Early-phase resistance training strength gains in novice lifters are enhanced by doing static stretching

Journal of Strength and Conditioning Research
Joke KokkonenJason B Winchester

Abstract

This study investigated differences in lower-body strength improvements when using standard progressive resistance training (WT) vs. the same progressive resistance training combined with static stretching exercises (WT + ST). Thirty-two college students (16 women and 16 men) were pair matched according to sex and knee extension 1 repetition maximum (1RM). One person from each pair was randomly assigned to WT and the other to WT + ST. WT did 3 sets of 6 repetitions of knee extension, knee flexion, and leg press 3 days per week for 8 weeks with weekly increases in the weight lifted. The WT + ST group performed the same lifting program as the WT group along with static stretching exercises designed to stretch the hip, thigh, and calf muscle groups. Stretching exercise sessions were done twice a week for 30 minutes during the 8-week period. WT significantly (p < 0.05) improved their knee flexion, knee extension, and leg press 1RM by 12, 14, and 9%, respectively. WT + ST, on the other hand, significantly (p < 0.05) improved their knee flexion, knee extension, and leg press 1RM by 16, 27, and 31, respectively. In addition, the WT + ST group had significantly greater knee extension and leg press gains (p < 0.05) than the WT group. Ba...Continue Reading

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Citations

Feb 3, 2012·Journal of Strength and Conditioning Research·Arnold G NelsonDavid A Arnall
Oct 6, 2012·Journal of Strength and Conditioning Research·John M McNamara, David J Stearne
Dec 21, 2012·Journal of Strength and Conditioning Research·Carmen L Borges BastosJason B Winchester
Jun 26, 2017·European Journal of Applied Physiology·Pornpimol MuanjaiSigitas Kamandulis
Jan 29, 2019·Journal of Strength and Conditioning Research·Alexandre L EvangelistaJulia Maria DʼAndréa Greve
Aug 15, 2014·American Journal of Physiology. Cell Physiology·Michael R HicksPaul R Standley
Oct 13, 2017·Journal of Strength and Conditioning Research·Takamasa Mizuno
Apr 10, 2017·European Journal of Applied Physiology·Pornpimol MuanjaiSigitas Kamandulis
Aug 11, 2021·International Journal of Sports Medicine·Tanuj WadhiEduardo Oliveira De Souza
Oct 1, 2019·Journal of Strength and Conditioning Research·João B Ferreira-JúniorMartim Bottaro

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