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Randomized Controlled Trial
. 2024 Jun;124(6):1885-1893.
doi: 10.1007/s00421-023-05413-y. Epub 2024 Jan 19.

Influence of 8-weeks of supervised static stretching or resistance training of pectoral major muscles on maximal strength, muscle thickness and range of motion

Tim Wohlann  1   2 , Konstantin Warneke  3 , Vincent Kalder  4 , David G Behm  5 , Tobias Schmidt  6 , Stephan Schiemann  7
Affiliations
Randomized Controlled Trial

Influence of 8-weeks of supervised static stretching or resistance training of pectoral major muscles on maximal strength, muscle thickness and range of motion

Tim Wohlann et al. Eur J Appl Physiol. 2024 Jun.

Abstract

Objectives: Current research suggests static stretch-induced maximal strength increases and muscle hypertrophy with potential to substitute resistance-training routines. However, most studies investigated the plantar flexors. This study explored the effects of a static stretching program on maximal strength, hypertrophy and flexibility of the pectoralis major and compared the effects with those of traditional resistance training.

Methods: Eighty-one (81) active participants were allocated to either a static stretching, strength-training or control group. Pectoralis stretching was applied 15 min/day, 4 days per week for 8 weeks, while resistance training trained 3 days per week, 5 × 12 repetitions.

Results: There was an increase in all parameters (strength: p < 0.001, ƞ2 = 0.313, muscle thickness: p < 0.001, ƞ2 = 0.157-0.264, flexibility: p < 0.001, ƞ2 = 0.316) and a time*group interaction (strength: p = 0.001, ƞ2 = 0.154, muscle thickness: p = 0.008-0.001, ƞ2 = 0.117-0.173, flexibility: p < 0.001, ƞ2 = 0.267). Post-hoc testing showed no difference between both intervention groups regarding maximal strength and muscle thickness (p = 0.905-0.983, d = 0.036-0.087), while flexibility increased in the stretching group (p = 0.001, d = 0.789).

Conclusion: Stretching showed increases in maximal strength and hypertrophy, which were comparable with commonly used resistance training. Based on current literature, the influence of mechanical tension as the underlying mechanism is discussed. Furthermore, as equipment and comparatively long stretching durations are requested to induce meaningful strength increases in recreationally active participants, practical application seems limited to special circumstances.

Keywords: Flexibility; Resistance training; Stretching; Tension.

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Conflict of interest statement

The authors have no relevant financial or non-financial interests to disclose.

Figures

Fig. 1
Fig. 1
Measurement of maximal strength of pectoralis muscle
Fig. 2
Fig. 2
Sonography distance measurement of muscle thickness of pectoralis major muscle
Fig. 3
Fig. 3
Measurement of the range of motion (ROM) test
Fig. 4
Fig. 4
Measurement of 15 min of stretching with retightening. Stretching intensity was measured every 10 s
See this image and copyright information in PMC

References

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