Want More Muscle? Stretch Mediated Hypertrophy vs. Weight for Muscle Growth

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Key Points of Stretch Mediated Hypertrophy Article

• A recent study compared calf stretch mediated hypertrophy for an hour to resistance exercise calf training (i.e., 15 sets per week). Muscle growth and strength were similar between the groups. (Warneke et al., 2023)

• Calf stretches for an hour result in similar muscle growth as 15 sets of calf raises to failure.

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Practical Applications for Stretch Mediated Hypertrophy

To optimize stretch mediated hypertrophy, it is essential to incorporate various types of stretching into your training program. Here are some practical tips for including stretching exercises:

To optimize stretch mediated hypertrophy, consider incorporating stretching into your training routine, focusing on exercises that emphasize long muscle lengths. For example, full squats and deadlifts provide a deep stretch for the glutes, hamstrings, and quads. Seated leg curls and lunges can also target the hamstrings at longer muscle lengths.

For the upper body, exercises like preacher curls and incline dumbbell curls can provide a deeper stretch in the biceps. Prioritize exercises that put the muscle in a longer length for a good reason: they can stimulate muscle growth.

To optimize hypertrophy, it is essential to incorporate various types of stretching into your training program. Here are some practical tips for including stretching exercises:

In your training routine, include loaded stretching exercises, such as lying leg curls and dumbbell flyes, to target specific muscles and increase mechanical tension.

Use a partial range of motion exercises, such as calf raises and leg extensions focusing on the initial stage of the lift or the stretch, to target specific muscle groups and promote hypertrophy.

Focus on exercises stretching the targeted muscle at the bottom position, such as biceps curls and pushdowns, to increase muscle activation and growth.

Perform regular stretching exercises for leg muscles, lats, and the long head of the triceps to maintain muscle health and prevent muscle imbalances.

Gradually increase stretching exercises’ duration, intensity, and frequency to continue promoting muscle growth and strength gains.

Conclusion

Stretching, especially at longer muscle lengths, can be valuable for promoting muscle growth when used strategically in your training routine. However, more research is needed to determine the optimal duration and intensity of stretching to maximize its potential benefits. In the meantime, consider incorporating stretching exercises that emphasize long muscle lengths into your routine, as they may lead to better muscle growth and improved overall athletic performance.

Stay updated on the latest research and practical applications by following top experts in the field on social media and tuning in to informative podcasts. Be open to experimenting with different stretching techniques and exercise selections to find what works best for you and your goals. With the right approach, stretching can be a powerful addition to your training toolbox.

References

Borsetti Businari, G., Brigatto, F., Camargo, J., Soares, E., Braz, T., Batista, D., Col, L., Dias, W., Rosolem, J., Prestes, J., Marchetti, P., Lopes, C., & Garcia, M. (2023). Chronic Effects of Inter-Set Static Stretching on Morphofunctional Outcomes in Recreationally Resistance-Trained Male and Female. Research quarterly for exercise and sport, 1, 1-14.

Evangelista, A. L., De Souza, E. O., Moreira, D. C. B., Alonso, A. C., Teixeira, C. V. S., Wadhi, T., Rauch, J., Bocalini, D. S., Pereira, P. E. A., & Greve, J. M. D. (2019). Interset Stretching vs. Traditional Strength Training: Effects on Muscle Strength and Size in Untrained Individuals. J Strength Cond Res, 33 Suppl 1, S159-s166. https://doi.org/10.1519/jsc.0000000000003036

Nakamura, M., Ikezu, H., Sato, S., Yahata, K., Kiyono, R., Yoshida, R., Takeuchi, K., & Nunes, J. P. (2021). Effects of Adding Inter-Set Static Stretching to Flywheel Resistance Training on Flexibility, Muscular Strength, and Regional Hypertrophy in Young Men. Int J Environ Res Public Health, 18(7). https://doi.org/10.3390/ijerph18073770

Nunes, J. P., Schoenfeld, B. J., Nakamura, M., Ribeiro, A. S., Cunha, P. M., & Cyrino, E. S. (2020). Does stretch training induce muscle hypertrophy in humans? A review of the literature. Clin Physiol Funct Imaging, 40(3), 148-156. https://doi.org/10.1111/cpf.12622

Panidi, I., Bogdanis, G. C., Terzis, G., Donti, A., Konrad, A., Gaspari, V., & Donti, O. (2021). Muscle Architectural and Functional Adaptations Following 12-Weeks of Stretching in Adolescent Female Athletes [Original Research]. Frontiers in Physiology, 12. https://doi.org/10.3389/fphys.2021.701338

