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Businari GB, Brigatto FA, de Camargo JBB, Soares EG, Braz TV, Batista DR, Col LO, Dias WG, Rosolem JM, Prestes J, Marchetti PH, Lopes CR. Chronic Effects of Inter-Set Static Stretching on Morphofunctional Outcomes in Recreationally Resistance-Trained Male and Female. RESEARCH QUARTERLY FOR EXERCISE AND SPORT 2024; 95:10-23. [PMID: 36638500 DOI: 10.1080/02701367.2022.2134547] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Subscribe] [Scholar Register] [Received: 03/17/2021] [Accepted: 09/11/2022] [Indexed: 06/17/2023]
Abstract
Purpose: The purpose of this study was to compare the effects of resistance training (RT) with inter-set static stretching (IS) versus traditional RT (TRT) on morphofunctional outcomes in recreationally resistance-trained male and female. Methods: Twenty-two recreationally-trained subjects were allocated to IS group (n = 12) or TRT (n = 10) and completed eight weeks of RT. The only difference between the groups was that IS group included static stretching between sets, while the TRT rested between the sets. Ultrasound images, dynamic and isometric strength tests for the elbow flexors and elbow extensors were evaluated pre- and post-intervention period. Results: Total training volume (TTV) was greater in TRT than IS (p = .031). TRT and IS caused similar increases in maximal dynamic and isometric strength. Fascicle length of the brachialis increased following TRT (p = .033); muscle thickness and the pennation angle of the distal portion of the triceps brachii increased following IS (p = .035 and p = .007, respectively). There were no significant changes in thickness and architecture for biceps brachii in either group. There were no significant differences between groups for any muscle strength and morphology outcome. Conclusion: IS negatively affects TTV but does not affect muscle strength and architecture of recreationally resistance-trained male and female.
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Pessoa D, Penfold H, Pegado S, Gonçalves M, Brandão J, Willardson J, Miranda H. Effect of Static Stretching on Agonists, Antagonists, and Agonist-Antagonist Combination on Total Training Volume. INTERNATIONAL JOURNAL OF EXERCISE SCIENCE 2023; 16:665-675. [PMID: 37621382 PMCID: PMC10446949] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Subscribe] [Scholar Register] [Indexed: 08/26/2023]
Abstract
The purpose of this study was to examine the effects of static stretching (SS) of agonists and antagonists between sets on the total training volume (TTV) performed across multiple sets for the leg extension exercise. Twelve male subjects with experience in resistance training (RT) participated in this study. Subjects performed 10 repetition maximum (10RM) test and retest trials for the leg extension exercise. Four different protocols were randomly applied as follows: quadriceps stretching (AG); hamstrings stretching (AN); quadriceps and hamstrings stretching (AGN); and traditional control without stretching (TR). Significant differences (p≤0.05) were observed in the TTV between the AG (4855.42 ± 1279.38 kg) and AN (6002.08 ± 1805.18 kg), AGN (5977.50 ± 1778.49 kg), and TR (6206.04 ± 1796.15 kg) protocols. These results suggest that when practicing inter-set SS, it should be done for antagonist rather than agonist muscles when the intent is to maximize TTV.
