Static stretches are definitely no good for cold muscles. The current phobia about static stretching weakening you before a workout may very well be overblown. This is another tidbit the t-nation gang picked up in some exercise physiology text and ran fast and long with. I really wish those guys would finish the chapters they are reading before dashing off to write an e-article.
Yes, research does show that static stretching leaves a muscle weak,
temporarily. The duration of "temporarily" is currently a hot topic with the lab geeks. It's probably safe to say, if you static stretch between your warmup and your workout, your strength will probably be back to normal before you're through your warmup sets.
If you're still scared of stretching, consider dynamic stretching. Look at this excellent warmup:
http://ronjones.org/Coach&Train/ExercisePhotos/BodyWeight/WarmUps/MovementPrep/You can go through a sequence of this type of exercises, limiting the range of motion when you begin, letting it get longer as you warm up. You get your stretching in with your warmup, a two-fer.
This type of active exercise builds dynamic flexibility, which will usually carry over to lifting weights or athletic performance better than static stretching. However it's been my experience that if you're really tight, simple static stretching will loosen you up in a hurry. It's like a more concentrated dose of the same medicine.
If loosening up before workouts helps you maintain better form, you'll be MUCH better off when lifting heavy weights. For example, if you're hamstrings are tight when you go to squat, it can make your back round over. This will lead to missed lifts, make a habit of bad form, and worst case will leave you injured.
Flexibility is like any other part of fitness, do what you have to to attain the level you need. If you have adequate flexibility just doing full range of motion weight training, you don't need to stretch. And if that's you, congratulations, you are a one in a thousand person. Lots of elite weightlifters don't stretch and they are super flexible. But you can bet they stretched a lot as beginners. You can also bet that they would again if they found some tightness developing.
A certain level of flexibility is prerequisite for lifting weights, running, or even just keeping decent posture. Many things we do, such as sitting, bench pressing, and aging, impair flexibility. There are different theories on how to get flexibile, but it's the results that count. Don't declare victory because you're satisfied with the theory you have chosen. Assess your flexibility, be honest, and if what you're doing isn't working, you better find another theory.
The most important test a lifter has to pass
is the test of time.
-Jon Cole
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