Stretching, does it really lead to muscle growth?
Since the 1990s, research has shown that stretching—especially passive stretching—can significantly increase skeletal muscle growth and muscle circumference. These findings were initially discovered in histomorphology studies, which focused on birds and mammals rather than athletes or fitness enthusiasts.
It was found that when animals experience passive traction, their muscles grow even without any physical exercise. For example, some studies fixed rats in a stretched position for seven days, and the results showed a significant increase in muscle protein synthesis. These findings are now considered common knowledge in the field of histomorphology.
In other words, simply stretching your muscles without any additional exercise can still lead to muscle growth. Even if you don’t actively stretch, just being in a stretched position can stimulate muscle development. This is one of the main reasons why flexibility training like yoga and Pilates is beneficial for the body. In fact, yoga-based stretching exercises are often considered a form of strength training, as they can increase lean body mass and improve overall health and metabolism.
However, stretching alone isn't enough for maximum muscle growth. Combining stretching with strength training leads to better fitness results. That’s why professional bodybuilders, such as Mr. Olympia competitors Jockey and Feltis, have used advanced techniques like FST-7 (Fascia Stretching-7), which incorporates stretching into strength training to maximize muscle growth.
Studies show that stretching after strength training can enhance muscle growth. One study compared two groups of bodybuilders performing the same workout and eating similar diets. The only difference was that one group stretched their target muscles after each set, while the other did not. After eight weeks, the group that stretched showed significantly greater muscle growth.
So why does stretching help? There are two main theories. First, stretching may improve neurological adaptation by increasing muscle synergy, making it easier for muscles to grow. Second, stretching may boost hormone levels, such as IGF-1, which promotes muscle protein synthesis and growth.
That said, stretching shouldn’t replace strength training entirely. Excessive stretching might increase myostatin, a protein that limits muscle growth. But when done properly, stretching enhances flexibility, which in turn increases the range of motion and overall strength.
Think of muscles like rubber bands. The more you stretch them, the stronger they become when contracted. This is why stretching helps build muscle strength. Whether you're aiming for a better physique or improved physical performance, stretching after workouts is essential.
Now, let's talk about the best time to stretch. It's generally recommended to stretch after your workout, focusing on the muscles you just trained. For example, if you worked your chest, spend about 10 minutes doing chest stretches. If you trained your hips, do hip stretches instead.
There are several stretching methods, including static stretching, dynamic stretching, and PNF (Proprioceptive Neuromuscular Facilitation) stretching. All of these can be effective, but I personally recommend PNF and FST-7 because they not only improve flexibility but also enhance nervous system function.
Before working out, though, I advise against excessive stretching. It can reduce muscle strength and increase the risk of injury. So save the stretching for after your workout, when your muscles are warm and ready to be lengthened.
Stretching is a powerful tool that should never be overlooked. When combined with strength training, it can take your fitness journey to the next level.
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