Inter-set stretch: A potential time-efficient strategy for enhancing skeletal muscle adaptations

Abstract

Time is considered a primary barrier to exercise adherence. Therefore, developing time-efficient resistance training (RT) strategies that optimize muscular adaptations is of primary interest to practitioners. A novel approach to the problem involves combining intensive stretch protocols with RT. Conceivably, integrating stretch into the inter-set period may provide an added stimulus for muscle growth without increasing session duration. Mechanistically, stretch can regulate anabolic signaling via both active and passive force sensors. Emerging evidence indicates that both lengthening contractions against a high load as well as passive stretch can acutely activate anabolic intracellular signaling pathways involved in muscle hypertrophy. Although longitudinal research investigating the effects of stretching between RT sets is limited, some evidence suggests it may in fact enhance hypertrophic adaptations. Accordingly, the purpose of this paper is threefold: (1) to review how the active force of a muscle contraction and the force of a passive stretched are sensed; (2) to present evidence for the effectiveness of RT with inter-set stretch for muscle hypertrophy (3) to provide practical recommendations for application of inter-set stretch in program design as well as directions for future research.

Influence of 8-weeks of supervised static stretching or resistance training of pectoral major muscles on maximal strength, muscle thickness and range of motion

“…Most recently, Warneke et al ( 2023a , b , c ) suggested static stretching as a potential alternative to common resistance-training methods, as the authors were not able to obtain significant differences in strength adaptations, muscle hypertrophy and flexibility when comparing 1 h of daily stretching with a commonly performed hypertrophy training routine (5 × 12 repetitions, three times per week). As resistance training can also improve ROM to a similar extent as static stretching (Alizadeh et al 2023 ), the practical applicability and additional benefit of 1 h stretching per muscle group must considered critically (Schoenfeld et al 2022 ). Furthermore, stretch training evidence is limited to studies mostly addressing lower extremity muscles (Warneke et al 2023b ).…”

Comparison of Supervised versus Self-Administered Stretching on Bench Press Maximal Strength and Force Development

“…This study was performed to counteract methodological limitations described by Schoenfeld et al [ 22 ] and others [ 5 , 6 , 14 ], indicating that long stretching durations were impractical. While increasing strength may potentially be particularly relevant for sport-specific tasks such as jumping and sprinting [ 46 ], or ball throwing velocity in handball [ 47 ], a recently published systematic review did not find stretch-induced performance enhancement [ 48 ], which seems in accordance with the lack of results for the rate of force development and explosive strength parameters obtained in the current study [ 15 ].…”

“…Wohlann et al [ 17 ] pointed out that 15 min of supervised stretching has the potential to substitute high-intensity pectoralis resistance training. However, Schoenfeld et al [ 22 ] highlighted the impracticality of stretching-induced strength gains, especially when this type of training requires a second person or special equipment. Therefore, this study explores the possibility of alternative and more practical stretching training such as home-based stretching training and directly compares it to supervised stretching training.…”

Inter-Set Foam Rolling of the Latissimus Dorsi Acutely Increases Repetitions in Lat Pull-Down Exercise without Affecting RPE

“…The reason for using inter-set foam rolling lies in the fact that some individuals in the gym often stretch the agonist muscle between sets. Although inter-set stretching is scientifically investigated for its theoretical advantage in terms of muscular hypertrophy as a chronic adaptation [ 31 , 32 , 33 , 34 ], the acute effects are not well-investigated and appear to be detrimental for resistance training performance in the set subsequent to the stretching procedure [ 35 , 36 ]. On the other hand, the literature reports that pre-exercise foam rolling enhances the range of motion without compromising muscle strength [ 9 , 10 ], but it seems to negatively affect the subsequent performance when it is performed between sets in lower limbs exercise [ 19 , 20 ].…”