Effects of Static and Dynamic Stretching Performed Before Resistance Training on Muscle Adaptations in Untrained Men
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João B. Ferreira-Junior ; Ricardo P.C. Benine [1] ; Suene F.N. Chaves [1] ; Diego A. Borba [2] ; Hugo C. Martins-Costa ; Eduardo D.S. Freitas ; Michael G. Bemben ; Carlos Vieira ; Martim Bottaro
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[1] Federal Institute of Sudeste of Minas Gerais, Campus Rio Pomba, MG, Brazil
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[2] Department of Human Movement Science, State University of Minas Gerais, Campus Ibirite, MG, Brazil
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- Localización: Journal of strength and conditioning research: the research journal of the NSCA, ISSN 1064-8011, Vol. 35, Nº. 11, 2021, págs. 3050-3055
- Idioma: inglés
- Texto completo no disponible (Saber más ...)
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Resumen
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.
