Can Stretching Between Sets TRANSFORM Muscle & Strength?
ฝัง
- เผยแพร่เมื่อ 9 ก.ค. 2024
- - Link to Alpha Progression App: alphaprogression.com/HOUSEOFH...
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0:00 Intro
0:20 Part I: New Study on Stretching Between Sets
4:33 Part II: Conclusions from the New Study
7:30 Part III: Stretching Our Horizon to the Rest of the Literature
10:23 Part IV: Summary
References:
Businari et al. - pubmed.ncbi.nlm.nih.gov/36638...
Roberts et al. - www.frontiersin.org/articles/...
Souza et al. - pubmed.ncbi.nlm.nih.gov/23717...
Evangelista et al. - pubmed.ncbi.nlm.nih.gov/30688...
Nakamura et al. - pubmed.ncbi.nlm.nih.gov/33916...
Wadhi et al. - pubmed.ncbi.nlm.nih.gov/34375...
Van Every et al. - pubmed.ncbi.nlm.nih.gov/36048...
Kiisa Nishikawa - pubmed.ncbi.nlm.nih.gov/32293...
Silva et al. - journals.lww.com/nsca-jscr/Fu...
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Hello All! - Link to Alpha Progression App: alphaprogression.com/HOUSEOFHYPERTROPHY
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Timestamps:
0:00 Intro
0:20 Part I: New Study on Stretching Between Sets
4:33 Part II: Conclusions from the New Study
7:30 Part III: Stretching Our Horizon to the Rest of the Literature
10:23 Part IV: Summary
Id really love to talk to the person responsible for giving the subjects so much volume, like, what was going through their head, this study has achived nothing, maybe we wouldve seen some results if they had done only a quarter of the volume they did
Haha, yeah, I think it would have been better to use a more standard training approach :)
I thought it was 28 sets split over 2 days at first. Blew my mind that was for one day.
@@calmyourmind5665 it's 2 days
Seriously! Imagine being one of the few people who can get funding for these studies and wasting it through such a stupid mistake
@@gabe752 100% correct
I think the fst7 style pump training works for enhanced athletes since they're muscles grow at an alarming rate and thus the facia might be a limiting factor. Such as why Arnold has found pump style to work well but for a natural the limiting factor surely is something else
this is very interesting hypothesis, makes alot of sense
Possibly so :)
Sounds like the effects somewhat mirror Blood Flow Restriction Training. Putting a stretch on the muscle in-between sets will limit venous blood flow due to tension levels, which will allow higher metabolite accumulation, like BFR. And like BFR, your results are roughly equivalent to traditional sets, but it allows you to use lighter loads.
Oh, that's an interesting take!
The stretch puns really caught me off guard 😂😂 if i may add, house of hyPUNtrophy, great video as always!
Hahaha, thank you my friend!
My all time No.1 youtuber house of hypertrophy
Haha, thank you :)
Great video as always!
Great video bro. Thank you
Have you considered utilising your viewer base for some large scale tests? 5-10k participants and a well thought out questionnaire would allow for a lot of smoothing over of the uncontrolled method. It seems to me that the intra-set stretching method would be a simple deployment and, with a large enough sample population, may produce results that may sway decisions on further scientifically rigorous studies.
Beautiful thing if you could get it off the ground, sadly most lifters are far too stupid to return reliably clean staging data. Most of them can't even tie a measuring tape around the arm and get the same number within .5", much less guesstimate their BF%, or be honest about whether natty or juicing. As this channel only has 120k subscribers it's unlikely to be able to afford to incentivize the needed rigour you rightly mentioned over even a 500-man sample.
These kind of datas are not reliable without specialist supervisor, since most lifters aren't aware of scientific methodology and how to measure with minimum possible error.
i have a difficult time focusing and studying most of the time and your videos style, the images + explications helps a lot thank you very much, your work is awesome!
This is great to hear, thank you!
