Static stretching prior to weight training will sedate your nervous system and make you weaker. Numerous studies reveal that muscle stretching will inhibit maximum strength and power. In fact, acute static stretching can decrease strength and power of the stretched muscles by as much as 5-30 percent for as long as 90 minutes. By then, your workout is over! Dynamic stretching, on the other hand, is useful to simulate the velocity of your training and will help rev up the nervous system in preparation for activity. The only time you should even consider static stretching before weight training is if you have some extremely tight muscles that, essentially, need to be turned off. The law of facilitation is often recited when referring to these tonic muscles as they tend to rob the neural message during movement. For instance, if you experience rounded shoulders (i.e. a kyphotic posture) and you plan to work your back, it may be a good idea to stretch out your chest to liberate greater range of motion when rowing or pulling. Since static stretching will disrupt the optimum contraction length and temporarily weaken the fibers, it would be wise to use this form of stretching on antagonistic muscles (such as the chest) prior to working the agonist (which is the back in this case.)Dynamic stretching is best before the workout.Static is best after the workout or to stretch a sore muscle to regain mobility.
Dynamic Stretching Routine