Static stretching can weaken your workout

Well when you stretch it to the point where it is past being clumped together, the normal explosiveness that your muscles contain is lost because your fibers are unlinked and don't perform the same. I think there is a point where most people that are active can tell where their muscles get to that point, in which you would then be over-doing it.

I see your points though that you are posting. I've got some reading up to do.

static stretching does lead to a loss on strength with the workout following, I've found from my personal experience. although stretching is still good if it is done for shorter amounts of time since it helps maintain and increase flexibility. and also, the only stretching i ever do is based around my shoulder joints since i've busted them up so many times from not doing so. with legs,chest, biceps, lower back and tri's i've found that two warmup sets of high reps ( 15-20) with relatively light weights is way better than any stretching.

I would only say that static stretching is only bad when the morons take it to the extreme and hold it for over a minute. A few seconds of static stretching has always been the best personally to relief any muscle cramps, and to prevent them in the first place.

When we arrive at the gym we typically take in a shot of water and hop straight on the eliptical. Depending how we feel we will do 1/2 - 1 mile of jogging around speed 8-10. After that regardless of the body part we are working we always start with a weight that we can feel our muscles kick in. Personally with bench I start with 25's on each side because lifting that makes me feel my muscles more then lifting say 35's or 45's. We do probably 15 reps and then do minor stretching and then go at our routine.

how long have you been getting into shape? for the first 2 odd months i went to the gym i found that doing higher range reps (12-15) helped a hell of a lot, and you dont have to lift so much that it makes you hit failure at the end of every set.

A technique I've found useful in benching if you can't move up a weight is to have a spotter aid you in a weight which is a lot higher than what you can lift. The spotter holds the bar with weight up, and you slowly bring the bar down straining your muscles to the max. The spotter guards you from injuring yourself, and when you reach your chest, the spotter lifts up the bar with two arms placed in an equilibrium up to the starting point. I usually do this three times before my muscles are in fatigue.

The spotter should really not doing more than the two finger assist. If the spotter has to use his whole hand at any point you shouldn't be doing it. IMHO.

A technique I've found useful in benching if you can't move up a weight is to have a spotter aid you in a weight which is a lot higher than what you can lift. The spotter holds the bar with weight up, and you slowly bring the bar down straining your muscles to the max. The spotter guards you from injuring yourself, and when you reach your chest, the spotter lifts up the bar with two arms placed in an equilibrium up to the starting point. I usually do this three times before my muscles are in fatigue.

that's a negative rep.. it can be used with more weight than what you can normally handle but i dont see much of a point in that.. negativ reps are usually used for the last few reps you cant push out by yourself, your spotter helps you push the bar up, then you'd lower the bar as slowly as you can straining your muscles a hell of a lot.