Chronic Effects of Inter-Set Static Stretching on Morphofunctional Outcomes in Recreationally Resistance-Trained Male and Female.
Level 2 - randomized trial
Small individual controlled trial with allocated parallel groups
PubMed 36638500 · doi:10.1080/02701367.2022.2134547
What was done
Twenty-two recreationally resistance-trained males and females were allocated to an 8-week resistance training program performing either inter-set static stretching (IS, n = 12) or traditional resistance training with standard rest intervals (TRT, n = 10). Dynamic and isometric strength and ultrasound-assessed muscle thickness and architecture (fascicle length and pennation angle) of the elbow flexors and extensors were evaluated pre- and post-intervention.
What was found
Total training volume was significantly higher in TRT than IS (p = .031). Both groups demonstrated similar increases in maximal dynamic and isometric strength, with no significant between-group differences for any strength or morphological outcome. Within-group increases occurred in brachialis fascicle length for TRT (p = .033), and distal triceps brachii muscle thickness (p = .035) and pennation angle (p = .007) for IS. Biceps brachii thickness and architecture did not change significantly in either group.
Why it matters
Adding static stretching between sets compromises total training volume without offering clear benefits for strength or muscle hypertrophy over passive rest.
Limits
The sample size is small (n = 22), limiting statistical power. The abstract does not specify whether allocation was randomized or concealed, nor does it provide the exact stretching parameters or training load details.
Cited by
- context Static stretching between resistance training sets reduces power and strength output.