Can STRETCHING Build Muscle?

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Picturefit on KZbin! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance!
Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #cardio #gains #lifting

[@lufox0148]

1 hour stretch? I can barely count to 10

[@iyad2446]

Same

[@michaeltagor4238]

Yeah I've been watching this david guy here on KZbin and he's always like "find a stretch and hold for 20-30 seconds" and I'm like mate I can barely hold it for 15 seconds

[@YTho-ev1ej]

@@michaeltagor4238 I watch the same bloke and the couch stretch is fucken agony 😂

[@tomalol9772]

@@michaeltagor4238 It's all about finding a level of stretch that you can hold for 30 seconds to get the most benefit. This is going to be different for everyone based on their level of flexibility as well as many other things.

[@arihantbhardwaj1879]

Same

[@darksmiley5081]

Personally, I like stretching because it improves my mobility, so I can work out more efficiently (which, in turn, helps me get more gains). I already use it as a tool to keep me somewhat active on my rest days because I can't just sit around when I have a workout routine, I need to move every day. Has a lot of benefits imo, I definitely recommend it

[@fansee1368]

My squats started going up tremendously after picking up a stretching routine Flexibility's extremely underrated in the fitness world, ngl

[@uneditedlife2208]

@@fansee1368 what routine are you running?

[@user-rizzwan]

@@fansee1368 the squat is mobility heavy so it makes perfect sense in a way having more mobility means you can more effectively produce power imo

[@fansee1368]

@@user-rizzwan I was also extremely sedentary before picking up the gym, so my legs were even more stiff than the average male's Wish I didn't neglect it as much, not gonna lie lmao

[@dsuperCL]

PictureFit has really improved his production values in the last couple of months: his videos looks amazing, the animations are so much fun to watch, his writing and voice overall feels so much relaxed and entertaining to listen. Makes me happy for him: the content he delivers is so important for the people out there that making his videos "more fun" to watch its a win-win for everyone, as his audience grows and more people get the information he delivers. Please keep up the good work, PF!

[@PictureFit]

Thanks for the kind words Daneil.

[@Alex617x]

Stretch. Do it. Or you’ll be stiff when you’re old. You’ll fall easier because you’ll have less range of motion and you’ll injure yourself easier because your muscles won’t be used to stretching, so they will hyperextend and your muscle will be injured. Just like resistance training. Stretching does cause micro tears in the muscle fibers, so they do actually help hypertrophy, not to mention you’re recruiting more of your muscle for your resistance training if you stretch before your workout. And stretching after your workout helps remove lactic acid. 30 seconds to one minute is good enough for each muscle you stretch.

[@masterleon40]

this is complete bullshit. every single part of what you just wrote is false, with the exception of the micro tears and the stretch times, that's not wrong per se, it's just misleading.

[@josephabrams8529]

All true, except make sure your pre-workout stretch is light and mobility based. Deep intense stretching before a workout can be dangerous. Save that stuff for after the workout.

[@benjamineastwood5616]

yeah i’d agree, static stretching will decrease power and strength before working out.

[@sirtetris]

that last part about lactic acid is completely unnecessary because lactic acid actually helps in muscle activity and contrary to popular belief is not actually what causes pain in your muscle

[@masterleon40]

