30 Seconds SummaryHow Does Stretching Induce Gains in Hypertrophy and Strength?
- This review explores the impact of long-duration stretching on muscle hypertrophy and strength, examining both animal and human studies.
- Findings in animals show significant increases in muscle strength and hypertrophy with extreme stretching protocols, although these are ethically and logistically not applicable to humans.
- Human studies, though limited and less intense, indicate that higher intensities and frequencies of stretching can also lead to muscle gains.
- The primary mechanism behind these gains is proposed to be mechanical tension, which might be complemented by other mechanisms such as hypoxia and changes in microvascular structure.
- Animal data suggests that stretching can induce hypertrophy without active muscle contraction, mainly adding sarcomeres both in parallel and in series.
- Recent human studies using better-designed stretching protocols have shown promising results comparable to traditional resistance training, specifically in calf muscles.
- Further research is needed to fully understand the mechanisms of stretch-induced hypertrophy and its potential complementarity with resistance training.
Stronger By Science
Eric Helms
