In the world of muscle building and hypertrophy, the role of stretching has often been debated. Historically, stretching has been seen primarily as a means to increase flexibility and prevent injuries. However, recent research suggests that stretching might also play a significant role in muscle growth. Eric, a muscle-building expert, delves deep into the data on stretching and hypertrophy, shedding light on how and why stretching can contribute to muscle gains. This article explores the intricate relationship between stretching and muscle growth, drawing from both scientific studies and practical experiences.
The information below is based on a conversation between Dr Milo Wolf and Dr Eric Helms.
Dr Milo Wolf shares his invaluable knowledge on a YouTube channel ranging from hypertrophy and strength training to losing fat, although the information for this article is based on a video he presents uploaded on the Stronger By Science YouTube channel.
Dr Eric Helms is a respected figure in fitness and bodybuilding, holding a PhD and certification as a Strength and Conditioning Specialist (CSCS). As a pro natural bodybuilder within the World Natural Bodybuilding Federation (WNBF), he combines practical experience with academic expertise. His work focuses on evidence-based nutrition and training strategies, enhancing performance and physique in athletes and enthusiasts alike. Dr Helms also contributes extensively to fitness literature and research, particularly on topics like protein intake and strength training, and is part of Team3DMJ, a group of online coaches who share videos on all phases of natural bodybuilding, powerlifting and more weightlifting-related content.
Table of Contents
The Historical Perspective on Stretching and Muscle Growth
If we were to rewind the clock to five years ago, the prevailing opinion in the fitness community would likely have been that stretching does not significantly contribute to muscle growth. This was largely due to the nature of the studies available at the time. Most human research focused on short-duration, low-intensity stretching protocols, which generally showed no significant hypertrophy. In contrast, animal studies, particularly those involving birds and small mammals, demonstrated extreme hypertrophy with prolonged and intense stretching protocols. These studies often involved continuous stretching over days or even weeks, far beyond what is typically feasible or ethical in human studies.
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Recent Advances in Stretching Research
The tide began to turn with the doctoral work of Constantin Wariki, a German researcher who conducted a meta-analysis of animal stretching studies and explored their applicability to humans. His research highlighted that for stretching to induce hypertrophy in humans, it needs to be performed at high intensity, duration, and frequency.
Wariki’s studies investigated the effects of stretching for one hour daily at high perceived intensity. Participants found this regimen challenging, yet it produced results comparable to traditional resistance training. For instance, one study compared daily one-hour calf stretches using an orthotic device to conventional calf raises. Both groups saw similar increases in muscle thickness and strength, despite the stretching regimen being much more time-consuming.
What Exactly is Stretching?
Stretching involves elongating a muscle to its maximum range, aiming to increase the distance between its origin and insertion. This mechanical tension can lead to an increase in joint range of motion. However, the underlying mechanisms—whether morphological changes in the muscle-tendon unit or simply increased stretch tolerance—are still a subject of debate. It is also important to note that lifting weights can also produce stretching effects, especially when exercises are performed through a full range of motion.
Stretching vs. Lifting: Which Builds More Muscle?
Direct comparisons between stretching and resistance training are limited but insightful. Two notable studies by Wariki and his colleagues explored this. The first study on calves and the second on pectorals both demonstrated that extreme stretching protocols could produce hypertrophy comparable to traditional weight lifting. However, these results were achieved with significantly greater time investment in stretching.
In practical terms, while stretching can indeed build muscle, it is less time-efficient compared to resistance training. Additionally, the intensity and discomfort associated with the necessary stretching protocols may not be appealing or sustainable for most individuals.
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Practical Applications of Stretching for Hypertrophy
For those considering incorporating stretching into their muscle-building regimen, a few guidelines can help maximize benefits while minimizing discomfort and inefficiency:
- Intensity and Duration: Aim for high-intensity stretches held for extended periods. This can mean stretching to the point of significant discomfort (around 8 out of 10 on a discomfort scale) for 15-20 minutes per session.
- Frequency: Perform these stretches multiple times per week. Starting with one to two sessions per week and gradually increasing can help mitigate injury risks.
- Post-Workout or Off-Days: Avoid stretching immediately before resistance training, as it can temporarily decrease strength. Instead, stretch after workouts or on rest days.
- Specific Muscles: Focus on muscles that are less flexible or hard to target with traditional exercises. For example, hamstrings and calves can benefit significantly from dedicated stretching protocols.
Case Study: Eric’s Experience with Calf Stretching
Eric himself experimented with a rigorous stretching protocol, using an orthotic device to stretch his calves for one hour daily over 12 weeks. The results were promising, showing a significant increase in muscle thickness. However, he also noted the extreme discomfort and time commitment involved, leading him to conclude that while effective, such protocols are not practical for everyone.
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Summary
Stretching can contribute to muscle hypertrophy, provided the protocols involve high intensity, duration, and frequency. While it can be a valuable addition to a muscle-building regimen, it is generally less efficient and more uncomfortable compared to traditional resistance training. Competitive bodybuilders or those looking to optimize every aspect of their training might find it worthwhile to incorporate extreme stretching. For the average fitness enthusiast, a balanced approach with a focus on resistance training and occasional stretching may be more practical and enjoyable.
Key Takeaways
This content is originated from https://www.boxrox.com your Online Magazine for Competitive Fitness.