Mixed
Concurrent long-duration static stretching (1 hour, 6 days/week) and resistance training induces significant muscle thickness hypertrophy and strength gains in highly trained bodybuilders, suggesting the modalities are complementary rather than redundant.
If you are an experienced bodybuilder looking to maximize calf growth, adding 1 hour of daily static stretching to your existing resistance training routine may yield greater muscle thickness gains than resistance training alone. Use an orthotic device to achieve high intensity (8/10 pain) during these sessions. Note that this protocol is demanding and may not be necessary or effective for untrained individuals.
The combined stretching and RT protocols resulted in flexibility, strength, and MT adaptations... Combined stretching and RT resulted in superior MT adaptations compared to RT alone (baseline) in a competitive bodybuilder
Why this rating
Single-subject case study with no control group, limiting generalizability and statistical power.
Source
The effect of a combined long‐duration static stretching and resistance training regimen on a competitive bodybuilder: A case study
Kai A. Homer et al. · Physiological Reports · 2025
DOI 10.14814/phy2.70156
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