The thing is that I need advise on how, exactly, to stretch and warm up/ down. I'm only asking because for the past couple of weeks I've been stretching each muscle group for about 15 seconds and then start the workout by gradually upgrading the weight to my maximum.
Also, after a workout I stretch and gradually decrease the amount of weight I do until its just the bar.
Now then, the problem is that after the work out my muscles are fine, however, the day after they're tight and it hurts to move them.
Is there something I'm missing with the stretch/ warm up/ down or am I just not doing it correctly, or both?
Thanks in advance.