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    Warm-up should consist of dynamic stretching (e.g., bouncing stiff-leg deadlifts) relating to the muscle groups to be exercised (e.g., hamstrings).  The primary purpose of the warm-up is to lubricate the joint articulations to facilitate increased range of motion, increased connective tissue extensibility to reduce muscle tendon tearing, and increased muscle temperature to increase the flow of nutrients and oxygen to the muscles.           
    Cool-down should consist of static stretches (e.g., standing hamstring stretch).The primary purpose of the cool-down is to decrease the temperature of the body, increase lactic acid removal from the muscles, and decrease muscle soreness and stiffness later. You have four choices when it comes to static stretching (i.e., lengthening and holding the stretch of a muscle):

  1. Stretch between each set of a particular exercise; and/or
  2. Stretch after performing all sets of a particular exercise; and/or 
  3. Stretch after performing all exercises of a particular muscle group; and/or
  4. Stretch after performing the entire workout.
    For example, one could perform one set of the incline dumbbell press, stretch, perform another set, stretch again, and so on (option 1); and/or one could perform three sets of the incline dumbbell press, stretch and then move on to another exercise (option 2); and/or one could perform the incline dumbbell press, the incline dumbbell flye, and cable crossovers before stretching (option 3); and/or one could perform exercises for the chest, shoulders and triceps before stretching each of these muscles (option 4).  Whichever option you choose is dependent on your preference--either/all method(s) is/are good.  It may be more beneficial to stretch sooner for each muscle group exercised (e.g., immediately after a chest exercise) rather than later after the workout for all muscle groups exercised (e.g., after chest, back and bicep exercises).  Regardless, the important concept here is to perform static stretching after exercising when the muscles are warm rather than before exercising when the muscles are cold.


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