Can Extra Stretching Make Bodybuilders Stronger and More Flexible?
The effect of a combined long‐duration static stretching and resistance training regimen on a competitive bodybuilder: A case study
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Adding 60 minutes of daily stretching actually increased muscle size (up to 23.4% thickness) and strength (11.4%) in a highly trained athlete.
Most fitness experts believe long-duration static stretching temporarily reduces strength and that hypertrophy primarily comes from mechanical tension via resistance training.
Practical Takeaways
If you're a lifter or athlete, try adding 30-60 minutes of targeted static stretching to your routine 3-6 days a week to potentially boost flexibility, strength, and muscle growth.
Not medical advice. For informational purposes only. Always consult a healthcare professional. Terms
Surprising Findings
Adding 60 minutes of daily stretching actually increased muscle size (up to 23.4% thickness) and strength (11.4%) in a highly trained athlete.
Most fitness experts believe long-duration static stretching temporarily reduces strength and that hypertrophy primarily comes from mechanical tension via resistance training.
Practical Takeaways
If you're a lifter or athlete, try adding 30-60 minutes of targeted static stretching to your routine 3-6 days a week to potentially boost flexibility, strength, and muscle growth.
Publication
Journal
Physiological Reports
Year
2025
Authors
Kai A Homer, Eric R. Helms, Alyssa-Joy Spence
Related Content
Claims (5)
If experienced athletes add long static stretching to their regular weightlifting routine, they can significantly improve how far their ankles bend without losing the strength or muscle gains they've already built.
Adding long static stretches to your regular weightlifting routine might help competitive bodybuilders build stronger calf muscles. Over three months, this extra stretching could boost their leg strength by about 11%, making it a useful addition to their normal workout plan.
Adding long static stretches to your regular weightlifting routine might actually help your calf muscles grow bigger in specific spots. Research suggests that doing this for 12 weeks could increase muscle size by up to 23% in experienced athletes.
Doing long static stretches along with weightlifting for 12 weeks can change the angle of muscle fibers in certain parts of the calf muscle, but not all parts. This means the muscle adapts differently depending on where you look, rather than changing evenly throughout.
Adding long static stretches to weightlifting doesn't actually make the calf muscles longer in experienced athletes over three months. This means that when advanced lifters get more flexible and stronger from stretching, it's probably happening for reasons other than just physically lengthening the muscle fibers.