Effects of Static and Dynamic Stretching Performed Before Resistance Training on Muscle Adaptations in Untrained Men

Abstract

Ferreira-Júnior, JB, Benine, RPC, Chaves, SFN, Borba, DA, Martins-Costa, HC, Freitas, EDS, Bemben, MG, Vieira, CA, and Bottaro, M. Effects of static and dynamic stretching performed before resistance training on muscle adaptations in untrained men. J Strength Cond Res 35(11): 3050–3055, 2021—This study evaluated the effects of dynamic and static stretching (SS) performed before resistance training on biceps femoris hypertrophy and knee flexor strength gains in untrained young men. Forty-five untrained young men (age, 21.2 ± 0.5 years; mass, 72.2 ± 5.6 kg; height, 178 ± 1 cm) were randomly assigned to 1 of the 3 groups: (a) 80 seconds of SS (n = 14); (b) 80 seconds of dynamic stretching (DS, n = 13); or (c) control group (CON, n = 18) in which subjects performed no stretching before exercise. Both SS and DS were performed before resistance exercise. Resistance training consisted of 4 sets of 8–12 repetition maximum of seated leg curl exercise 2 days per week for 8 weeks, with a period of at least 48 hours between sessions. Unilateral biceps femoris muscle thickness (MT) and maximal isometric strength (MIS) of the knee flexors were measured 1 week before training and 1 week after the last training session. There were significant increases in MIS (SS = 13.9 ± 10.3 kgf; DS = 10.2 ± 13.1 kgf; CON = 12.7 ± 7.6 kgf; p < 0.05) and MT (SS = 6.0 ± 3.5 mm; DS = 6.7 ± 4.1 mm; CON = 5.7 ± 3.0 mm; p < 0.05) with no significant differences across groups (p > 0.05). Additionally, all groups demonstrated moderate effect sizes for MIS (1.27–1.4), and DS was the only group that had a large effect size for MT increases (DS = 2.18; SS = 1.35; CON = 0.92). In conclusion, 80 seconds of SS and DS did not induce any additional muscular adaptations to resistance training in untrained young men.