we do it? Or when?
Thank you Dr. GALPIN! Very helpfull video!
It will be appreciated if it would be any professional information about off days from workout! Stuff about fatigue or resting, because overtraining is a wall that many of us are facing this days because of lame information that you get.
Thank you for the education that you give 😊
Glad to be subscribed to such and amazing channel. Thank you so much Dr. Andy Galpin for such an amazing content and teaching.
Great summary, finally someone is putting context into the answer. Too many people just refer to mobility in a black or white fashion
Sick content thanks bud! I’ve fallen into the trap of “no static stretching before training” as a blanket rule... good to put everything into context
I always learn so much from these videos, I wish I could take your school classes.
Great content on how muscles work together with the nervous system.
Active participation is the best. Thank you for all of these!
The context examples are soo crucial. THANK YOU
I really appreciate your generosity. Thank you for all these helpful videos.
Your information that you provide is gold! Thank you!
38:50 summary
Leg-end turned a 55min vid into a 5.5 second need to know
NOTIFICATIONSQUAAAAAAA 🔥
Thank you doctor G 😎💪
I get my stretchig in with my occasional yoga 🤷♂️ That stretches the hell out of my muscles 😂
Also I tend to hold my lifts isometrically in the end ROM 🙃💪
Thank you for this detailed and wonderful explanation!
I like your energy and the fun side. As a teacher I too try to be funny 🤣 glad I can learn from you. Thank you for being yourself and all the efforts you put it 🙏🥰💕
Great stuff Dr. Andy 👍👌👏
Great explanations for all the complex physiological processes, thanks for that Doc! I would have loved to get a greater insight on the adaptation on the level of connective tissue. Do you have any advice on literature or authors to have look into regarding connective tissue?
Got here after hearing about you from Andrew Huberman's podcast!Great stuff,as well as in your webpage,thanks dr Galpin!
Fantastic very very grateful for this ✊🏻✊🏻
Major point that has not been discussed : static stretching a muscle that was highly damaged AFTER a strength session increases injury risk significantly! I don't have data for this, but it's self evident that if you do heavy bench press and chest flies and stretch that same zone afterwards, it is definitely not recommended ! Likely because you damage the muscle fibers that will then be more susceptible to strains if you pull hard on them...
Thanks for all the quality content you put out in any case :)
PNF does work..well.. but not better than other approaches. I haven’t found any studies proved that PNF is superior to static or dynamic stretching. Otherwise it would have earned leading position in fitness industry. There is the way to look and understand the mobility phenomenon under different angle to get what you want faster and truly pronounced. By the way I love the work you do.
Everything works if the person think it works. Power of placebo. The studies are out that there’s no superior method between 3 stretching methods. Thats not to say it doesn’t work. Some sports requires full range of motion and better flexibility which equates to performance whilst some sports doesn’t need much flexibility.
Yes, please, a video on Breathing
doctor galpin, my wife and i love your channel. your breakdowns, including both simpler and also more complex explanations, are so great. in the field of exercise science we follow you, bret contreras, brad schoenfeld, rhonda patrick, and several others. i don't mean to be weird, but your powerpoint slides are sooo awesome!... they are very visually intuitive. thank you so much for what you do! also, if you ever read this, can we buy that rainbow "power" tee shirt through your channel? it's really awesome. again, thank you so much for all of your wonderful content :)
Great job as always Andy, thanks for today class! :)
Excellent content! This is my favourite RUclips channel! Is it possible to overdo dynamic stretching before a workout so you start losing the benefits?
Hi Doc, I came to this as this thought crossed my mind :)
When you mention that your money is on connective tissue, is it based on the assumption that muscles are well-rested and restored to their normal structure in terms of length, diameter, and surface area?
However, based on my personal experience, it is rare to see athletes or non-athletes who have a well-balanced musculoskeletal architecture. This applies to gym trainees and sportsmen who may inadvertently shorten their muscle length with resistance training.
Therefore, I believe that stretching should be looked at from muscles perspective as well since stretching helps restore shape, size, and placement. While connective tissue is important, thinking about the muscles is critical since it affects both the ROM at the muscle and thereby at the joint besides connective tissue screwing it more.
For instance, I often this - individuals who train at the gym may keep their elbow flexed slightly throughout the day because they train their biceps heavily but fail to train their triceps equally. This could lead to injury or niggles in the shoulder or elbow. Similarly, in sports, repetitive actions can lead to imbalanced structures, particularly in arm-swinging sports. This can permanently compromise ROM, which is critical for powerful movements.
However, since athletes need to use their full ROM to generate maximum power, compensation at various muscles and joints come into play. For example, baseball pitchers who fail to time or rotate their hip in line & in time with their throwing arm may use their shoulders/upper back more, leading to more stress on their elbow. Our elbows are trained to bear the load of movement if it comes through the natural circuitry pathway. In my opinion, elbows are more meant to handle velocity than force per se - doesn't make sense I think but you know what I mean. Could this be the reason of rise in Tommy John surgery or persistent pain in baseball pitchers?
The point I am trying to make is stretching is equally important for our muscle bellies as it is for connective tissue.
Looking forward to learning more from you. cheers
Excellent content, as always!