Great vid. Also the graphics are great as always. 😀
Thank YOU :)
Excellent video as always on research findings. From my own experience, I have found weighted stretches at the end of my last set of an exercise to be beneficial & I often perform dynamic stretches in-between sets. I've found this helps in reducing DOMS & stiffness, and reduces the need for extended periods of static stretching post-workout. I do still perform some static stretching post-workout when I feel it's required, but my time spent on post-workout stretching has reduced somewhat since I introduced more dynamic stretching in-between sets. Obviously, this is anecdotal based upon my own training experience, but I've been making steady hypertrophy & strength gains in recent months without losing flexibility & reducing DOMS.
Awesome to hear, thank you for sharing!
Also the first study you compare small groups across four metrics with quite a lot variation. Noise is bound to show up as significant deviation
I'm very interested by this area. A couple of thinking points, without getting too detailed.
Range of motion has been shown to be important to hypertrophy, people aren't necessarily consistent or mobile enough to achieve this regularly. This would likely cause better rom in the movements and a novel stimulation.
Another point is that intense stretching (closer to the 90%) still creates a lot of tension, which perhaps on top of the loaded tension could add an additional volume to that factor.
Would be really interest in a qualitative look at the stretching intensity, cross referenced against the muscle growth. E.g. if the researchers believed some participants were stretching more intensely than others, they could rate them. Later they could check if those participants recieved any additional benefits or vice versa.
If there is a connection between a pump and hypertrophy its probably due to platelet derived growth factor . Stretching and stretching under load are 2 different things.
The HOUSE always wins
Great content as always.
Do you have a plan for making a video about nucleus overload?
Thank you! I do plan to explore this more at some point :)
@@HouseofHypertrophy nice.
Nice video 💪. Isometric and plyometrics are exercises method added to mainly bodyweight trainees. Would be awesome to see a video how isometric or plyometrics build muscle.
I feel like plyometrics build explosive strength but do almost nothing for hypertrophy. The time under tension is so low...but you actually want minimal time under tension (shortest ground contact time possible) if you are an explosive athlete like a sprinter or jumper
I find it beneficial to maintain good range of motion and prevent becomimg "musclebound" and avoid overuse I juries that can happen more easily if range of motion starts to decrease
Muscle tightness along with soreness is a typical reaction to hard training so to me stretching between sets is both smart and time efficient. Prevention is better than cure
The last John Meadows workout I did he instructed stretching triceps out between exercises. Haven't had an arm pump like that since. Very interesting
Before or after he died
Yep he recommended weighted stretching in many of his workouts
@@kevingonzalez3673 Pretty certain John said that before he died. :)
idk bout any science, BUT for me, when stretch between sets I can push myself harder for the next set, it feels good, and I feel like I recover faster for the next set.
I think the studios went a little overboard with the volume, good video by the way
Indrayan, from my experience while doing a 140km cycling including 1100m elevation, I static stretched my legs on the 4/5th part of the ride, and experienced a lose of strength than before doing it.
The fst sets usually end with a 20 sec contraction, mot a stretch, then rest 10 sec.
It might be not efficient on enhancing hypertrophy, but damn it feels good
I think that's a perfectly fine thing! after all, the data suggest no compromised gains either :)
This actually would work much better with proper stretching. Because fascia actually can hinder muscle growth which we see with olderly people with atrophie in the quadriceps.
I have seen stretching between sets advocated elsewhere... apparently not all that
Ok, now the inverse: I have seen stretching the muscles opposing the target muscles helps make you stronger. For example, stretching triceps before a biceps set.
It seems to make sense that stretching while pumped up would be helpful. It allows for more blood flow into that muscle on the next set. However, the cost of this is greater. Your body will burn through calcium and other minerals much faster. Your workouts, nutrition, and recovery should support this to get maximal gains, otherwise your doing more damage then good. In other words, you shouldn't just add this into a regular workout without adjusting everything else.
Even if the studies show less muscle gain, it would lead to overall more muscle gain. When you drop the stretching and catch up on volume there will be more muscle gain than if there was no stretching done inbetween sets
Noti gang gang
I appreciate your consistent support dude, as always :)
@@HouseofHypertrophy it's the least I could do.hehe
Great vid as usual. I'm glad I don't really spend time stretching.haha
I would like to say that I do Yoga everyday, but that would be a bit of a stretch..
Love the puns
This has actually been a thing for a while. I remember reading a training article by Boyer Coe in the early 80s in which he said that "stretching between sets helps you to build better quality muscle" (or something to that effect). Stretching -- before, after, & even during the workout -- was really being pushed during that time period ... by almost everyone.
So, the hypothesis assumes stretching +/- the pump will cause a thinning of the fascia.
Big assumption.
i think the research that found Stretching between sets to be worse for gains is because sometimes muscle need to be unstrained so that it can recover faster,i can feel it after i did lat pulldown where i had to stop putting my hand on the lat pulldown bar because it feels like my muscle need to "breath",Stretching it between sets will make it harder for muscle to recover
I thinks it's better to stretch for maybe 1 minute out of a 3 minute rest period. Also shaking out the arms.
Maintaining an intense stretch for the entire rest period is a bit extreme and I definitely would expect it to reduce performance in the next set
What i found most interesting is the fact that Rambod's training style, who is an elite BD coach, seems and IS shit. So are MANY of the training routines that we have seen pro bodybuilders do through the years. Which shows how far PEDs and Genetics can get you. Keep up the great content.
Ive not watched the video yet but im going to comment anyway. I have seen a study for calves where stretching did help and Ive seen the studies where by the exercise in the stretched position was more advantageous. I just want to propose this, I think the mechanism is as such, when the muscle is at its least advantageous position, stretched, I believe it is closest to injuring itself, hence the signal to grow is more intense, to adapt quicker to avoid injury. From an evolutionary stand point, those humans whos muscles were injured less, survived longest and such those whose muscle sent a stronger signal for repair when their muscles were streched, would adapt more and suffer less injuries and these genes would be passed on. Like a monkey swinging through the trees, there will of been a set that that were frequently injured as their muscles were constantly stretched and these will of died whereas the ones who adapted quicker from the constant stretching will of survived and passed genes.
I would further this statement by saying the muscles that will benefit from stretching, will infact be the ones more likely to injure themselves. Aka the biceps may benefit, the soleus due to its proximity to the archillies heel and the hamstring would benefit as it is also frequently injured. But I would not expect a large quad benefit as it has a low injury rate. So a stretched position with force applied to a muscle that would want to protect itself in the future if it is constantly experiencing this stress.
The only reason why the calves increased in size and strength is because, it's been through high intensity, calves have been through the most stimulation than any other muscle parts, so... it makes it the hardest muscle to build😢
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Fst7 is actually flexing the muscles to stretch the facia not stretching the muscles.
Arnie always recommended flexing of the trained muscle between sets. Maybe there is something to it?
I have a video on flexing between sets: th-cam.com/video/qWiY8sb7FZc/w-d-xo.html - the summary is largely the study suggests it does not enhance gains :)
@@HouseofHypertrophy damn, oh well worth a thought. I'm off to watch your vid on the subject haha!
Love when you start off with a joke 😂
7 sets of the same muscle at the beginning and end of workouts? The sets have to be so many reps from real failure idk if you'd get more benefits from simply doing harder sets than stretching.
Sex differences on fitness. Should women workout different than men?
Hany Rambod has many videos showing fst sets done as first exercice, not always done as the last one.
Yupidi poopidi
These puns are a bit of a stretch.
Stupid number of sets and erroneous level of muscular failure. They likely went to initial stages of muscular fatigue and blasted through the sets and reps. Way overuse of arm muscles, way to much frequency.
Stupid study that only confirmed too much volume, lack of recovery and overuse provides lesser effects of hypertrophy, if not stagnation or regression.
FOR THEE ALGORITHM!!!
Thank you my friend, as always!