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Affiliation(s)
- Diego Pessoa
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
- Lato Sensu Postgraduate Program in Strength Training, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
| | - Henrique Penfold
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
- Lato Sensu Postgraduate Program in Strength Training, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
| | - Sincler Pegado
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
- Lato Sensu Postgraduate Program in Strength Training, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
| | - Michel Gonçalves
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
- Lato Sensu Postgraduate Program in Strength Training, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
- LADTEF - Performance, Training, and Physical Exercise Laboratory, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
- CCFEx - Brazilian Army Physical Training Center, Rio de Janeiro, BRAZIL
| | - Juliana Brandão
- Sport and Exercise Laboratory, State University of Rio de Janeiro, Rio de Janeiro, BRAZIL
- Lato Sensu Postgraduate Program in Sport and Exercise Science, Physical Education and Sport Institute, State University of Rio de Janeiro, Rio de Janeiro, BRAZIL
| | - Jeffrey Willardson
- Department of Health and Human Performance, Montana State University-Billings, Billings, MT, USA
| | - Humberto Miranda
- School of Physical Education and Sports, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
- Lato Sensu Postgraduate Program in Strength Training, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
- LADTEF - Performance, Training, and Physical Exercise Laboratory, Federal University of Rio de Janeiro, Rio de Janeiro, BRAZIL
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Mizuno T. Combined Static Stretching and Electrical Muscle Stimulation Induce Greater Changes in Range of Motion, Passive Torque, and Tendon Displacement Compared with Static Stretching. Sports (Basel) 2023; 11:sports11010010. [PMID: 36668714 PMCID: PMC9864422 DOI: 10.3390/sports11010010] [Citation(s) in RCA: 4] [Impact Index Per Article: 4.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 11/25/2022] [Revised: 12/15/2022] [Accepted: 12/29/2022] [Indexed: 01/06/2023] Open
Abstract
The purpose of this study was to determine the combined effects of static stretching and electrical muscle stimulation on maximal dorsiflexion angle and passive properties. Sixteen healthy subjects participated in three randomly ordered experimental trials: combined static stretching and electrical muscle stimulation, static stretching alone, and control. In combined trial, subjects performed 5 min of calf stretching while receiving electrical muscle stimulation of the gastrocnemius medialis. In static stretching trial, subjects performed calf stretching only. Maximal dorsiflexion angle, passive torque, and muscle displacement were measured before and after intervention. Tendon displacement was also calculated. The difference from pre- to post-intervention in maximal dorsiflexion angle in combined trial was greater compared with that in the control (p = 0.026), but the static stretching trial exhibited no significant difference (both p > 0.05). Passive torque at submaximal dorsiflexion angles was significantly decreased only after combined trial (all p < 0.05). Muscle displacement at maximal dorsiflexion angle was significantly increased in all conditions (all p < 0.05). Tendon displacement at maximal dorsiflexion angle was higher after combined trial compared with static stretching trial (p = 0.030). These results revealed additional effects of adding electrical muscle stimulation to static stretching on maximal dorsiflexion angle, passive torque, and tendon displacement.
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Affiliation(s)
- Takamasa Mizuno
- Research Center of Health, Physical Fitness and Sports, Nagoya University, Furo-cho, Chikusa-ku, Nagoya 464-8601, Japan
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Thomas E, Ficarra S, Nunes JP, Paoli A, Bellafiore M, Palma A, Bianco A. Does Stretching Training Influence Muscular Strength? A Systematic Review With Meta-Analysis and Meta-Regression. J Strength Cond Res 2022; 37:1145-1156. [PMID: 36525533 DOI: 10.1519/jsc.0000000000004400] [Citation(s) in RCA: 2] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/23/2022]
Abstract
ABSTRACT Thomas, E, Ficarra, S, Nunes, JP, Paoli, A, Bellafiore, M, Palma, A, and Bianco, A. Does stretching training influence muscular strength? A systematic review with meta-analysis and meta-regression. J Strength Cond Res 37(5): 1145-1156, 2023-The aim of this study was to review articles that performed stretching training and evaluated the effects on muscular strength. Literature search was performed using 3 databases. Studies were included if they compared the effects on strength following stretching training vs. a nontraining control group or stretching training combined with resistance training (RT) vs. an RT-only group, after at least 4 weeks of intervention. The meta-analyses were performed using a random-effect model with Hedges' g effect size (ES). A total of 35 studies ( n = 1,179 subjects) were included in this review. The interventions lasted for a mean period of 8 weeks (range, 4-24 weeks), 3-4 days per week, applying approximately 4 sets of stretching of approximately 1-minute duration. The meta-analysis for the stretching vs. nontraining control group showed a significant small effect on improving dynamic (k = 14; ES = 0.33; p = 0.007) but not isometric strength (k = 8; ES = 0.10; p = 0.377), following static stretching programs (k = 17; ES = 0.28; p = 0.006). When stretching was added to RT interventions, the main analysis indicated no significant effect (k = 17; ES = -0.15; p = 0.136); however, moderator analysis indicated that performing stretching before RT sessions has a small but negative effect (k = 7; ES = -0.43; p = 0.014); the meta-regression revealed a significant negative association with study length (β = -0.100; p = 0.004). Chronic static stretching programs increase dynamic muscular strength to a small magnitude. Performing stretching before RT and for a prolonged time (>8 weeks) can blunt the strength gains to a small-to-moderate magnitude. Performing stretching in sessions distant from RT sessions might be a strategy to not hinder strength development.
