Im starting to get back into the whole training, but this time I'm trying to follow everything down to the last detail. So im wondering what stretches to do pre (static or isolation).

I have tried searching google and can't really get any trustworthy sources. Some sites say its more likely to sustain an injury if you stretch prior (lol).

Now about post workout.. Do we stretch at all, and same question in regards to static or iso. How long after the workout would you wait before stretching if any time.

Thanks very much.

All I know is to hold all stretches for 12 seconds

Here's what I do. I've managed to remain remarkably injury free despite doing some really heavy volume since adopting this:

1. Short, light cardio warmup (<5 mins)
2. 5-10 minutes of dynamic stretching and specific trigger point work based on the day's workout. Pretty much always targets the hip/glutes and the shoulders.
3. Lift.
4. 5-10 minutes of general foam rolling, very lower body heavy.

On off days I'll do some additional trigger point work with a lacrosse ball, and also static stretch my chest, hip flexors, and glutes. General protocol for the static stretching is to hold the stretch for 15-20 seconds until I feel it start to loosen, then stretch a bit further for 10 seconds.

DF, why foam roll after lifting? Rolling pre just feels so good and gets you ready to lift better imo, I'd like to hear why you prefer post.

I echo DF's thoughts, although I go a bit longer with the dynamic/trigger point work (15ish mins). I'm also older, so there's that.

I used to foam roll everything before. When I did the Smolov squat cycle I found that 1. trigger points stand out easier and seemed to go away faster when I worked on them in a fatigued state, and 2. foam rolling is good for marginalizing the immediate onset muscle soreness you get from doing that level of volume.

I would probably do 15 minutes of trigger point work on lifting days if I didn't do it on most of my rest days.

Alright, cool. So basically before if you're not doing insane volume/don't have a lot of trigger points?

Static stretch after the workout, or if you're tired you can eat some food and nap and stretch before bedtime.