Does Stretching Between Sets Build Bigger Calves?
Loaded inter-set stretch may selectively enhance muscular adaptations of the plantar flexors
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Loaded inter-set stretching only significantly increased the deep soleus muscle, leaving the main outer calf muscles (gastrocnemii) with ambiguous growth results.
Fitness culture often promotes stretching as a universal hypertrophy booster. Finding that it selectively targets one specific muscle while ignoring the others contradicts the 'stretch everything' mentality.
Practical Takeaways
Add a 20-second loaded static stretch (e.g., holding a light dumbbell or using a calf machine at a fixed angle) during your rest periods between calf raise sets.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Loaded inter-set stretching only significantly increased the deep soleus muscle, leaving the main outer calf muscles (gastrocnemii) with ambiguous growth results.
Fitness culture often promotes stretching as a universal hypertrophy booster. Finding that it selectively targets one specific muscle while ignoring the others contradicts the 'stretch everything' mentality.
Practical Takeaways
Add a 20-second loaded static stretch (e.g., holding a light dumbbell or using a calf machine at a fixed angle) during your rest periods between calf raise sets.
Publication
Journal
PLoS ONE
Year
2022
Authors
Derrick W Van Every, Max Coleman, A. Rosa, Hugo Zambrano, Daniel L Plotkin, Xavier Torres, M. Mercado, E. D. De Souza, Andrew Alto, D. Oberlin, A. Vigotsky, B. Schoenfeld
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Claims (6)
Doing a short, weighted stretch between workout sets doesn't reliably make your calf muscles grow bigger compared to just resting normally. This suggests that stretching between sets might only help certain muscles, rather than working for every muscle group.
If you do weight training for eight weeks, the outer part of your calf muscle tends to grow bigger than the inner calf and the deeper calf muscle. This happens because the outer calf has more fast-twitch fibers that are naturally better at building size.
Adding a short, weighted stretch between your workout sets might give your calf muscles a small strength boost compared to just resting, without hurting your overall workout progress.
Adding a short, weighted stretch between your workout sets won't make your gym session take longer because you're doing it during your normal rest breaks. This means you can potentially build more muscle without having to spend extra time at the gym.
If you swap out your usual rest breaks between weightlifting sets for stretches that include light weights, this claim says it will help your calf muscle grow bigger and get stronger. It suggests that active stretching beats just sitting still when trying to build calf size and power.