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Does Stretching Help Muscle Growth?

Stretching is beneficial to incorporate into your training regimen because it can increase your flexibility, decrease your risk of injury and prepare your muscles for activity. There are three major types of stretching, including static, dynamic and ballistic. To build muscle mass, you’ve got to overload your muscles by placing an adequate amount of stress on them. While stretching offers many training benefits, it is not an effective exercise for increasing muscle size.

  1. Stretching

    • When you stretch alone, it can either be static, dynamic or ballistic. Static stretching involves elongating a muscle and holding it in that position over time, such as reaching for your toes. Dynamic stretching is when you elongate a muscle but while you’re moving, such as swinging your leg up and back. Ballistic stretching, which is not recommended because of its ineffectiveness and risk of strains, is when you jerk or bounce while performing static stretches.

    Muscle Growth

    • According to Dr. Joseph A. Chromiak of the National Stretch and Conditioning Association, lifting weights is essential for those who are interested in building muscle size. Strength training provides the type of stress that overloads your muscle fibers and in turn your muscles heal back at an increased size. Beginners looking for muscle growth should lift weights two to three days per week and complete two to three sets of five to 12 repetitions of each exercise. Advanced lifters may split muscle groups into separate workouts so they have time to complete more exercises per muscle group. They should complete at least eight sets per muscle group, with each set consisting of about 12 repetitions.

    Benefits of Stretching

    • Although stretching won’t contribute to muscle growth, it is beneficial to incorporate into your workouts. Static stretching increases your range of motion and prevents muscle tightness. Muscle tightness can lead to improper posture and increased risk of injury. Fit it in after your workouts when your muscles are still warm to maximize its effectiveness. Dynamic stretching is a quality activity to do before your weight-training workouts. It increases your muscle temperature and blood flow, which in turn will prepare your muscles for weightlifting. Your performance during the first few sets will increase because your muscles will be better ready.

    Bottom Line

    • A comprehensive muscle-growth training plan is one that is rooted in a high-volume weight-training program. However, incorporating stretching into your regimen will only increase the effectiveness of your workouts. Fit in 10 to 15 minutes of dynamic stretching before your weight-training workouts so your muscles are at their best when you’re lifting, and five to 10 minutes of static stretching after your workouts so you avoid your muscles from becoming too tight after your workouts.

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