The question stands, does stretching improve muscle gains?

We all know that resistance training is the best way to build muscle. What does science say about stretching? 

A study in 2024 took 1,318 participants and put them through intense static stretching for minimum two weeks.

The participants were put through longer duration stretches throughout that time and the results were quite interesting. The study says that with enough intensity and duration on stretches, there is a minimum increase in muscle size and strength. The real benefit comes from resistance training.

Another study shows 81 experienced lifters in a 8-week study going through resistance training paired with prolonged stretching. The measure will be based off of chest growth. The active lifters performed chest resistance training and 15 minutes of static stretching.

The results? Resistance training compared to resistance training with stretching yielded similar results.

In conclusion, it is important to incorporate both resistance training and stretching into your routine. Not only will it help with feeling less sore and improve recovery – but will also regulate blood circulation, increase ROM (range of motion), and improve health on joints.

References:

1. https://www.springeropen.com/search?query=Effects+of+Chronic+Static+Stretching+on+Maximal+Strength+and+Muscle+Hypertrophy%3A+A+Systematic+Review+and+Meta-Analysis+with+Meta-Regression&searchType=publisherSearch

2. https://link.springer.com/article/10.1007/s00421-023-05413-y