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Affiliation(s)
- Ewan Thomas
- Sport and Exercise Sciences Research Unit, Department of Psychology, Educational Science and Human Movement, University of Palermo, Palermo, Italy
| | - Salvatore Ficarra
- Sport and Exercise Sciences Research Unit, Department of Psychology, Educational Science and Human Movement, University of Palermo, Palermo, Italy
| | - João Pedro Nunes
- Metabolism, Nutrition, and Exercise Laboratory, Physical Education and Sport Center, Londrina State University, Londrina, Brazil; and
| | - Antonio Paoli
- Department of Biomedical Sciences, University of Padova, Padova, Italy
| | - Marianna Bellafiore
- Sport and Exercise Sciences Research Unit, Department of Psychology, Educational Science and Human Movement, University of Palermo, Palermo, Italy
| | - Antonio Palma
- Sport and Exercise Sciences Research Unit, Department of Psychology, Educational Science and Human Movement, University of Palermo, Palermo, Italy
| | - Antonino Bianco
- Sport and Exercise Sciences Research Unit, Department of Psychology, Educational Science and Human Movement, University of Palermo, Palermo, Italy
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Schoenfeld BJ, Wackerhage H, De Souza E. Inter-set stretch: A potential time-efficient strategy for enhancing skeletal muscle adaptations. Front Sports Act Living 2022; 4:1035190. [PMID: 36457663 PMCID: PMC9706104 DOI: 10.3389/fspor.2022.1035190] [Citation(s) in RCA: 3] [Impact Index Per Article: 1.5] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/05/2022] [Accepted: 11/02/2022] [Indexed: 08/10/2023] Open
Abstract
Time is considered a primary barrier to exercise adherence. Therefore, developing time-efficient resistance training (RT) strategies that optimize muscular adaptations is of primary interest to practitioners. A novel approach to the problem involves combining intensive stretch protocols with RT. Conceivably, integrating stretch into the inter-set period may provide an added stimulus for muscle growth without increasing session duration. Mechanistically, stretch can regulate anabolic signaling via both active and passive force sensors. Emerging evidence indicates that both lengthening contractions against a high load as well as passive stretch can acutely activate anabolic intracellular signaling pathways involved in muscle hypertrophy. Although longitudinal research investigating the effects of stretching between RT sets is limited, some evidence suggests it may in fact enhance hypertrophic adaptations. Accordingly, the purpose of this paper is threefold: (1) to review how the active force of a muscle contraction and the force of a passive stretched are sensed; (2) to present evidence for the effectiveness of RT with inter-set stretch for muscle hypertrophy (3) to provide practical recommendations for application of inter-set stretch in program design as well as directions for future research.
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Affiliation(s)
- Brad J. Schoenfeld
- Department of Exercise Science and Recreation, Lehman College, Bronx, NY, United States
| | - Henning Wackerhage
- Department of Sport and Exercise Sciences, Technical University of Munich, Munich, Germany
| | - Eduardo De Souza
- Department of Health Sciences and Human Performance, The University of Tampa, Tampa, FL, United States
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Ottinger CR, Sharp MH, Stefan MW, Gheith RH, de la Espriella F, Wilson JM. Muscle Hypertrophy Response to Range of Motion in Strength Training: A Novel Approach to Understanding the Findings. Strength Cond J 2022. [DOI: 10.1519/ssc.0000000000000737] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
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