Hormonal
Integrating passive stretch into the inter-set rest period of resistance training enhances muscle hypertrophy compared to standard passive rest, particularly in type I muscle fibers, without compromising strength gains.
To potentially maximize muscle growth without extending your workout time, hold a passive stretch for 20-30 seconds immediately after your last rep of each set, during your rest period. Aim for a discomfort level of 8 out of 10. This strategy appears most beneficial for slower-twitch (Type I) muscle fibers and does not appear to negatively impact long-term strength gains.
Emerging evidence indicates that both lengthening contractions against a high load as well as passive stretch can acutely activate anabolic intracellular signaling pathways involved in muscle hypert... some evidence suggests it may in fact enhance hypertrophic adaptations... inter-set stretch may be more effective in hypertrophy of type I muscle fibers... current research does not indicate deleterious effects across different populations on long-term strength outcomes
Why this rating
The paper is a review citing mixed human evidence (some positive, some null) and extensive animal/in vitro data; human longitudinal data is limited and methodologically varied.
Source
Inter-set stretch: A potential time-efficient strategy for enhancing skeletal muscle adaptations
Brad J. Schöenfeld et al. · Frontiers in Sports and Active Living · 2022
DOI 10.3389/fspor.2022.1035190
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