Acute Effects of Inter-set Stretching on Performance and Metabolic Parameters of Resistance-trained Men.
Level 2 - randomized trial
Randomized crossover trial
PubMed 36895845 · doi:10.70252/VHXB7598
What was done
Seventeen resistance-trained men completed two protocols 7 days apart in a randomized crossover design: resistance training with inter-set stretching (ISS) versus traditional training with passive rest (TT). Both protocols involved 7 sets of seated cable flyes using a 10-repetition maximum load. Between sets, participants performed either 45 seconds of passive static stretching of the agonist muscles (ISS) or 45 seconds of passive rest (TT). Outcomes measured immediately post-session included bench press 1-RM change, pectoralis major muscle swelling (ultrasound), blood lactate, total load lifted (TLL), and internal training load (ITL).
What was found
No exact numerical values were reported in the abstract for the outcome measures. Change in maximal bench press 1-RM did not differ between conditions (p > 0.05). Traditional training resulted in significantly greater pectoralis major muscle swelling (p < 0.05), blood lactate (p < 0.05), total load lifted (p < 0.05), and internal training load (p < 0.05) compared to the inter-set stretching protocol.
Why it matters
Incorporating 45-second static stretches between sets acutely blunts total training volume, metabolic accumulation, and muscle swelling compared to standard passive rest. This suggests inter-set stretching reduces acute session stimulus rather than enhancing it during upper-body isolation movements.
Limits
The study had a small sample size (n = 17) and only evaluated acute responses in young, trained men during a single isolation exercise. Long-term hypertrophic or strength adaptations were not measured, and absolute numeric values and effect sizes for the primary outcomes were omitted from the abstract.
Cited by
- supports Stretching between resistance training sets reduces power and strength output on subsequent efforts.