K, imma address every point. *Do it. Or you’ll be stiff when you’re old* Stiffness is a neurological response. basically your nervous system is telling you that it doesn't trust that range of motion and it fears injury. stretching makes the nervous system shut up, but doesn't prevent injury. If you want to not be stiff and prevent injury, you achieve that by training your muscles, not by stretching. *you’ll injure yourself easier because your muscles won’t be used to stretching, so they will hyperextend and your muscle will be injured* This is false, what determines if you get injured is your tissue integrity and the stress applied to your tissues. Improving your tissue integrity is achieved by resistance training. Stretching doesn't make your muscles used to stretching, it makes your nervous system used to stretching. *Stretching does cause micro tears in the muscle fibers, so they do actually help hypertrophy* Static stretching generates a minuscule amount of passive tension, which has a very negligible hypertrophy effect(shall i remind you that micro tears are not the main driver of hypertrophy, total mechanical tension is). *you’re recruiting more of your muscle for your resistance training if you stretch before your workout* If you talk about a warm up consisting in mobilising joints, active stretching and respective post activation potentiation, then yes, that does improve power output. If you're talking about static stretching, that actually reduces power output, so that claim would be false. *And stretching after your workout helps remove lactic acid* Nope it doesn't, for 2 reasons. First, lactic acid doesn't exist in the human body, Lactate, which is a base not an acid, does. Second, lactate levels clear out after minutes to a couple hours by themselves, so there is no reason to try to clear it out faster, as it doesn't have any negative effects nor does it correlate with muscle soreness. *30 seconds to one minute is good enough for each muscle you stretch.* This one i agree with, because it has been shown that stretching sets of 30s and 60s have the same range of motion improvement effect, so if you want to dismiss everything I've said and still stretch because it feels good(i do it sometimes, no shame in that) or something, stick with 30s sets. Having said that, if you wanna stretch for it's supposed benefits, there's better ways to achieve greater range of motion, actually prevent injury and not experience the drawbacks of static stretching. Those better ways are resistance training at lengthened muscle positions, like RDLs for the hamstrings.

[@maxrotceig]

Strech a bit every muscle, in worst case you will gain mobility it's always good

[@GreenNastyRabbit]

Stretching is a must… it helps a lot after reps. If I don’t stretch I can’t finish correctly my sets. It really helps to push the last ones!

[@dbfzato-1327]

It does seen that people that do alot of yoga do tend to have really well toned muscles

[@ichigo-at]

Thank you for helping youngman to get to their dream boady goals i really want to see you'r physic looks like sense you are one of the best fitness youtubers 👌

[@hemman7931]

5:23 Load load

[@soldadodeltecno8180]

I think Jeff Nippard has a video about how interset stretching can lead to even 50% more muscle grow. I started doing it since it doesnt really add more time in the gym since you do it while recovering between sets

[@bbbeka_beridze6225]

love ur content bro, keep it up

[@azanocegrog748]

I think stretching has helped me build muscle. I don’t know if it’s direct though. Maybe stretching helps with focus, ability to isolate, improved mobility and improved recovery, but maybe stretching itself also can build muscle.

[@karpsimas]

Hey PictureFit, what exercises do you do each day? Thoughts on making a video abt that?❤

[@nebs6888]

I've been asking exactly this question!

[@treadmillgaming5963]

I've always thought it was interesting that Yogi's, and other people that did long stretching routines had such incredible physical abilities, I guess now I know some of the mechanisms of where that comes from.

[@frydac]

I always thought that the act of setting up and holding a stretch requires muscle activation (not necessarily in the target muscle to stretch) which I would think provides significant benefit, especially when doing these things for 45min a day or so.

[@Troglor048]

It's not just stretching, mental, and spiritual stuff. Alot of it is stabilizing isometrics as well as more active calisthenics type stuff done very consistently. Much of this won't give you huge size, but it will allow you to use the mass you already have at greater strength and range of motion. It will also give you some mass, but not as much as you would get if all you did was lift big weight.

[@howy3333]

Those results are crazy! I believe that this happens through increased range of motion for greater flexion and growth

[@randomperson8991]

Having bilateral cam joint hip impingement and minor scoliosis. Stretching and mobility helps not be in constant pain all the time and its crazy but has helped me develop my muscles better than when i wouldn’t stretch. Now i do mostly boxing stuff and it helps tremendously to spend a good hour doing mobility drills and stretching

[@zclan4130]

I began stretching in the steam room after a workout and found that my body feels much more resilient and I’ve noticed certain muscles that plateau’d in progress have grown even more again

[@Yesgre]

Top info

[@LKeyYT]

How about loaded stretches? It's been shown to work in some muscles that do benefit from stretch mediated hypertrophy such as the quads, chest and calves

[@voude44]

I love ur vids do you think you could make a video about pilates for muscle growth?

[@user-vs2hp5vt3r]

I think stretching is a good starting point for a fitness journey The thought of lifting a dumbbell every few days is dreading to my weeb ass, I started stretching around 3-5 times a week before I sleep to get myself into a habit and loosen up my muscles and joint strengthening. My mobility has been going up quite nicely , hamstrings are much looser when I started, I'll probably throw in some more strength demanding stuff in the future but, I'll stick with stretching for now

[@jasepoag8930]

It's helped me a lot with lower body mobility, which has really screwed up my squat and deadlift form, which caused me pain. Also, where do I get that crazy ass calf stretcher? My ankle mobility is absolute trash, and my calves are tight as well.

