Stretching: When and How?

When and how should I stretch properly for exercise?

Stretching helps a lot before engaging in any physical activity because it loosens muscles and helps avoid muscle cramps. I always spend 10 minutes stretching before I exercise because if I don't my joints hurt so bad. Stretching releases a lubricating substance from the cartilage within the joints and this helps keep the bones from scraping each other. I'm gonna share to you some points that I have got during my research. Check it out, guys! Peaceout!

Athletic Sports:
Before: 15 minutes warm-up
After: Stretch legs, chest. neck. and any other trained body parts after your cooldown. if you stretch directly after using the muscles, you'll slow down recovery.
How: Dynamic or static. Dynamic should be seesawing movements. Make sure you hold each stretch for 10 seconds.

Running:
Before: Not necessary to stretch prior to the activity.
After: Run/trot for five minutes while shaking out your muscles. After showering, stretch your legs, chest, and neck. your body reacts best to stretching 1-2 hours after running.
How: Dynamic or static but be gentle. :)

Swimming:
Before: Move your joints in large, wide movements without overexertion. Arm circles get the joint fluid moving in your shoulders, but stretching the chest decreases performance.
After: Breaststrokers, freestylers and butterflyers should counterstretch, backstrokers shouldn't. Stretch your forward shouder muscles, because otherwise the curve of the thoracic spine increases and can lead to poor posture.
How: Dymanic or static but keep it short.  

Remember above all else: stretching should never hurt. It should feel good, and be held for 20-30 seconds while breathing deeply. I prefer to keep long pants and long sleeves on to maintain my muscle's warmth just to be sure not to pull anything. You might sweat a little more, but you have to take a shower anyway, so enjoy the extra sweat!

1 week of "Serious Mass" how serious it is?

If you want some serious gains do not take it right before or after working out. Only take this product right after you wake up and before you go to sleep. The proteins get distributed evenly all over your body at night.
Based on my experience, this product makes you go to the restroom a lot though but works wonders for hard gainers. I've been taking this for about 1 week in a half almost 2. So far I've gained few pounds, yeah the taste isn’t the best but you can take it, the scoops are big and then you should mix it with like 26 oz of milk sometimes it’s a bit hard to get down but other than that its great. 50 grams of protein per serving! Start of with a half of serving and move up to regular serving within a week for smooth transition! Enjoy and get ripped! 

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