Comparison of the effects of long-lasting static stretching and hypertrophy training on maximal strength, muscle thickness and flexibility in the plantar flexors
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Comparison of the effects of long-lasting static stretching and hypertrophy training on maximal strength, muscle thickness and flexibility in the plantar flexors. / Warneke, Konstantin; Wirth, Klaus; Keiner, Michael et al.
In: European Journal of Applied Physiology, Vol. 123, No. 8, 08.2023, p. 1773-1787.Research output: Journal contributions › Journal articles › Research › peer-review
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TY - JOUR
T1 - Comparison of the effects of long-lasting static stretching and hypertrophy training on maximal strength, muscle thickness and flexibility in the plantar flexors
AU - Warneke, Konstantin
AU - Wirth, Klaus
AU - Keiner, Michael
AU - Lohmann, Lars H.
AU - Hillebrecht, Martin
AU - Brinkmann, Anna
AU - Wohlann, Tim
AU - Schiemann, Stephan
N1 - Open Access funding enabled and organized by Projekt DEAL. Publisher Copyright: © 2023, The Author(s).
PY - 2023/8
Y1 - 2023/8
N2 - Maximal strength measured via maximal voluntary contraction is known as a key factor in competitive sports performance as well as injury risk reduction and rehabilitation. Maximal strength and hypertrophy are commonly trained by performing resistance training programs. However, literature shows that long-term, long-lasting static stretching interventions can also produce significant improvements in maximal voluntary contraction. The aim of this study is to compare increases in maximal voluntary contraction, muscle thickness and flexibility after 6 weeks of stretch training and conventional hypertrophy training. Sixty-nine (69) active participants (f = 30, m = 39; age 27.4 ± 4.4 years, height 175.8 ± 2.1 cm, and weight 79.5 ± 5.9 kg) were divided into three groups: IG1 stretched the plantar flexors continuously for one hour per day, IG2 performed hypertrophy training for the plantar flexors (5 × 10–12 reps, three days per week), while CG did not undergo any intervention. Maximal voluntary contraction, muscle thickness, pennation angle and flexibility were the dependent variables. The results of a series of two-way ANOVAs show significant interaction effects (p < 0.05) for maximal voluntary contraction (ƞ2 = 0.143–0.32, p < 0.006), muscle thickness (ƞ2 = 0.11–0.14, p < 0.021), pennation angle (ƞ2 = 0.002–0.08, p = 0.077–0.625) and flexibility (ƞ2 = 0.089–0.21, p < 0.046) for both the stretch and hypertrophy training group without significant differences (p = 0.37–0.99, d = 0.03–0.4) between both intervention groups. Thus, it can be hypothesized that mechanical tension plays a crucial role in improving maximal voluntary contraction and muscle thickness irrespective whether long-lasting stretching or hypertrophy training is used. Results show that for the calf muscle, the use of long-lasting stretching interventions can be deemed an alternative to conventional resistance training if the aim is to increase maximal voluntary contraction, muscle thickness and flexibility. However, the practical application seems to be strongly limited as a weekly stretching duration of up to 7 h a week is opposed by 3 × 15 min of common resistance training.
AB - Maximal strength measured via maximal voluntary contraction is known as a key factor in competitive sports performance as well as injury risk reduction and rehabilitation. Maximal strength and hypertrophy are commonly trained by performing resistance training programs. However, literature shows that long-term, long-lasting static stretching interventions can also produce significant improvements in maximal voluntary contraction. The aim of this study is to compare increases in maximal voluntary contraction, muscle thickness and flexibility after 6 weeks of stretch training and conventional hypertrophy training. Sixty-nine (69) active participants (f = 30, m = 39; age 27.4 ± 4.4 years, height 175.8 ± 2.1 cm, and weight 79.5 ± 5.9 kg) were divided into three groups: IG1 stretched the plantar flexors continuously for one hour per day, IG2 performed hypertrophy training for the plantar flexors (5 × 10–12 reps, three days per week), while CG did not undergo any intervention. Maximal voluntary contraction, muscle thickness, pennation angle and flexibility were the dependent variables. The results of a series of two-way ANOVAs show significant interaction effects (p < 0.05) for maximal voluntary contraction (ƞ2 = 0.143–0.32, p < 0.006), muscle thickness (ƞ2 = 0.11–0.14, p < 0.021), pennation angle (ƞ2 = 0.002–0.08, p = 0.077–0.625) and flexibility (ƞ2 = 0.089–0.21, p < 0.046) for both the stretch and hypertrophy training group without significant differences (p = 0.37–0.99, d = 0.03–0.4) between both intervention groups. Thus, it can be hypothesized that mechanical tension plays a crucial role in improving maximal voluntary contraction and muscle thickness irrespective whether long-lasting stretching or hypertrophy training is used. Results show that for the calf muscle, the use of long-lasting stretching interventions can be deemed an alternative to conventional resistance training if the aim is to increase maximal voluntary contraction, muscle thickness and flexibility. However, the practical application seems to be strongly limited as a weekly stretching duration of up to 7 h a week is opposed by 3 × 15 min of common resistance training.
KW - Calf muscle
KW - Maximum strength
KW - Mechanical tension
KW - Range of motion
KW - Resistance training
KW - Physical education and sports
UR - http://www.scopus.com/inward/record.url?scp=85151949400&partnerID=8YFLogxK
UR - https://www.mendeley.com/catalogue/0ce09346-ed0e-370c-9285-37c4bf128067/
U2 - 10.1007/s00421-023-05184-6
DO - 10.1007/s00421-023-05184-6
M3 - Journal articles
C2 - 37029826
AN - SCOPUS:85151949400
VL - 123
SP - 1773
EP - 1787
JO - European Journal of Applied Physiology
JF - European Journal of Applied Physiology
SN - 1439-6319
IS - 8
ER -