[@theetravelhippie]

this makes sense though. a lot of the stretches done in PT can also double as exercises with and without weight

[@Likeamamagoose]

Were the participants also lifting weights during this time? If so then the extra muscle could be linked to either 1. The stretching helped the muscle recover faster allowing more weight work to be performed or 2. The increased range of motion allowed for more work do be done by the muscle during calf exercises. Just a thought

[@pepper5128]

No, I believe that they did not exercise.

[@kissenklauer7011]

good question considering the participants were having 1+ year of uninterrupted strength training experience. it wasn't mentioned if they had stopped training afaik

[@dangernoodle2868]

Well, hey! I've been working in 20 minute yoga sessions in Apple Fitness+ to help burn some extra calories and so that my flexibility doesn't go completely to shit. I've noticed getting a small pump from it and so this explains a little as to why. Furthermore, it's just another reason to stretch.

[@joelburch5605]

On the topic of stretching for rehab, it could also potentially be applied to those that are intubated and ventilated and are unable to participate in active rehab. Interesting!

[@williambrewer855]

This is dope

[@mariateresa1415]

I just enjoy stretching so any added benefit is a win for me

[@J-W_Grimbeek]

Surprised this wasn't a collab with MovementbyDavid lol. Considering that weight movements with a greater stretch can improve hypertrophy gains by almost 50% apparently (source is Jeremy Ethier and Jeff Nippard), it's not that surprising that static stretching on its own can have noticeable benefits. I can imagine that doing sets of ACTIVE stretching could potentially have even greater benefits than static, and could even be comparable to conventional weightlifting itself. Hope to see a lot more studies

[@andremaldonado7410]

Heh, "load load", good video though

[@alejandrocerezo8399]

Could this be directly related to gains via isometric holds?

[@MinhHoang-uj4uh]

do triceps and biceps alternatively for both stretching and resistance

[@pzgamerch]

I love stretching just because how fast you can see your improvement.

[@amarug]

I was stiff as a plank for the first 35 years of my life, assuming that was "just how i was and cant do anything about it", I started heavy duty (almost yoga style) stretching a while back. Now, at the age of soon 40, I can touch the floor bending down and I'm close to mastering splits, while i could bend just a bit past my knee when I was 10 years old. And why would I bother, what is my perceived benefit from this? Honestly, literally everything in everyday life is easier and more effortless. I would say after lifting weights, stretching is the second most (perceived) impactful thing that improved my life massively. I used to eat only processed junk for a long time and I switched to unprocessed, freshly cooked healthy food and while many people make claims how that changes "everything" how they feel, it honestly didn't do anything to me that I would notice now. I felt great and looked good with processed junk and I still do with healthy food. I just do it because I am sure it will pay off "down the line" but in terms of "fast life improvement", stretching really topped healthy eating for me by a few miles.

[@GlacialScion]

Would this be usable as a method to maintain or improve muscle mass in bedridden or paralyzed people? That would be pretty practical, too.

[@Teturarsyra]

I could have some pretty intense muscle soreness after a day of stretching so I can see you this could drive protein synthesis🤔

[@firthu3147]

Could you make a video about how much protein can our body absorb per meal? I really trust your sources and videos, one of the best fitness creators!

[@DIIMAYT]

Its about 30 grams im pretty sure but some supplements will make it easier for you to absorb protein and nutrients

[@Davy_Blaze]

@@DIIMAYT No, you can most probably absorb more than that. Picture Fit did a video on this as well.

[@TecmoBowlPlayer]

Good video.

[@jdawg443]

There was a time when I was doing Yoga to relax, and it did make me a bit sore and stiff the next day for a while. Maybe I should bring that back.

[@AureyT.]

Could you do a video on creatine use for sprinters?

[@tylercloss6276]

Was this done on trained individuals or people who have never worked out?