References

Simpson, C. L., Kim, B. D. H., Bourcet, M. R., Jones, G. R., & Jakobi, J. M. (2017). Stretch training induces unequal adaptation in muscle fascicles and thickness in medial and lateral gastrocnemii. Scand J Med Sci Sports, 27(12), 1597-1604. https://doi.org/10.1111/sms.12822

Souza, A. C., Bentes, C. M., de Salles, B. F., Reis, V. M., Alves, J. V., Miranda, H., & Novaes Jda, S. (2013). Influence of inter-set stretching on strength, flexibility and hormonal adaptations. J Hum Kinet, 36, 127-135. https://doi.org/10.2478/hukin-2013-0013

Van Every, D. W., Coleman, M., Rosa, A., Zambrano, H., Plotkin, D., Torres, X., Mercado, M., De Souza, E. O., Alto, A., Oberlin, D. J., Vigotsky, A. D., & Schoenfeld, B. J. (2022). Loaded inter-set stretch may selectively enhance muscular adaptations of the plantar flexors. PLoS One, 17(9), e0273451. https://doi.org/10.1371/journal.pone.0273451

Wadhi, T., Barakat, C., Evangelista, A. L., Pearson, J. R., Anand, A. S., Morrison, T. E., O’Sullivan, J., Walters, J., & De Souza, E. O. (2022). Loaded Inter-set Stretching for Muscular Adaptations in Trained Males: Is the Hype Real? International journal of sports medicine, 43(02), 168-176.

Wadhi, T., Barakat, C., Evangelista, A. L., Pearson, J. R., Anand, A. S., Morrison, T. E. A., O’Sullivan, J., Walters, J., & Souza, E. O. (2022). Loaded Inter-set Stretching for Muscular Adaptations in Trained Males: Is the Hype Real? Int J Sports Med, 43(2), 168-176. https://doi.org/10.1055/a-1529-6281

Warneke, K., Brinkmann, A., Hillebrecht, M., & Schiemann, S. (2022). Influence of Long-Lasting Static Stretching on Maximal Strength, Muscle Thickness and Flexibility [Original Research]. Frontiers in Physiology, 13. https://doi.org/10.3389/fphys.2022.878955

References

Warneke, K., Freund, P. A., & Schiemann, S. (2022). Long-Lasting Stretching Induces Muscle Hypertrophy: A Meta-Analysis of Animal Studies. Journal of Science in Sport and Exercise. https://doi.org/10.1007/s42978-022-00191-z

Warneke, K., Wirth, K., Keiner, M., Lohmann, L. H., Hillebrecht, M., Brinkmann, A., Wohlann, T., & Schiemann, S. (2023). Comparison of the effects of long-lasting static stretching and hypertrophy training on maximal strength, muscle thickness and flexibility in the plantar flexors. European Journal of Applied Physiology. https://doi.org/10.1007/s00421-023-05184-6

 

 

What is the best stretch to hypertrophy?

Research studies suggest that loaded inter-set stretching and long-lasting static stretching can both induce muscle hypertrophy. A meta-analysis of animal studies has also shown that long-lasting stretching can lead to muscle hypertrophy. However, hypertrophy may vary depending on individual factors such as training experience and current fitness level.

Do biceps benefit from stretch-mediated hypertrophy?

Research studies demonstrate that stretch-mediated hypertrophy can lead to muscular adaptations. However, the extent of hypertrophy achieved varies based on the specific muscle group targeted and individual factors.

 

Introduction

Muscle hypertrophy refers to an increase in muscle size, which can lead to enhanced strength and performance. Lengthening exercises have been widely used to improve flexibility and athletic performance; however, recent studies have found that stretching can also increase muscle hypertrophy independent of exercise. A recent systematic review of the research has found that stretch mediated hypertrophy occurs in animals. (Warneke, Freund, et al., 2022)

A flood of recent studies has found similar results in humans when a muscle is placed on stretch, stretch mediated hypertrophy occurs. A recent study compared the effects of long-lasting static stretching vs. resistance exercise on stretch mediated hypertrophy and maximal strength, muscle thickness, and flexibility in the calves. In this article, we will discuss the key findings of this study, shedding light on how these two approaches affect increases in size and strength.

What is Stretch Mediated Hypertrophy?

Stretch mediated hypertrophy is a process by which muscle fibers are stimulated to grow in response to being stretched. This type of hypertrophy is triggered when sarcomeres, the basic contractile units of muscle fibers, are stretched beyond their usual range, promoting growth and adaptation. Stretch mediated hypertrophy can be induced by various types of lengthening exercises, such as static, loaded, and passive tension stretching.

