Re: Loaded Passive Stretching between Sets

[Guest guest]

Tobias,

Schilling and Mike Stone wrote a good article on the effects of stretching

on

strength/power performance in the Feb 2000 Strength & Conditioning Journal (vol

22 no 1).

20 references are cited.

Bottom line: stretching may detrimentally affect acute strength and power.

Plisk

Yale University

New Haven, CT

> Could anybody tell me if there has been some studied of the effectiveness of

> loaded passive stretching between sets?

> Did anybody use them to achieve great flexibility??

>

> [A few months ago someone posted references which showed that static style

> stretches performed before strength and power training tended to decrease

> strength and power. Maybe someone could locate that article rapidly again.

Mel Siff]

>

> Thank you.

>

> Tobias Saueressig,

> Wuppertal, Germany

>

> Modify or cancel your subscription here:

>

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[Guest guest]

Loaded Passive Stretching between Sets

> Could anybody tell me if there has been some studied of the effectiveness

of

> loaded passive stretching between sets?

> Did anybody use them to achieve great flexibility??

>

> [A few months ago someone posted references which showed that static style

> stretches performed before strength and power training tended to decrease

> strength and power. Maybe someone could locate that article rapidly

again. Mel Siff]

>

Here are the references I have close at hand.

Krista -Dixon

Toronto, ON

**********

Journal of Applied Physiology

Vol. 89, Issue 3, 1179-1188, September 2000

Reduced strength after passive stretch of the human plantarflexors

J. R. Fowles, D. G. Sale, and J. D. MacDougall

Abstract: The purpose of this study was to assess strength performance after

an acute bout of maximally tolerable passive stretch (PSmax) in human

subjects. Ten young adults (6 men and 4 women) underwent 30 min of cyclical

PSmax (13 stretches of 135 s each over 33 min) and a similar control period

(Con) of no stretch of the ankle plantarflexors. Measures of isometric

strength (maximal voluntary contraction), with twitch interpolation and

electromyography, and twitch characteristics were assessed before (Pre),

immediately after (Post), and at 5, 15, 30, 45, and 60 min after PSmax or

Con. Compared with Pre, maximal voluntary contraction was decreased at Post

(28%) and at 5 (21%), 15 (13%), 30 (12%), 45 (10%), and 60 (9%) min after

PSmax (P < 0.05). Motor unit activation and electromyogram were

significantly depressed after PSmax but had recovered by 15 min. An

additional testing trial confirmed that the torque-joint angle relation may

have been temporarily altered, but at Post only. These data indicate that

prolonged stretching of a single muscle decreases voluntary strength for up

to 1 h after the stretch as a result of impaired activation and contractile

force in the early phase of deficit and by impaired contractile force

throughout the entire period of deficit.

**********

Res Q Exerc Sport 1998 Dec;69(4):411-5

Acute muscle stretching inhibits maximal strength performance.

Kokkonen J, AG, Cornwell A.

**********

Scand J Med Sci Sports 1998 Apr;8(2):65-77

Passive properties of human skeletal muscle during stretch maneuvers. A

review.

Magnusson SP.

Abstract: Despite limited scientific knowledge, stretching of human skeletal

muscle to improve flexibility is a widespread practice among athletes. This

article reviews recent findings regarding passive properties of the

hamstring muscle group during stretch based on a model that was developed

which could synchronously and continuously measure passive hamstring

resistance and electromyographic activity, while the velocity and angle of

stretch was controlled. Resistance to stretch was defined as passive torque

(Nm) offered by the hamstring muscle group during passive knee extension

using an isokinetic dynamometer with a modified thigh pad. To simulate a

clinical static stretch, the knee was passively extended to a pre-determined

final position (0.0875 rad/s, dynamic phase) where it remained stationary

for 90 s (static phase). Alternatively, the knee was extended to the point

of discomfort (stretch tolerance). From the torque-angle curve of the

dynamic phase of the static stretch, and in the stretch tolerance protocol,

passive energy and stiffness were calculated. Torque decline in the static

phase was considered to represent viscoelastic stress relaxation. Using the

model, studies were conducted which demonstrated that a single static

stretch resulted in a 30% viscoelastic stress relaxation. With repeated

stretches muscle stiffness declined, but returned to baseline values within

1 h. Long-term stretching (3 weeks) increased joint range of motion as a

result of a change in stretch tolerance rather than in the passive

properties. Strength training resulted in increased muscle stiffness, which

was unaffected by daily stretching. The effectiveness of different

stretching techniques was attributed to a change in stretch tolerance rather

than passive properties. Inflexible and older subjects have increased muscle

stiffness, but a lower stretch tolerance compared to subjects with normal

flexibility and younger subjects, respectively. Although far from all

questions regarding the passive properties of humans skeletal muscle have

been answered in these studies, the measurement technique permitted some

initial important examinations of vicoelastic behavior of human skeletal

muscle.

**********

Kokkonen, J., & , A. G. (1996). Acute stretching exercises

inhibit maximal strength performance. Medicine and Science in Sports

and Exercise, 28(5), Supplement abstract 1130.

Abstract excerpt: " Volunteers (M = 15; F = 17) were tested for leg strength

10 min after

20 min static, 20 min ballistic, and no stretching on separate days.