[@bruhlala7470]

where do I found these kind of researchs? I need it

[@YD2212]

The 1h mark can probably be lowered by stretching using extra resistance, for example loading a heavy weight on a standing calf raise machine and holding the stretch for around 5mins for 2 sets after doing 2 normal rep sets near failure

[@SamStanley-581]

My initial thoughts as well

[@bojanjeftic6582]

when to strech?Before or after workout?

[@utahraptorfast]

I have pretty decent calfs but my chest is really lacking, what kind of stretching could improve that?

[@MrEsPlace]

Gotta ask, because I have this problem, what if you're an incredibly flexible male to begin with? My ROM is better than most females. In fact, it typically takes a female gymnast or contortionist to beat me. My knees, elbows, shoulders, hips, neck, everything. I'm one bendy dude. The slimmer I get, the more bendy I become. I can dislocate my hips and shoulders at will, with no pain. It in fact, feels good and stretches well.

[@go_touch_grass_bro]

Bro can you make a video about the minimum %bodyweight weighted pull up needed for muscle up?

[@DavidSantos-ix1hu]

I really like stretching right before I used to be in pain doing a basic hold of a stretch but now I'm very limber feels great

[@azeemali7102]

Just what I was looking for, the correlation between muscle protein sysnthesis

[@noway9081]

Makes sense. I mean we use muscles to stretch other muscles. While you are stretching one muscle, you are engaging other muscles to keep it stable and to stretch it out. So it would be similar to a body weight resistance exercise on muscles that aren't usually rhe focus of resistance training.

[@Sam89365]

Im going to venture a guess that if it works for the calf it’ll work else where

[@brotherlittlefoot2216]

I stretch,but I also do a good bit of isometric workouts and holds in regular workouts.I am still seeing gains at 45 and PED free (for life).

[@TRoninYT]

And here my first thought was you meant exercises that emphasise the stretched portion of the lift.

[@ditz3nfitness]

1:10, ONE INTERRUPTED HOUR A DAY?!?!? Jesus, what were those people doing during that hour of just doing that stretch xD

[@antonylynn7783]

I stretch and warm up the muscle I intend to work out.

[@howy3333]

Why would you not add in a little bit of stretching between sets??? The results are insance. Wouldnt it be worth a try??

[@MrMooAndMoonSquirrelToo]

It might just be placebo, but I feel less sore the day after a hard workout if I stretch right after it. Let's just say I definitely notice when I forget to stretch. Lol

[@seventyfive7597]

What was the control for this experiment?

[@michaelanthony4750]

Sitting on the floor while reading or watching TV is a great way to get lower body stretches in.

[@nolesy34]

👌

[@henrytoussant9385]

Isn't this a dorsi flexor stretch and not a plantar flexor stretch as indicated in the video?

[@3iu0wmxxpxyn8]

I accidentaly used that for muscles to show

[@sooooooooDark]

stretching seems to be the non-wholistic version of yoga maybe a vid on yoga next? 😁

[@BorisNVM]

It looks amazing as a form of gaining muscle while watching something, imagine some aparatus which helps you stretch without even worrying about it

[@elbowstrike]

How did they stretch an hour a day without tearing?

[@narendrabagusadiyaksa1880]

Can you please talk about tongkat ali/ long jack suplemen that so many are talking about

[@Numb_Lock]

I started stretching between sets while I'm resting. I noticed I'm able to squeeze out a few more reps...

[@jacobharris954]

Matt Smith has semi detailed video on flexibility and mobility

[@nolesy34]

Definatley listen to smith, slaps hard

[@98Nedeljko]

What about the growth in the other leg?

[@congriofish]

what happens if you stop stretching?

[@thatjuliusfellow5664]

1 hour stretch to increase my calves 14%? fuck yeah

[@firozosman]

Triangle-man!! And triangle-girl too

[@StiekemeHenk]

I actually used to stretch my pecs by swinging my arms instead of actually exercising. I didn't have a lot of muscle there and I didn't feel stronger but the volume did notably increase as my girlfriend at the time had noticed when snuggling.

[@karlsevigny8690]

At 5:24, it should say « Low load », not « Load load » ;)

[@mtwata]

A friend of mine is asking if stretching non-muscle body parts also increase their size

[@Conservatismfailedus]

What he's thinking of is technically a muscle too.

[@Sirmodzel]

Wooooow so super !