One of the earliest notable studies on stretch mediated hypertrophy was conducted by (Goldspink, 1964) in 1964. In this study, Goldspink examined the effects of stretch on muscle fiber growth in mice. The study found that stretch mediated hypertrophy was induced when the muscles were subjected to passive stretch. The key factor in stretch mediated hypertrophy is the application of mechanical tension to the fibers, leading to an increase in size and strength. (Nunes et al., 2020) Mechanical tension is the crucial factor that stimulates protein synthesis, leading to muscle hypertrophy. Stretch mediated hypertrophy is one way to generate mechanical tension in muscles, and it has been found to induce muscle hypertrophy in animals and humans.

Is Stretching Good for Hypertrophy?

Most of the research on stretch mediated hypertrophy has been on the calf muscle because it’s easily stretched. Many bodybuilders struggle to grow their calves due to the high number of type I fibers in the soleus and gastrocnemius muscles. A common mistake during training is neglecting the bottom range of motion (ROM) during calf exercises (i.e., not focusing on the bottom stretched position).

Some studies have shown that incorporating deep stretch calf exercises can cause stretch mediated hypertrophy, with stretching increasing muscle thickness by 23% in one study on volleyball players (Panidi et al., 2021) and by 5.6% in another that involved stretching for three minutes daily. (Simpson et al., 2017) However, not all studies support these findings. This is likely due to the different stretching protocols’ intensity, frequency, and duration.

The most recent study in which participants stretched their calf muscles for an hour daily for six weeks using an orthosis device demonstrated significant results in calf size. Participants were asked to stretch their calves so that their toes were pulled back by a device with a pain scale of 8 on a 1 to 10 scale. After six weeks, the stretched calf experienced a 16.8% increase in maximal isometric strength, a 25.1% increase in maximal dynamic strength (compared to 11.4% in the unstretched calf muscle), and a 15.2% increase in muscle hypertrophy (versus 2.1% in the unstretched calf. (Warneke, Brinkmann, et al., 2022) Keep in mind this was without resistance exercise, just stretching! This suggests that similar to animal studies stretch mediated hypertrophy can occur in humans as well.

Should You Stretch Between Sets?

Some studies have found that stretching between sets can increase muscle growth (Evangelista et al., 2019)2019; (Van Every et al., 2022); however, others have found no beneficial effects for muscle hypertrophy. (Souza et al., 2013; T. Wadhi et al., 2022) The differences in types of protocols may be why the research is so confusing. The research studies used different stretching periods (i.e., hold relax duration or period of time muscle was lengthened), differences in ranges of motion intensity (i.e., how painful was the active stretch), and the types of protocols utilized in the study (i.e., the muscle being trained was stretched or the opposite muscle).

Some studies that have found beneficial effects for stretching between sets have used stretch durations of 30 seconds. A recent study re-examined the impact of stretching between sets. Researchers divided 22 men and women into 2 groups:

1.)  Traditional strength training with no stretching between sets (i.e., rested 2 minutes between sets).

2.)  Strength training with stretching between sets. The stretching protocol consisted of stretching the opposite muscle group trained for 45 seconds and resting for 45 seconds. A trainer stretched the subjects to a pain scale between 7-9 on a scale of 10.

THE EXERCISE PROTOCOL

The resistance training program focused on the biceps and triceps. The program was a high-volume resistance training program that involved training the biceps and triceps twice per week. The biceps curl exercises consisted of 16 sets per week, and the triceps exercise consisted of 19 sets per week. The study lasted 8 weeks. The biceps exercises, directly and indirectly, emphasized biceps activation, such as barbell curls, lat pulldowns, supine cable row, and supine grip lat pulldowns. Triceps exercises were overhead triceps extension, bench press, machine bench press, and close grip bench press. The subjects kept track of their protein, calories, and macros to ensure no differences.

At the end of the study, the group that stretched had a drop in volume by 32.8%. Despite the drop in volume from stretching, there was no difference in strength or muscle mass between the groups. (Borsetti Businari et al., 2023) The researchers acknowledged that this may have been too many sets which resulted in sub-par muscle hypertrophy.

STRETCHING AND MUSCLE GROWTH STUDIES 

The number of studies that found stretching between sets does not enhance muscle growth (Borsetti Businari et al., 2023; (Nakamura et al., 2021) Souza et al., 2013; (Tanuj Wadhi et al., 2022)) is greater than those that found it beneficial (Evangelista et al., 2019; Van Every et al., 2022). More research needs to be conducted to determine if stretching between sets will enhance muscle growth, but it does not seem meaningful that stretching between sets will result in significant increases in growth.

