Static Stretching Following A Workout Leads To Muscle Gain | Men's Health Magazine Australia

Stretch Your Limits For Heroic Gains

The fitness elite has long viewed the static stretch as a shade anachronistic, trading it in for dynamic moves with ridiculous names such as ‘the scorpion’ and ‘the inchworm’. Fools! New US research shows that if you make time to hold a stretch at the end of your workout instead of beelining for the exit, you can increase your muscle mass by as much as 13 per cent.

Timing, however, is everything. Static stretching isn’t necessarily a force for fitness in every instance. In fact, performed pre-workout, calf and quad stretches can actually hamper your training.

According to one meta-analysis, static stretching reduces your power output in the subsequent session by 5.5 per cent. Wait until your cool down, however, and you can improve your strength by a bulky 237 per cent over the course of eight weeks. That’s some stretch, you’ll agree.

Research published in the Journal of Applied Physiology shows that stretching can have much the same effect on your muscles as resistance training does. Both cause micro tears in your muscle tissue – known as Z-line ruptures – that stimulate your muscle cells to

produce growth factors. It is these growth factors that prompt the manufacture of new muscle fibres and, in turn, the addition of extra weight plates to your barbell.

And a post-workout loosener needn’t take hours: just 10 minutes after your final deadlift will be enough to make you feel the benefits. Perform five sets of stretches that target your hamstrings, quads and calves, holding each pose for 30 seconds, and you’ll enjoy a far more relaxing route to gaining extra muscle. It’s the simplest way for you to stretch your potential.

Everything You Need To Know About Peaky Blinders Season 6

Everything You Need To Know About Peaky Blinders Season 6

At a time where Netflix seems to churn through TV seasons with the kind of speed you’d expect of a TikTok video going viral, Peaky Blinders isn’t one to give in to our penchant for instant gratification. Instead, the show has continued to take its time between...

The Rock Reveals He Wants To Be The Next James Bond

The Rock Reveals He Wants To Be The Next James Bond

With No Time to Die marking Daniel Craig’s final outing as the iconic 007 agent, James Bond, finding his replacement has intensified significantly. The rumour mill has continued to churn out various candidates, including the likes of Robert Pattinson, Henry Cavill and...

Recommended to you

More From