[@shura8865]

C'est dommage qu'il n'y est pas un groupe muscu sans étirements pour comparer au groupe muscu + étirements..

[@softenbysam]

Bruh, I want my calves to shrink. They’re huge and veiny (unless I’m cold), and I’ve never worked them out with weights directly before. I just used to do a lot of running, especially up and downhill

[@nolesy34]

Well stop eating Or go to NASA

[@luckypegasusvol7700]

But are the muscle gains as good as you would get from an exercise?

[@pilapila183]

He said we lack the data to confirm or deny that. Watch the whole thing it’s only 6 minutes

[@kukuruznobrasno1159]

I fkn knew it that it would be this paper! Ahaha that's crazy

[@cryptojedii]

Talk into the mic son - I got you at 100% volume and now I can hear you. Use your big boy voice - don't be afraid!!!

[@jocaingles8464]

Intense stretching is not the same as what most people do. You have to really go at it to have results. There was a study on birds that were almost pulled apart and they had gains

[@howy3333]

This was broscience many years ago BTW. Im old so Ive been stretching between sets for years

[@user-ow8gh5hc1e]

Day 2 asking for make a video on how to get weak and fat on april 1st

[@JoshBenware]

What?

[@user-ow8gh5hc1e]

@@JoshBenware it's just a april 1st joke bro

[@sniperpronerfmods9811]

whatattststs

[@chasingxmidnight]

Mobility ftw

[@walidosborn5190]

Whens the PitureFit face reveal

[@Dah_J]

Don’t really need any studies to prove you should stretch. It’s just simple logic that stretching lengthens your muscle, therefore increasing range of motion as well as increasing strength through more range of motion. lifting through full range of motion produces more muscle hypertrophy and decreases likelihood of injury. The only reason people don’t stretch is because they’re lazy

[@kissenklauer7011]

weighted stretching seems pretty scary to me. with normal exercise, I know how much weight my muscles are capacle of moving voluntarily, but with weighted stretching you never know what's too much 🤔

[@nolesy34]

You definatley dont do worse with normal training The stretched part adds a future proofing Imagine a shirt that can expand Anwyay your not jolting 400kg plates into a stretch deadlift stretch. It's the individual muscles that help the activity.. 100kg stretch leg press for example

[@kissenklauer7011]

@@nolesy34 I see, good point.

[@triccele]

So you're telling me that in relation to stretching... It depends?

[@rahulshendre7089]

💪

[@mohamedwasim-8903]

Stretching while watching this 😂

[@you2ber252]

No matter how frequently and hard I try, stretching has 0 effect on my mobility. In the end I gave up strectching because for me it's a waste of time. Yes I am rigid like a wood chunk, but I've always been so, and despite my age I have no articular problems. So f*ck up stretching / warming sessions

[@ditz3nfitness]

Also, if you have any disc issues, like a herniated disc, DON'T STRETCH, as it can actually make the disc herniation worse! :D Aka. no gainz!

[@joshuavergara8018]

Isnt the calf like a second heart for the lower body helping pump blood ergo taking care of them via stretching is like doing cardio for ur heart... 😂 just a conspiracy theory

[@QUEENSBRIDGE_10TH_ST231]

Fitness involves strength, endurance, balance and flexibility. STRETCH.

[@Shirokoru]

I‘d prefer being flexible than a couple of millimetres attached to me

[@soulflake4325]

If anyone is able to endure, i used to train 3 times each day 6 times per week. Running in the morning, Powerbuilding in the afternoon, stretching in the evening. The gains i made were unimaginable. 4kg dry muscle mass in one month (according to the crappy scale in the gym). Strength and endurance too. People suspect me for taking something but was just hard work. Low key, looked like a god. Try it.

[@jaywalkercrew4446]

How old are you?

[@NorThenX047]

soooo noobie gains and proper nutrition

[@nolesy34]

@@NorThenX047 noobie gains is hard one The hardest step is the first

[@nolesy34]

Sound like a dilmah commercial 👌

[@jasonrenaud]

That is a long time to hold a stretch 🧐 I’d like to see something more realistic.

[@TDYT103]

2023 Jan 28

[@ReaperOfMadness]

The more modern research I see, the more I realise how far ahead of the game Dante Trudel really is.