Mixed
A 6-week static stretching program, regardless of frequency (1x or 3x per week) or volume-equated duration, does not increase muscle strength or muscle architecture (thickness/pennation angle) of the medial gastrocnemius in healthy, non-athletic males.
If you are doing static stretching to build muscle or get stronger, this 6-week protocol will not work. Whether you stretch once a week for 6 minutes or three times a week for 2 minutes, you will not see changes in muscle size or strength. Stretching is useful for range of motion, but do not expect it to replace resistance training for hypertrophy or strength gains.
There were no significant changes in all variables before and after the 6-week SS program, regardless of weekly frequency (p > 0.05).
Why this rating
Randomized controlled trial with volume-equated groups, though limited by small sample size (n=24) and short duration (6 weeks).
Source
The effects of static stretching programs on muscle strength and muscle architecture of the medial gastrocnemius
Shigeru Sato et al. · PLoS ONE · 2020
DOI 10.1371/journal.pone.0235679
Related findings · Mixed
- Bariatric surgery (VSG and RYGB) is the most effective and sustainable treatment for obesity, producing marked and sustained weight loss that non-surgical interventions cannot match.Strong
- Severely protein-deficient diets (2–3% energy) induce lean body mass loss and metabolic imbalance, whereas adequate protein intake (0.66 g/kg/d minimum) is a prerequisite for maintaining muscle, bone, and physiological function.Strong
- For patients with Class III obesity (BMI >39.9 kg/m2), metabolic bariatric surgery (MBS) is significantly more effective than any currently approved medication, with BilioPancreatic Diversion (BPD) showing the highest estimated weight loss.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →