Stretching it: Does Stretching help Increase Muscular Mass? by Jerry Brainum 7/23

 

 

The components of physical fitness include muscular strength, muscular endurance, cardiovascular fitness, and flexibility. Of these fitness factors, the most ignored is flexibility. The most accepted way to increase and maintain flexibility is through stretching movements. Various types of stretches exist and will be discussed in detail later. While there is no doubt that having greater flexibility is an asset for many reasons, the value of formal stretching has come into question in recent years. This raises the question of whether stretching should always be included in a fitness routine. The answer to that question is yes, but this doesn't mean that direct stretching movements need to be done. Indeed, some evidence shows that stretching immediately prior to lifting weights can reduce muscle strength by as much as 24%. The reason for that has to do with the viscoelastic properties of connective tissue. In essence, for maximal strength, it's better to have connective tissue tight rather than loose, as would occur with stretching shortly before engaging in resistance training. But that doesn't negate the benefits offered by increased flexibility.

One of the primary reasons why most people stretch is to prevent injuries. The thought is that being more flexible will reduce the probability of incurring an injury. Doing regular stretching movements is thought to increase the range of motion for muscles, and that will help to protect against incurring injuries. However, it's also possible to have too much flexibility, which would paradoxically increase the risk of injuries. One review that involved athletes found that hypermobile joints or joints that are highly flexible increased the risk of knee injuries during sports activities. And despite countless studies being published that talk about how stretching can prevent injuries, there is no definitive evidence that it does. What does seem to help in that regard is warming up. Indeed, stretching itself is more effective when it follows a light warm-up. With resistance training, the best way to warm up a muscle is to do at least one or more light sets of an exercise before adding more weight. While having stiff connective tissue is beneficial for strength, muscle is different and it's best to warm up the muscle by increasing blood flow within the muscle. This not only helps to prevent injuries but also increases the strength of muscular contractions.

A 2004 study examined the existing medical literature about the effects of stretching on injury prevention. The study noted that 27 studies published since 1962 found that stretching does increase muscle flexibility and joint range of motion or ROM. And you don't need to do extensive stretching routines to get those benefits. I've seen people in the gym do as much as 30 minutes or more of stretching prior to engaging in a weight workout, and they are wasting their time. They often stretch muscles that aren't being trained that day, which is senseless . . .