By making the nervous system more compliant and reducing muscle and tendon stiffness, static stretching can reduce muscle force production, activation, power output and consequently strength and total work output during training. While these results are very promising, there are several reasons why I remain skeptical of the benefits of inter-set stretching.įirst, static stretching has negative effects on performance. This shows the total muscle growth rate occurred faster in the inter-set stretching group. The difference did not reach statistical significance between groups for any muscle, but the group-by-time interaction was significant for the vastus lateralis of the quads and the total sum of muscle thicknesses. Strength gains were similar between groups, but the inter-set stretching group gained more muscle across the board. The following table shows the results after 8 weeks. See the programs and stretches below if you’re interested in the details. Nothing too hardcore but serious static stretching.
After each set, they performed a 30 second static stretch to their pain threshold. The inter-set stretching group did – you’ll never guess – inter-set stretching in between sets. The conventional group did a conventional full-body strength training program twice a week: 4 sets at 8-12RM with 90 seconds rest in between sets. Here’s my review of the study.Ģ Groups of men were compared. (2019) finding increased muscle growth with an inter-set stretching technique.
Most have pros and cons and are only situationally effective, so I was excited to see there’s a new study by Evangelista et al. I’m always looking for advanced training techniques to maximize muscle hypertrophy.
0 kommentar(er)
