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Originally Posted by highthief
There's really no point stretching prior to working out. It does not prevent injuries and some studies suggest it lessens the explosive power of lifting. Warm up, with lighter weights, to get the blood flowing and the muscles warm but save your stretching to the end. That will cut the time down.
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Interesting. I only started stretching beforehand because I thought I should to prevent injuries. I can't say it's actually say it's made things better. Except for the back extensions, which stretch my lower back and, to a degree, my legs. I've had back problems in the past and always like to make sure my vetebra all have room to breathe before starting a workout :-).
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I am not sure what level you are at - the volume of work is seems small (just one set of each exercise but many different exercises for each bodypart) and so I would reduce the number of exercises and increase the number of sets per exercise. I personally don't believe long negatives are required if you are otherwise maximizing the weight you lift and go to failure. Studies are contradictory on the subject, but that's my feeling.
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I work out with fairly heavy weight (bench ~240, standing dumbbell shoulder press ~135, etc.) and am interested in intensity. But I'm older, so a lot of my strategy -- slow negs, working each muscle group with a _lot_ of different exercises, and partial reps on some exercise -- are meant to mimimize sudden strain and harmful repetitive stress on joints, ligaments, tendon, etc. Explosive movement from full contraction would definitely be bad for me.
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I see no hamstring exercises here. Do you run or do something else that directly stimulates them?
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Bicycling.
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Consider supersetting to get through your workout faster and ramp up your metabolism (unless you are already doing a continuous circuit, in which case it's a similar result).
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Since I do single sets of a lot of exercises, the chance for doing that is limited. But I can see a couple of situations where I could, or where I could at least use the same two stations for several different exercises. I do spend a lot of time traipsing around the gym between stations, loading and unloading free weights.