PMID: 31984621
Stretch training (stretching) is widely used with in
the fitness community. From increasing joint ROM,
to alleviating injuries, but does stretching actually increase muscle
size? Thats what we are going to find out!
This Study reviews wether or not stretching stimulates muscle growth in humans. Most studies out there that talk about the benefits of stretching are primarily regulated to animals or vitro models.
The aim of this review was to assess the effectiveness of stretch training in promoting muscle growth in humans. Using keywords related to stretching and muscle hypertrophy, human trials were examined. Only studies focusing on alterations in muscle size or structure after implementing stretching exercises were considered for this review.
10 studies were reviewed.
Out of the 10, 3 studies showed significantly positive effects of stretch training on muscle structure. in these 3 studies the stretch was carried out w/ a machine that applied resistance via external load.
All studies had each individual perform stretching at their own self-determined range of motion. No benefits were observed.
5/10 studies integrated stretching into a resistance training program, 2 applied the stretching in the inter-set (in-between set) rest period and were the ones that showed enhanced muscle growth.
Conclusion:
Passive, low-intensity stretch does not appear to give beneficial changes in muscle size and architecture.
limited evidence suggests that when stretching is done with a certain degree of strain (particularly when loaded, or added between active muscle contractions) may elicit muscle hypertrophy.
What's my take on all this?
Based on the info provided. Adding in resistance based stretch training during rest periods seems to be the best form of stretching. However this doesnt mean overnight gains. Based on the evidence shown, The amount of extra muscle is unclear.
My reccomendation would be to include stretch training on days where you might not be feeling 100%.
Focus on using the stretches with a warm-up intent.