Could you make a video explaining the best way to get flexibility, how important is the mobility, end range strength and what is the contribution of stretching in muscle soreness after a workout?
What about injury rates associated with each? And what about “overstretching” ligaments? Is that a myth? One example that comes to mind is oversplits and stretching the ligaments in the hip area and that leading to pelvic instability. Is that true?
You are a great teacher
Great content, but I would love if we had lists of exercises as practical informations to complement the theoritical informations on this video.
This is very useful, thank you. I wil share this video, no doubt.
I have 2 questions about a little bit of static stretch (like 3 to 5 sec per muscle at really light load) :
1) Doesn't it decrease the chance of muscle tear during workout?
I feel like the times I've injured myself (too many at 36 y/o) were those when I neglected stretch, although I have great flexibility.
2) Does it compromise performance?
In the video Dr. Galpin gives extreme examples, by talking about 30min stretches, but I wonder if there could be a good trade of avoiding injury at the cost of, let's say, 2% strength output.
Hey Dr. Galpin, just wanted to say i would be interested in a video, like you mentioned at the end of this video, that is about the pausing during lifts and the long term difference between non counter movement training.
Thanks again for the knowledge
Thanks Doc 👊😎
Thank you for your work.
Thank you Dr. Galpin,
I’m just curious whether eccentric contraction could be a way to optimize tendon length and capitalize on power output? Also, I know eccentric contraction is pretty fascinating and wondering if you would be willing to do a video on that?
I am working on static stretching pre dynamic warm up, post cool down & on off days. Improving ROM is important.
Interesting that static stretching can reduce performance.
Great video! How can I apply these principles if I have a tendinopathy? Do static or PNF stretching affect tendon long term or if its damaged?
This video was insanely informative. My science nerd hot in my way and did get confused. Just insert "elastic potential energy" for "kinetic energy" in a couple spots and I was good. And that is my .01% contribution. But knowing cool science words won't make your squat better.
Great content!
I know for some this is a long lecture on stretching, but it actually is super short. As it was simplified to two ways of dynamic and static, but where do other types of stretching would fit: PNF (was mentioned), loaded mobility, isometric stretching and so on?
By the way, difference between dynamic and static is not very clear. For example, if I do the pancake with max range of motion and just get up into the splits and down to pancake - is this static or dynamic? My guess, dynamic by definition, but might still inhibit performance right after.
Loved the mention of connective tissue change, which is still not scientifically proven, but a lot of experts tend to go to the side of thinking that change happens in nervous system and/or connective tissue (fascia and Thomas W Myers anyone?).
What is more, if you can negate side effects of static stretching by dynamic warm up afterwards, why not do it in such order? Increasing ROM and after negating effects of power loss - you almost only get benefits (in situation of ROM problems).
For the last, this lecture was mainly for power lifting/ weight lifting (from references), but love to hear the thoughts about stretching and dancing, combat sports (as Andy trains MMA fighters this relation would be awesome). As there is more stuff which are also important - ROM, precision, speed, power.
why do you cap yourself at a p55min, 5min or 25min versions? why not make it a "short", "in depth" and "masterclass" levels with however long the video takes as a non issue?
Love the content and feel i'm getting a masterclass at any level of content duration!
Hi Andy,
What's your opinion on techniques such as deep tissue massage, dry needling, cupping etc to improve ROM?
Even in comparison to static stretching?
Better yet, a video on this would be awesome!!
Love your work Andy, thanks for all the effort you put in.
Great videos Andy, unfortunately on this one I don't know the difference between dynamic and static. Perhaps an example would be very helpful for folks like me.
Thank you Andy
Thank you 🙏
Damn this is so good!
The last point of post-training and off days to improve ROM via static is great. Does anyone know why Andy does not consider flexibility as one of his famous 9 adaptations?
Amazing!
Love these videos. Can't wait to show My Girlfriend. Thanks as always!
Thx!
What can I do instead of squats if I had a tore meniscus last September 2020
Hey andy! at 16.44 in the video there seems to be an accidental picture added of someones hamstring injuries.
Hi, Iove your vids, great content!
I’ve already heard that static stretching could increase chances of wounds if you stretch right before training. What is your opinion on this?
thank you for your work :) helped me alot
Never understood what happened after GTO sends signal for muscle/tendon to relax..... does muscle loose any ability to contract so it fatigues? And that’s why we drop the heavy weight that’s no more bearable?
Yoga= stretching?
Which is best?
Is there any way to go to a lab and experiment and add type 2b fibers(2b myosin protein) to my body. Like that would be the coolest experiment ever. Imagine the results. Crazy speed and explosiveness🤩🤩🤩
This guy is too good for RUclips. Terrible production values - but who cares! Content is a cross between more difficult information, and easy information - and that is a hard line to toe. Plus - he’s just so likable! Graphically, it looks more like a college PowerPoint lecture, and that’s probably one aspect that is keeping followers low, but it’s super (really super) information that most intermediate and advanced people should hear, regardless of the graphic design level. I mean, it really makes me mad that more people aren’t following him.
Pro tip: watch this in 2x speed and you'll be able to learn more. Do only if you can focus on the information
🔥
Is that binging with babish @30:00 😂
Sweet shirt
Couldn't click fast enough
🙌🙏👊
Sick shirt.
gay power shirt