Loaded stretching makes you grow. aka; Do what Rob tells ya.
Posted: Tue Apr 30, 2013 4:29 am
Seems science is catching up with the BP recommendations of adding some loaded stretching...
https://www.ncbi.nlm.nih.gov/pubmed/23625461Introduction:
Modulation of muscle characteristics was attempted through altering muscle stretch during resistance training. We hypothesized that stretch would enhance muscle responses.
Methods:
Participants trained for 8 weeks, loading the quadriceps in a shortened (SL-0-50o knee flexion; n=10) or lengthened (LL- 40-90o ; n=11) position, followed by 4 weeks detraining. Controls (CON; n=10) were untrained. Quadriceps strength, Vastus Lateralis architecture, anatomical cross-sectional area (aCSA), and serum IGF-I (insulin-like growth factor 1) were measured at weeks 0, 8, 10, and 12.
Results:
Increases in fascicle length (29±4% vs. 14±4%), distal aCSA (53±12% vs. 18±8%), strength (26±6% vs. 7±3%), and IGF-I (31±6% vs. 7±6%) were greater in LL compared to SL (P<0.05). No changes occurred in CON. Detraining decrements in strength and aCSA were greater in SL than LL (P<0.05).
Discussion:
Enhanced muscle in vivo (and somewhat IGF-I) adaptations to resistance training are concurrent with muscle stretch, which warrants its inclusion within training