Based on the research, you need to stretch the muscle for a long time for stretch mediated hypertrophy to occur. The earlier study mentioned above found that a passive stretch increased calf growth when the calves were stretched for an hour a day. Ballistic stretching, in which there are short bursts of muscle lengthening, is less effective for stretch mediated hypertrophy than having the muscle lengthened for prolonged periods. (Warneke, Freund, et al., 2022)

Stretching Device vs. Weight Calf  Raises: Why is Better for Stretch Mediated Hypertrophy

As mentioned previously, stretching for an hour a day resulted in stretch mediated hypertrophy of the calves, but how does this to deep stretching of the calves with weights? Is stretching better than weight for inducing hypertrophy of the calves? A new study compared stretching for an hour vs. calf raises performed in the gym. Researchers divided a total of 69 participants (30 females, 39 males) into three groups: a stretching group, a resistance training group, and a control group.

Instructors told the stretching group to set their device to an initial pain level of 8 out of 10 every day for six weeks. In comparison, the resistance training group performed five sets of 10-12 reps will a full range of motion calf raises on a leg press three times per week on nonconsecutive days, with 90 seconds of rest between sets.

After six weeks, there were no significant differences in calf strength, muscle thickness, architecture, or range of motion between the stretching and resistance training groups. Generally, both protocols led to relatively similar outcomes. For instance, the difference in the range of movement between the stretching and resistance training groups was small and favored the stretching group. Additionally, the resistance training group experienced a small effect size favoring muscle growth over the stretching group. The study suggests that intense, daily stretching can yield comparable gains to failure of 15 sets of calf training per week. So if you don’t like training calves, you can use a stretching device to increase stretch mediated hypertrophy.

Practical Applications for Stretch Mediated Hypertrophy

To optimize stretch mediated hypertrophy, it is essential to incorporate various types of stretching into your training program. Here are some practical tips for including stretching exercises:

To optimize stretch mediated hypertrophy, consider incorporating stretching into your training routine, focusing on exercises that emphasize long muscle lengths. For example, full squats and deadlifts provide a deep stretch for the glutes, hamstrings, and quads. Seated leg curls and lunges can also target the hamstrings at longer muscle lengths.

For the upper body, exercises like preacher curls and incline dumbbell curls can provide a deeper stretch in the biceps. Prioritize exercises that put the muscle in a longer length for a good reason: they can stimulate muscle growth.

To optimize hypertrophy, it is essential to incorporate various types of stretching into your training program. Here are some practical tips for including stretching exercises:

In your training routine, include loaded stretching exercises, such as lying leg curls and dumbbell flyes, to target specific muscles and increase mechanical tension.

Use a partial range of motion exercises, such as calf raises and leg extensions focusing on the initial stage of the lift or the stretch, to target specific muscle groups and promote hypertrophy.

Focus on exercises stretching the targeted muscle at the bottom position, such as biceps curls and pushdowns, to increase muscle activation and growth.

Perform regular stretching exercises for leg muscles, lats, and the long head of the triceps to maintain muscle health and prevent muscle imbalances.

Gradually increase stretching exercises’ duration, intensity, and frequency to continue promoting muscle growth and strength gains.

Conclusion

Stretching, especially at longer muscle lengths, can be valuable for promoting muscle growth when used strategically in your training routine. However, more research is needed to determine the optimal duration and intensity of stretching to maximize its potential benefits. In the meantime, consider incorporating stretching exercises that emphasize long muscle lengths into your routine, as they may lead to better muscle growth and improved overall athletic performance.

Stay updated on the latest research and practical applications by following top experts in the field on social media and tuning in to informative podcasts. Be open to experimenting with different stretching techniques and exercise selections to find what works best for you and your goals. With the right approach, stretching can be a powerful addition to your training toolbox.

References

Borsetti Businari, G., Brigatto, F., Camargo, J., Soares, E., Braz, T., Batista, D., Col, L., Dias, W., Rosolem, J., Prestes, J., Marchetti, P., Lopes, C., & Garcia, M. (2023). Chronic Effects of Inter-Set Static Stretching on Morphofunctional Outcomes in Recreationally Resistance-Trained Male and Female. Research quarterly for exercise and sport, 1, 1-14.

