Loaded Inter-set Stretching for Muscular Adaptations in Trained Males: Is the Hype Real?

Tanuj Wadhi; Christopher Barakat; Alexandre L. Evangelista; Jeremy R. Pearson; Ashmeet S. Anand; Taylor E A Morrison; Jay O'Sullivan; Joseph Walters; Eduardo Oliveira De Souza

doi:10.1055/a-1529-6281

International Journal of Sports Medicine, Table of Contents

Int J Sports Med 2022; 43(02): 168-176
DOI: 10.1055/a-1529-6281

Training & Testing

Loaded Inter-set Stretching for Muscular Adaptations in Trained Males: Is the Hype Real?

Authors

Tanuj Wadhi

¹Department of Health Sciences & Human Performance, The University of Tampa, Tampa, United States
Christopher Barakat

¹Department of Health Sciences & Human Performance, The University of Tampa, Tampa, United States
Alexandre L. Evangelista

²Department of Physical Education, Nove de Julho University, SP, Brazil
Jeremy R. Pearson

¹Department of Health Sciences & Human Performance, The University of Tampa, Tampa, United States
Ashmeet S. Anand

³Medical and Performance Department, Seattle Sounders FC, Seattle, United States
Taylor E A Morrison

¹Department of Health Sciences & Human Performance, The University of Tampa, Tampa, United States
Jay O'Sullivan

¹Department of Health Sciences & Human Performance, The University of Tampa, Tampa, United States
Joseph Walters

¹Department of Health Sciences & Human Performance, The University of Tampa, Tampa, United States
Eduardo Oliveira De Souza

¹Department of Health Sciences & Human Performance, The University of Tampa, Tampa, United States

Abstract

The study examined the effects of adding a loaded stretch in the inter-set rest period (ISS) compared to traditional resistance training (TR) on muscular adaptations in resistance-trained males. Twenty-six subjects were randomly assigned into two groups (ISS: n=12; TR: n=14) and underwent an 8-week training regimen. Subjects in ISS underwent an additional loaded stretch for 30 s at 15% of their working load from the prior set during the inter-set rest periods. Muscle thickness of the pectoralis major at the belly (BMT) and lateral (LMT) portions, One-repetition maximum (1RM) and repetitions-to-failure (RTF) on the bench press exercise were measured at baseline and post 8 weeks of training. Additionally, volume load and perceptual parameters for exertion and recovery were measured. Both groups had similar total volume load and average perceptual parameters (p>0.05). There was a main time effect (p<0.01) for all but one dependent variable indicating that both groups responded similarly across time [(∆BMT: ISS=2.7±1.7 mm; TR = 3.0±2.2 mm), (∆LMT: ISS=3.2±1.6 mm; TR=2.8±1.7 mm, (∆1RM: ISS=6.6±3.8 kg; TR=7.5±5.7 kg). Repetitions-to-failure did not change in either group (∆RTF: ISS=0.0±2.1 repetitions; TR=0.0±2.3 repetitions, p>0.05). Our results suggest that addition of a loaded ISS does not affect muscular adaptations either positively or negatively in resistance-trained males.

Key words

muscle hypertrophy - strength - ISS - stretching - resistance training - training technique

Full Text

References

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