Mixed
Loaded inter-set stretch (20s) during resistance training selectively enhances soleus muscle thickness compared to traditional rest, while having ambiguous or negligible effects on the gastrocnemii in untrained men.
If you are untrained and want to maximize soleus growth, add a 20-second loaded stretch using your working weight immediately after each calf raise set. This may help the soleus grow more than the gastrocnemii. However, do not expect this to significantly increase the size of your calf muscles (gastrocnemii) compared to just resting between sets. Strength gains are maintained regardless of the method.
Results indicated a potential beneficial hypertrophic effect of STRETCH compared to TRAD for the SOL [0.7 mm, CI90% = (0, 1.6)], while the LG had more ambiguous effects [0.4 mm (−0.4, 1.3)] and MG effects were equivocal [0 mm (−0.6, 0.7)].
Why this rating
Single study, within-subject design, untrained population, small sample size (n=21), and ambiguous confidence intervals for key muscles.
Source
Loaded inter-set stretch may selectively enhance muscular adaptations of the plantar flexors
Derrick W. Van Every et al. · PLoS ONE · 2022
DOI 10.1371/journal.pone.0273451
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