The studies behind static strething's benefits?

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Deltoid

New Member
Hi!
Can there be found one right way to stretch statically, when you want to maximize your hypertrophy-effect?

I mean, seems to me that a lot of people just stretch because it "has always been that way", irrationally. Why should one stretch?

I'm particularly interested in subjects around stretching during the workout and the stretching done afterwards. And what about the DC-style exterme strething, done over one minute with extra weights? Or is a lighter stretch 10-15 seconds hold as good or even better?

Please, refer to the studies or articles that do if you can. No "Well, I personally think..." -type answers if you can avoid it
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...and no, I'm not a lazy person wanting to have excuses for not to stretch, I'm just curious
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You have a lot of questions. They seem so basic that the suggestion that you should educate yourself on the topic must arise. There are so many studies and so many contradictions that it’s difficult to believe that answers here could educate you sufficiently to draw your own conclusions. The quantity of studies is simply too overwhelming.

There are good points you can find, like ART (Active Recovery Therapy), and you can apply most of these techniques for better recovery. Some talk about DS (Dynamic Stretching), and it surely has a lot of good points. All items you have mentioned have good points – and bad ones as well. But as the saying goes, “One man’s meat is another one’s poison”, it’s really up to you to form an opinion. To form that opinion, you must know the basics first. Once you know sufficient to form an opinion, answering specific questions will be much easier than just beginning a never-ending list including pros and cons based on our opinions. And as you said, you don’t care much for our opinions.

And there cannot be one right way to stretch statically because things aren’t simply black and white. There are many, many options. People here stretch or don’t stretch for specific reasons, but you must learn what is right for you. This can only be done if you read, read, and read. I believe that most people here, as opposed to most other bodybuilding / powerlifting sites and forums, are educated. This is because many came here because they were sick and tired of the incompetence that’s so common in typical forums of the kind that brought nothing but injuries.

Educate yourself and then ask specific questions. Your questions are simply too broad to be satisfactorily answered here without giving opinions and leaving you dissatisfied. Hmm, that’s just my opinion …
 
With due respect, Deltoid, you didn't forbid personal experience, only personal opinion so here goes.

I warm up, then lift, then stretch. When I stretch, it's painful. When I'm in pain or were just in pain, I can't apply as much force so I can't lift as heavy or with as much control as I could otherwise. That's why I stretch after I lift. I stretch to be more flexible to perform the full squat and other full ROM exercises. There is a growth stimulus to be had from doing a full squat for example. The full squat allows a greater load to the muscle with a lighter weight on the bar. The result is easy to see with Olympic lifters and their large quads.
 
Thank you both for your replys - I can now see how rude my post must have sounded and I apologize for that.

Maybe the question I really wanted to ask, was "Are there any research done on the effects of stretching during the workout (between the sets), considering hypertrophy?" I think that should restrict our subject a little?

In passing, I've been stretching on a daily basis for years and more years, done dynamic stretching for warm-ups, used PNF to achieve side splits and so on, so I know something about the methods, but when it comes to subject "stretching for improving hypertrophy", I'm a novice. I think my post was just a result of frustration with my lack of knowledgement, sent in the late of night.

Funny thing about seeing things black&white, 'cause the other day I talked to my students (I teach Taekwon-Do) about how it can limit your progression - and now I find myself being the perfect example! May this be a lesson for me.

Peace.
 
Deltoid

I think you will find the answer withinn the "pimp my hst e-book".

here's the link: Pimp my HST e-book

There's a whole lot on strectching before/after and during exercise...enjoy!
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I didn't find your post rude at all. I just find it plain impossible to give you on-spot information for your needs on that topic because this topic is huge.

There sure is some scientific background on "Stretching for Hypertrophy", like this link that turned up using Google. From what I have read so far, stretching surely influences hypertrophy. But you should read that stuff on your own.
 
I don't think you are going to find much that supports static stretching causing hypertrophy in humans.
 
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(Totentanz @ Jan. 22 2008,08:19)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I don't think you are going to find much that supports static stretching causing hypertrophy in humans.</div>
As Totentanz said, you will not have hypertrophy in your muscles from stretching. We are not debating the usefulness of stretching before a workout though, are we?
 
You certainly can't expect hypertrophy from stretching. Otherwise, I'd be stretching the whole day. But it sure can be helpful.
 
Stretching should be done not just before, but after a workout... in my opinion. Studies show that static stretching may reduce your strength prior to a workout, so don't do it if you are going to go for maxes or something. But if you do dynamic stretches before and then a nice static stretching session after your workout, that would be best. Again, in my opinion and experience only.
 
<div>
(Totentanz @ Jan. 22 2008,10:41)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Stretching should be done not just before, but after a workout... in my opinion. Studies show that static stretching may reduce your strength prior to a workout, so don't do it if you are going to go for maxes or something. But if you do dynamic stretches before and then a nice static stretching session after your workout, that would be best. Again, in my opinion and experience only.</div>
Just giving my opinion here ... Totentanz is right: stretching does seem to reduce strength. My experience is that it not only reduces strength when done before a workout, but also when done between sets.
 
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