Stretching Between Sets Increases Hypertrophy

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Maximizing Hypertrophy: Possible Contribution of Stretching ... : Strength & Conditioning Journal

SUCH INCREASE THE EFFECT OF VARIOUS NEUROMECHANICAL AND METABOLIC STIMULI THAT ARE THOUGHT IMPORTANT TO HYPERTROPHIC ADAPTATION. THIS REVIEW WILL EXPLORE THIS CONTENTION BY BRIEFLY DISCUSSING THEMES AROUND STRETCH AND RESTRICTED BLOOD FLOW, HORMONE RELEASE, SIGNALING PATHWAYS, STRETCH ACTIVATION...

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From the literature reviewed, both passive and active stretching will influence the time under tension and the associated neuromuscular, metabolic, and/or hormonal responses. Active stretching by the nature of the added contractile activity should provide greater time under tension and hence adaptational effect. With regard to hypertrophy, it is unlikely that hypertrophic adaptation is caused by one single mechanism, and more likely, it depends on the integration of multiple local and systemic factors, which are influenced by the mechanical stimuli presented to the muscle and the resultant hormonal and metabolic responses. The tension developed within a session (i.e., the magnitude and time under tension) appears to be the critical mechanical stimuli in this process. Our understanding of how to develop tension throughout the work period during resisted strength training has been well researched, that is, using slow contraction velocities (slow tempos), maximizing both the eccentric and the concentric contraction duration. However, it has been argued that there seems compelling reasons to stretch (active and/or passive) during the interset rest periods while hypertrophic strength training, as it is likely to increase the total time under tension of the muscle, which may have a number of mechanical, neural, metabolic, and hormonal advantages compared with not stretching.

 

[Gargantuan]

Might give this a try tbh. I've kind of plateaued for the last year or so so this might help.

 

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Might give this a try tbh. I've kind of plateaued for the last year or so so this might help.

Another thing to bare in mind is if you do improve your flexibility along side doing this it will increase your range of motion which allows for more time under tension and work the muscles through more range which means they will grow more.

That and if you do any sort of sport it will allow for more loading before you do anything explosive.

 

[Deleted member 18313]

If you stretch and put tension on the microlesions of the muscle fibers doesn't that mean you need more rest afterwards? Is the metabolic stress equal between stretching and active excersise? If i assume the latter is better then i would just get more quality tension and train more frequently rather than stretch and need more rest time

 

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If you stretch and put tension on the microlesions of the muscle fibers doesn't that mean you need more rest afterwards? Is the metabolic stress equal between stretching and active excersise? If i assume the latter is better then i would just get more quality tension and train more frequently rather than stretch and need more rest time

It also has to do with the hormonal response of the body in regards to stretching. It causes the body to release growth horemone and IGF 1. Helps the brain better signal to the muscle to grow.

In my personal experience stretching doesn't cause any sort of fatigue that requires rest from what I gather the tension is completely different as it purely focuses on stretching the muscle and making it longer vs anything resistance related.

 

[randomvanish]

for years, they told us stretching between sets can cause injuries and now 1 study shows otherwise. who to trust?

 

[Chadethnic101]

Yeah we've always been told stretch between sets is bad and doesn't allow the muscle to pump as well jfl

Most literature contradicts a lot

 

[SendMePicsToRate]

for years, they told us stretching between sets can cause injuries and now 1 study shows otherwise. who to trust?

Are you sure you aren't getting it mixed up with stretching before exercise? which doesn't really have a conclusive idea around. Some find that it reduces chances of muscle injury, others state that it increases chance of ligament injury, some say it reduces muscle output and others say it does not

Yeah we've always been told stretch between sets is bad and doesn't allow the muscle to pump as well jfl

Most literature contradicts a lot

Is this just gonna be a case of see what works best for yourself

 

[Sociobiology]

The old school bodybuilders used to stretch in between sets.