To Stretch or not before you workout?

There maybe a lot of different saying for this. Like for a very flexible gymnast for example, stretching will be their basic warm up, however for us who don’t stretch frequently is stretching really good before your workout?

1,2,3,4 …… Strechhhhhh

1. Static stretching causes mirco tear to your muscle if your muscle is really tight. Your muscle is weaken even before the training this could increase your chances of injury!

2. After doing your static stretches it doesn’t mean you are warmed up for your workout! Instead after a static stretch you actually pull blood out of your muscle.

3. Often people who experience a tight lower back for example, they will do a static stretch on the back. But often the case for a tight back is actually due to your leg muscle pulling and you get it in the back. Stretching in that area may help to release the tension of that muscle for that moment making you feel better but the main issue is not solve and it gives you the false impression that you are ready for a workout. So if you feels alright and head on for your workout, BAM!

So i dont recommend a stretch before workout but i will suggest doing a myofascial release by using foam rolling technique. (which iron fitness singapore do before all their workout)

Trigger Point workshop
Trigger Point workshop

So is static warm up totally useless? No, Static stretching is great after you finish your workout! When your muscle is tight and you want to lengthen and relax the muscle fiber back to it original state! So next time when you want to warm up for a workout, why not try foam rolling.

How to release trigger point at your calves by Iron Fitness Singapore

How to do a Trigger point release?

1. Place ball on yoga block, one leg on ball, and the other leg on top of the leg you’re treating. Roll up and down leg to find trigger points.


2. When you find a trigger point, point your toe forward and hold for a few seconds.

3. Then point your toe back towards you and hold. Alternate between pointing forward and back a few times.

4. Don’t forget to really work the inside of the soleus.

To find out about trigger point massage here.

Release muscle tightness with foam rolling – Rumble Roller

Foam rolling self myofascial release, helps with releasing the tension of your tight muscle by having pressure on a specific area and rolling over to loosen up the muscle. Foam rolling is like having a deep tissue massage, the difference is you can do it on your own.

There are so many benefits of rolling, i got to know about rolling quite a while back when i was training with Samuel at his Hulk Lair! However i didn’t really took rolling that seriously at that time as i found it troublesome and normally for my training i don’t really do any stretching before or after my training. So after many years my muscle got tighter and tighter and i was experiencing lower back pain and my neck and shoulder is always very stiff.

Until one day i went over to Iron Fitness Singapore, where coach kelvin saw my problem during squating. He told me my lower back is too tight and ask me to lie down as he performed a trigger point release on me. He advice me to roll more often and showed me how i should be doing it using the foam roller and a ball. There is a course that you can learn more about rolling for more information do email me @


foam rolling course
foam roller course

There are a few kind of roller out there and today i am going to touch on the Rumble Roller! After rolling on a few different kind of roller, Pipe .. yes in iron fitness singapore we use white solid pipe, the normal foam roller. I personally feel that rumble roller goes deeper into the muscle giving me a more intense pressure on the specific point which is better in releasing muscle tension. It feels like someone’s elbow is rubbing across your muscle.

I would highly recommend this self remedy because it is easy to learn and you can do it any where. During the days where you are not going to the gym you can consider having a 1 hour rolling session at home! This not only aids in recovery it will also help with your flexibility. This will surely help in increasing your lift.

For more information on the next rolling course or if you wish to purchase a rumble roller ($78) do drop me a email at

Singapore fitness blogger heechai Training at Iron Fitness Singapore

Singapore fitness blogger heechai is going to start my training at Iron Fitness Singapore for the next 2 month!

iron fitness singapore, heechai
iron fitness singapore

Iron Fitness Singapore is the first and only full-fledged strength and conditioning gym in Singapore to use the conjugate training method.

Their program is proven to increase athletes’ strength in as little as 3 months and achieved their fitness goals.

If you are interested in improving your strength do visit their website or head down for a trial! They are located near Lavender mrt, less than a 10min walk you will be able to reach them. (783, North Bridge Road, (S)198751)

I had my first ever one rep max test (1rm), this test is used to gauge the strength of the individual so it can be used during the training. Some will require you to work on 50% of your 1rm some 110%.  Normally we carry out 1rm test every 3 to 4 months to gauge your progress!

My 1 rep maximum test for squat followed by bench and deadlift.
30% to 50% for 8 reps
60% for 5 reps
70% for 3 reps
80% for 1 rep
90% for 1 rep
Max for 1 rep
+- 2.5kg 1 rep

When attempting one rep, keep calm. Take a deep breathe hold it. And execute. Maintain a slow and steady pace (so the bar wont bounce) when going down and then explode up. Holding the breathe so you will keep your lungs full and your body tight, unlike bodybuilding which practices breathing out this is something really different.

At the end my one rep max for

Squats : 110 Kg

heechai squat
heechai squating

Bench press : 110 Kg

deadlift : 135 Kg

heechai deadlift
heechai deadlift

A few things that i would like to get out in this 2 months will be

1. to increase my squats to 150 Kg

2. bench press to 130 Kg

3. Deadlift 175 Kg

4. To improve my lower back strength, i haven’t been able to squat will is partly due to my lower back injury as well. I will be doing a lot of foam roller in the gym and under coach kelvin specific rehab training i will build strength and improve my flexibility.

5. and of course with my new strength i will training to get my IPPT Gold again! Aiming to hit 2.4km under 9:30min!

I will be constantly posting up my training at my instagram page! Do follow me on my quest to become fitter!