The effect of a combined long-duration static stretching and resistance training regimen on a competitive bodybuilder: A case study.
Study Goal
The researchers aimed to determine whether long-duration, high-intensity stretching combined with resistance training (RT) produces complementary or redundant muscular adaptations in well-trained individuals.
Results Summary
The study found that combining stretching and RT led to increased range of motion (25.9%), strength (11.4%), and muscle thickness (7.4%-23.4%), with meaningful changes in muscle architecture at multiple sites. However, generalizability is limited due to the case-study design.
Population
Competitive bodybuilder
Effective Dosage
60 minutes of stretching 6x/week alongside habitual RT
Duration
12 weeks
Interactions
None mentioned
| Intervention | Direction | Endpoint | Population | Dosage | Impact | Claim # |
|---|---|---|---|---|---|---|
long-duration, high-intensity stretching of the plantar flexors (60 min 6x/week for 12 weeks) in conjunction with habitual resistance training | increase | range of motion (RoM) | a competitive bodybuilder | 25.9% | increased | #1 |
long-duration, high-intensity stretching of the plantar flexors (60 min 6x/week for 12 weeks) in conjunction with habitual resistance training | increase | strength | a competitive bodybuilder | 11.4% | increased | #2 |
long-duration, high-intensity stretching of the plantar flexors (60 min 6x/week for 12 weeks) in conjunction with habitual resistance training | increase | muscle thickness (MT) | a competitive bodybuilder | 7.4%-23.4% | increased | #3 |
long-duration, high-intensity stretching of the plantar flexors (60 min 6x/week for 12 weeks) in conjunction with habitual resistance training | increase | muscle thickness (MT) at four sites | a competitive bodybuilder | - | exceeded the threshold for meaningful change | #4 |
long-duration, high-intensity stretching of the plantar flexors (60 min 6x/week for 12 weeks) in conjunction with habitual resistance training | increase | pennation angle (PA) at two sites | a competitive bodybuilder | - | exceeded the threshold for meaningful change | #5 |
combined stretching and resistance training protocols | increase | flexibility | a competitive bodybuilder | - | resulted in adaptations | #6 |
combined stretching and resistance training protocols | increase | strength | a competitive bodybuilder | - | resulted in adaptations | #7 |
combined stretching and resistance training protocols | increase | muscle thickness (MT) | a competitive bodybuilder | - | resulted in adaptations | #8 |
Both resistance training (RT) and long-duration, high-intensity stretching induce muscular adaptations; however, it is unknown whether the modalities are complementary or redundant, particularly in well-trained individuals. A case-study was conducted on a competitive bodybuilder implementing long-duration, high-intensity stretching of the plantar flexors (60 min 6x/week for 12 weeks) in conjunction with their habitual RT. Ultrasound muscle architecture (muscle thickness [MT], fascicle length [FL], and pennation angle [PA]) measurements were collected at multiple sites at four weekly baseline sessions, six (mid) and 12 (post1) weeks following the commencement of the intervention, and a week after the intervention (post2) while isometric strength and range of motion (RoM) were obtained once at baseline, mid, post1, and post2. 2SD band plots were constructed to determine meaningful changes in MT, FL, and PA from the four baseline measures while percentage and absolute change across each timepoint were calculated for all variables. From baseline to post 1, RoM, strength, and MT increased 25.9%, 11.4%, and 7.4%-23.4%, respectively, while four MT and two PA sites exceeded the threshold for meaningful change. The combined stretching and RT protocols resulted in flexibility, strength, and MT adaptations; however, findings should be generalized with caution given the case-study nature of our investigation.