Stretching Between Sets Could Help You Build More Muscle
Mixing stretching and lifting may sound counter-intuitive, but research suggests time between sets could be better spent limbering up than doom-scrolling.
Along with recent research indicating the effectiveness of stretch-mediated hypertrophy, could intra-set stretching be your new hypertrophy hack? MH breaks down the research.
The Review
The narrative review, published in Frontiers in Sports and Active Living, explores the method of inter-set stretching (doing static stretches during rest periods between lifting sets) as a potential strategy to increase muscle hypertrophy without extending training session duration. The researchers included a wide range of existing research to support their discussion, including animal studies, in vitro studies, and human trials.
The Results
The results of the review included:
Animal studies consistently demonstrated that stretching muscles under tension causes hypertrophy.
Human studies showed mixed results, with loaded prolonged stretches showing some potential for increasing muscle growth, though protocols required quite long durations.
In one study, greater calf muscle thickness was found when stretching was added between sets of calf raises.
Another study showed superior increases in muscle thickness across upper and lower limbs when integrating 30-second inter-set stretches.
Similarly, another study showed inter-set stretching improved soleus calf muscle thickness (type I fibres) but showed no additional benefit for the gastrocnemius calf muscle (mixed fibres).
The Conclusion
The researchers concluded that inter-set stretching is 'A potential time-efficient strategy for enhancing skeletal muscle adaptations. In summary, emerging evidence suggests that inter-set stretch may enhance muscular adaptations compared to traditional resistance training programs without increasing the time spent exercising. Its effectiveness appears to be predicated on performing the stretch immediately after the final repetition of a set, which conceivably takes advantage of the residual effects of previous eccentric actions.'
What Does This Mean for Us?
While a slightly different protocol, a new study published earlier in year in the European Journal of Applied Physiology, compared a stretching protocol to resistance training and found that those in the stretching group built the same muscle thickness as those who underwent the lifting routine. Similarly, more and more evidence is emerging supporting the efficacy of focusing on the lengthened portion of lifts, whether using full range of motion or long-length partials to enhance hypertrophy. Meaning, paying attention to this method could pay dividends if we have goals of maximising muscle.
As an important caveat, when it comes to strength training previous evidence mentions that static stretching prior to lifting could negatively impair strength enhancements, however this review notes that inter-set stretching does not impair strength gains.
From this review, we could implement the following tips to maximise our hypertrophy training:
Stretch the working muscle immediately after the final eccentric phase of a set. Hold stretches for at least 20-30 seconds. Perform stretches to a perceived discomfort level of 8 out of 10. Greater benefits may occur in slow-twitch (type I) dominant muscles, such as the soleus muscle.
This could look like performing a calf stretch after the final eccentric phase of your set of calf raises for 20-30 seconds.
You Might Also Like
