30 Seconds SummaryResearch Spotlight: Can stretching before training decrease muscle growth?
- A 2017 study explored whether pre-training intense stretching impacts muscle growth, using unilateral knee extensions as the exercise model.
- Each subject trained one leg with no prior stretching and the other leg after intensive static stretching (2 sets of 25 seconds, discomfort level 8).
- After 10 weeks, legs that did not undergo pre-exercise stretching showed significantly greater increases in muscle size compared to the stretched legs (12.7% vs. 7.4% increase in muscle cross-sectional area).
- Non-stretched legs also performed almost seven more reps per session on average, suggesting better performance likely contributed to greater muscle gains.
- The study concludes that while stretching isn't inherently detrimental, the intensity and timing relative to exercise should be managed to avoid impairing performance and muscle growth.
Stronger By Science
Greg Nuckols