Evangelista, A. L., De Souza, E. O., Moreira, D. C. B., Alonso, A. C., Teixeira, C. V. S., Wadhi, T., Rauch, J., Bocalini, D. S., Pereira, P. E. A., & Greve, J. M. D. (2019). Interset Stretching vs. Traditional Strength Training: Effects on Muscle Strength and Size in Untrained Individuals. J Strength Cond Res, 33 Suppl 1, S159-s166. https://doi.org/10.1519/jsc.0000000000003036

Nakamura, M., Ikezu, H., Sato, S., Yahata, K., Kiyono, R., Yoshida, R., Takeuchi, K., & Nunes, J. P. (2021). Effects of Adding Inter-Set Static Stretching to Flywheel Resistance Training on Flexibility, Muscular Strength, and Regional Hypertrophy in Young Men. Int J Environ Res Public Health, 18(7). https://doi.org/10.3390/ijerph18073770

Nunes, J. P., Schoenfeld, B. J., Nakamura, M., Ribeiro, A. S., Cunha, P. M., & Cyrino, E. S. (2020). Does stretch training induce muscle hypertrophy in humans? A review of the literature. Clin Physiol Funct Imaging, 40(3), 148-156. https://doi.org/10.1111/cpf.12622

Panidi, I., Bogdanis, G. C., Terzis, G., Donti, A., Konrad, A., Gaspari, V., & Donti, O. (2021). Muscle Architectural and Functional Adaptations Following 12-Weeks of Stretching in Adolescent Female Athletes [Original Research]. Frontiers in Physiology, 12. https://doi.org/10.3389/fphys.2021.701338

References

Simpson, C. L., Kim, B. D. H., Bourcet, M. R., Jones, G. R., & Jakobi, J. M. (2017). Stretch training induces unequal adaptation in muscle fascicles and thickness in medial and lateral gastrocnemii. Scand J Med Sci Sports, 27(12), 1597-1604. https://doi.org/10.1111/sms.12822

Souza, A. C., Bentes, C. M., de Salles, B. F., Reis, V. M., Alves, J. V., Miranda, H., & Novaes Jda, S. (2013). Influence of inter-set stretching on strength, flexibility and hormonal adaptations. J Hum Kinet, 36, 127-135. https://doi.org/10.2478/hukin-2013-0013

Van Every, D. W., Coleman, M., Rosa, A., Zambrano, H., Plotkin, D., Torres, X., Mercado, M., De Souza, E. O., Alto, A., Oberlin, D. J., Vigotsky, A. D., & Schoenfeld, B. J. (2022). Loaded inter-set stretch may selectively enhance muscular adaptations of the plantar flexors. PLoS One, 17(9), e0273451. https://doi.org/10.1371/journal.pone.0273451

Wadhi, T., Barakat, C., Evangelista, A. L., Pearson, J. R., Anand, A. S., Morrison, T. E., O’Sullivan, J., Walters, J., & De Souza, E. O. (2022). Loaded Inter-set Stretching for Muscular Adaptations in Trained Males: Is the Hype Real? International journal of sports medicine, 43(02), 168-176.

Wadhi, T., Barakat, C., Evangelista, A. L., Pearson, J. R., Anand, A. S., Morrison, T. E. A., O’Sullivan, J., Walters, J., & Souza, E. O. (2022). Loaded Inter-set Stretching for Muscular Adaptations in Trained Males: Is the Hype Real? Int J Sports Med, 43(2), 168-176. https://doi.org/10.1055/a-1529-6281

Warneke, K., Brinkmann, A., Hillebrecht, M., & Schiemann, S. (2022). Influence of Long-Lasting Static Stretching on Maximal Strength, Muscle Thickness and Flexibility [Original Research]. Frontiers in Physiology, 13. https://doi.org/10.3389/fphys.2022.878955

References

Warneke, K., Freund, P. A., & Schiemann, S. (2022). Long-Lasting Stretching Induces Muscle Hypertrophy: A Meta-Analysis of Animal Studies. Journal of Science in Sport and Exercise. https://doi.org/10.1007/s42978-022-00191-z

Warneke, K., Wirth, K., Keiner, M., Lohmann, L. H., Hillebrecht, M., Brinkmann, A., Wohlann, T., & Schiemann, S. (2023). Comparison of the effects of long-lasting static stretching and hypertrophy training on maximal strength, muscle thickness and flexibility in the plantar flexors. European Journal of Applied Physiology. https://doi.org/10.1007/s00421-023-05184-6

 

 

What is the best stretch to hypertrophy?

Research studies suggest that loaded inter-set stretching and long-lasting static stretching can both induce muscle hypertrophy. A meta-analysis of animal studies has also shown that long-lasting stretching can lead to muscle hypertrophy. However, hypertrophy may vary depending on individual factors such as training experience and current fitness level.

Do biceps benefit from stretch-mediated hypertrophy?

Research studies demonstrate that stretch-mediated hypertrophy can lead to muscular adaptations. However, the extent of hypertrophy achieved varies based on the specific muscle group targeted and individual factors.

 

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