The Study
The effect of a combined long‐duration static stretching and resistance training regimen on a competitive bodybuilder: A case study
This study looks at just one person to see what happens when they stretch and lift weights. It can show us what might happen to that specific person, but it doesn't prove that stretching will definitely make muscles grow for everyone else.
Analysis score
Maximum 30 for a case report.
Where the score came from
Researchers tested what happens when a highly trained bodybuilder adds long, intense stretching sessions to his normal weightlifting routine.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 530 / 100
Quality score
Snapshots of a population at a single point in time, or descriptions of small groups. Can identify correlations and prevalence, but cannot determine cause and effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1These changes are significant for athletes seeking better mobility and strength, though the results only reflect one individual's response.
- 2After 12 weeks, ankle flexibility improved by 25.9%, leg strength increased by 11.4%, and calf muscle size grew by 7.4% to 23.4%, while muscle fiber length stayed the same.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
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.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.