Both forms of stretching decreased subsequent strength performance in

each group of and the total Ss... It was suggested that the decrease could

be related to the Golgi

tendon organ stimuli inhibiting the action of spinal cord neurons of

the muscle groups involved in the heavy stretching. "

[Guest guest]

Here is an excerpt from an article on the topic of muscle growth and loaded

passive stretching:

>Loaded stretching and muscle growth is something that has not been studied

with human subjects. One reason for this is that no sport requires this

" skill " . I will simply ask you to take my word for it. All animal models

using stretch overload prove that it is a powerful stimulus for muscle

hypertrophy. Many of you who might be familiar with this animal model of

muscular hypertrophy may protest and say that the way that bodybuilders

train is nothing like the protocols used in these experiments to induce

muscle hypertrophy. I agree in that it would be highly unlikely that a

review board would allow such treatment of human subjects, nevertheless,

there is one study that gives rise to the probability that even limited

stretching could also be a powerful stimulus for muscle growth. Here is an

abstract from one such study to support the use of stretching in human

training.

1. Passive stretch stimulus ranging from 30 min to 8 hr per day were studied

on the slow twitch latisimus dorsi muscle (ALD) of the fowl for a 5-week

period.

2. A significant increase in the mass of the ALD was observed in all daily

durations of stretch stimulus applied. Nearly 50% of the mass increase that

occurred with stretch of 8 hr per day was obtained from durations of stretch

as short as 30 min per day.

3. Given that stretch is the equal of dynamic loading with respect to

increasing muscle mass, it is concluded that stretch stimulation periods as

short as 30 min per day may be just as effective as longer durations when

hypertrophy is the desired result, such as following fracture, or muscle

building in order to enhance athletic performance. 4. In fact it may be that

longer durations of daily stimulus may be detrimental to the muscle as the

functional capacity may be compromised. (Comp Biochem Physiol Comp Physiol

1993 Dec;106(4):755-758)

These authors have suggested what I have always thought. It is very

interesting that 50% percent of the hypertrophy seen with 8 hours of stretch

per day was already present with only 30 minutes per day. Of course, I am

not afraid to be wrong as long as there is a good chance that I may get some

growth out of it. In the training method that I will shortly present, I

encourage loaded stretching that is applied before putting down or " racking "

the weight. Stretching the " fatigued " muscle helps to eliminate spindle

induced spasm, yet produces a very effective loading stimulus.>

from " Training for Size and Strength: Advanced Training Planning for

Bodybuilders, Part 3 "

by Haycock M.Sc., CSCS

for the full article, see

http://www.thinkmuscle.com/articles/haycock/training-03.htm

Tobias Saueressig wrote:

> Could anybody tell me if there has been some studied of the effectiveness

of

loaded passive stretching between sets?

Did anybody use them to achieve great flexibility??

[A few months ago someone posted references which showed that static style

stretches performed before strength and power training tended to decrease

strength and power. Maybe someone could locate that article rapidly

again. Mel Siff]

Thank you.

Tobias Saueressig,

Wuppertal, Germany>

[Guest guest]

*Forgot to sign my letter - sorry Mel*

Here is an excerpt from an article on the topic of muscle growth and loaded

passive stretching:

>Loaded stretching and muscle growth is something that has not been studied

with human subjects. One reason for this is that no sport requires this

" skill " . I will simply ask you to take my word for it. All animal models

using stretch overload prove that it is a powerful stimulus for muscle

hypertrophy. Many of you who might be familiar with this animal model of

muscular hypertrophy may protest and say that the way that bodybuilders

train is nothing like the protocols used in these experiments to induce

muscle hypertrophy. I agree in that it would be highly unlikely that a

review board would allow such treatment of human subjects, nevertheless,

there is one study that gives rise to the probability that even limited

stretching could also be a powerful stimulus for muscle growth. Here is an

abstract from one such study to support the use of stretching in human

training.

1. Passive stretch stimulus ranging from 30 min to 8 hr per day were studied

on the slow twitch latisimus dorsi muscle (ALD) of the fowl for a 5-week

period.

2. A significant increase in the mass of the ALD was observed in all daily

durations of stretch stimulus applied. Nearly 50% of the mass increase that

occurred with stretch of 8 hr per day was obtained from durations of stretch

as short as 30 min per day.

3. Given that stretch is the equal of dynamic loading with respect to

increasing muscle mass, it is concluded that stretch stimulation periods as

short as 30 min per day may be just as effective as longer durations when

hypertrophy is the desired result, such as following fracture, or muscle

building in order to enhance athletic performance. 4. In fact it may be that

longer durations of daily stimulus may be detrimental to the muscle as the

functional capacity may be compromised. (Comp Biochem Physiol Comp Physiol

1993 Dec;106(4):755-758)

These authors have suggested what I have always thought. It is very

interesting that 50% percent of the hypertrophy seen with 8 hours of stretch

per day was already present with only 30 minutes per day. Of course, I am

not afraid to be wrong as long as there is a good chance that I may get some

growth out of it. In the training method that I will shortly present, I

encourage loaded stretching that is applied before putting down or " racking "

the weight. Stretching the " fatigued " muscle helps to eliminate spindle

induced spasm, yet produces a very effective loading stimulus.>

from " Training for Size and Strength: Advanced Training Planning for

Bodybuilders, Part 3 "

by Haycock M.Sc., CSCS

for the full article, see

http://www.thinkmuscle.com/articles/haycock/training-03.htm

Jean-Claude Cuenin

Switzerland

Tobias Saueressig wrote:

> Could anybody tell me if there has been some studied of the effectiveness

of

loaded passive stretching between sets?

Did anybody use them to achieve great flexibility??

[A few months ago someone posted references which showed that static style

stretches performed before strength and power training tended to decrease

strength and power. Maybe someone could locate that article rapidly

again. Mel Siff]

Thank you.

Tobias Saueressig,

Wuppertal, Germany>