Stretch Between Sets for More Hypertrophy? (New Research)

Does stretching between sets help you build more muscle. For those who've been following this channel for a while, you might be aware that in September 2020, I created a video on a study by Evangelisa et al. finding that stretching in between sets enhanced muscle hypertrophy. However, at the time that video was published, that was the only single published study exploring stretching between sets and hypertrophy. Since then, two more studies have come out examining if stretching in between sets helps you build more muscle. In this video, we examine these two studies and fit them into context with the initial Evangelisa study.
Music:
Blue Wednesday & Yasper - Mother Nature
Copyright Chillhop Music - chll.to/190b93b2
References:
Evangelista et al. - pubmed.ncbi.nlm.nih.gov/30688...
Nakamura et al. - www.researchgate.net/publicat...
Wadhi et al. - pubmed.ncbi.nlm.nih.gov/34375...
Nunes et al. - onlinelibrary.wiley.com/doi/a...
Siatras et al. - journals.lww.com/nsca-jscr/fu...

[@athletic_aditya_vyas]

I always wondered why your channel has so less views and subscribers, Then I realised that the knowledge you share won't go down in lot of people's head. Great work though👏

[@HouseofHypertrophy]

I appreciate the kind words :)

[@Polarcupcheck]

Nope. The real reason is that alot don't train and just want to look at guys. Gay for pay.

[@Chlrintruc]

Absolutely.

[@chiltonporter5333]

Not sure how studies generally are done with so few people

[@cbrown717]

This channel doesn't try to wow and entertain with thirst trap women or unrealistic muscular dudes. It's just about facts and knowledge.

[@rajatchopra1411]

Deeply underrated channel out there🔥

[@HouseofHypertrophy]

I appreciate that, thank you :)

[@cr7isbest447]

Great channel man, keep going and you'll blow one day. Much appreciated

[@HouseofHypertrophy]

Thank you :)

[@2DarkHorizon]

This is an amazing channel has the latest research carefully explained. I wish you the best I hope your channel continues to grow and improve.

[@HouseofHypertrophy]

Thank you :)

[@fabrifit8673]

You have one of the best channels on this topic, keep it up!

[@HouseofHypertrophy]

Thank you! that means a lot to me :)

[@Gengh13]

Awesome, eagerly awaiting for the results of this upcoming study and your video about it. You have a really useful channel, subbed.

[@HouseofHypertrophy]

Thank you! I look forward to the results of the study as well :)

[@Niko-fo4zt]

Your Videos are amazing, thanks for the great Work!

[@HouseofHypertrophy]

Thank you :)

[@lemons107]

Great video, thank you so much. Crazy that there is actually so little research on things like this. I would expect there to be way more papers!

[@HouseofHypertrophy]

Hey dude, there's actually been more studies released on this topic: kzbin.info/www/bejne/o3Sokn2Oi6xpd5Y

[@lemons107]

@@HouseofHypertrophy I will definitely have a look. Thanks again for all the amazing content. I appreciate it so much!

[@Calisthenics-boy]

if you train to failure then your muscles can feel quite tight and sore so I always stretch out my muscles it makes them hurt less and feel better the next day as well in my experience

[@EnergyOfQi]

Love the aesthetic of the video man, liked and subbed

[@HouseofHypertrophy]

Really nice to hear, thank you :)

[@carlesbertranpujol]

Best fitness channel man, congrats from Barcelona

[@HouseofHypertrophy]

Thank YOU so much my friend!!!

[@bryantbaus1769]

Thanks for the info

[@HouseofHypertrophy]

No problem :) Thank you for stopping by!

[@GoodlifeFitness-dv6nm]

great channel and very use ful all knowldge able

[@rileyjackson7951]

Another great video as always can you please make a video on pyra mint training

[@HouseofHypertrophy]

Yep! I plan to do that :)

[@MA-ik7ys]

best channel find ever. What I would question also is, what was the flexibility status of the participants prior to training and stretching. As optimal gains in strength and size may have a relationship with optimal flexibility. Optimal likely being somewhere between not to tight as to limit lifting mechanics but likely not too flexible either as this may limit force production. Hence some new strength trainees may or may not benefit from added flexibility training regardless of when this stretching is done. In this scenario if the trainees are young, their flexibility status could even be linked cultural differences like the regular use of the third world squat position depending on where they are living or even their mandatory physical education regime that was done at high school. This also leads me to question the term "untrained" as I know a lot of these studies are done at universities or colleges and as we all do mandatory physical education at high school, how rigorous that mandatory physical education class is compared to another nations would mean that two populations at two different countries universities, both of which identify now as "untrained" by choice may have had vastly different high school physical education classes and therefore their real training status and hence sensitivity to stimulus of said nature may be vastly different. Therefore I only really like the studies done on trained individuals.

[@HouseofHypertrophy]

You make sure really great points :)

[@WarrantChen]

I can help you cells are sensitive. Stretching between sets is good to heal the cell, keep it from dying, thus more hypertrophy. It's gotta be light though. Not intense stretch where you fatigue yourself. Damaging yourself over stress is easy way to start catabolising your body, which is extremely unhealthy. Any muscle wastage is waste of time money etc.

[@mattward5010]

In building the gymnastic body coach summer program in-between set he has his people do dynamic stretching as they claim it get blood in and out of the muscle faster. Would be interesting if they did a study on this. You always see olympians doing dynamic stretching swing the arms around.

[@HouseofHypertrophy]

Yeah, that's very interesting. Unfortunately I'm not aware of any research looking at dynamic stretching between sets :(

[@aymenazouz9065]

do u do this videos by ur self or u have a team that helps u ? i wish u get where u wanna be cuz this is real a good job and a very good channel thank u

[@HouseofHypertrophy]

I do them myself! and thank you for your very kind words!

[@rinkuhero]

the stretching study you mention here at the end that will be finished by the end of 2021, did you ever cover it? what was its results? is there a link to it? etc.

[@iuhjuy1094]

I "guess" for trained men it depends on how heavy your training is. Like if you lift heavy loads, your sarcomeres will contracted so hard that it's get smaller than optimal length for producing highest force possible, so with stretching, you don't lose your strength for next set so you can still lift heavy.

[@HouseofHypertrophy]

I see what you're saying. That's quite interesting, I'm not sure if sarcomeres remain at a more shortened state after contractions, or if they simply return to their resting lengths. Perhaps they do somewhat remain shortened, I'll have to look into it at some point. Although, throughout a muscle, different sarcomeres have different operating lengths. What this means is at any given whole muscle length, different sarcomeres within the muscle could be a different lengths (i.e. one sarcomere might be at optimal length, while another might be slighlly shorter than optimal length).

[@iuhjuy1094]

@@HouseofHypertrophy well,yeah, between 2 to 2.2 micrometers is the optimal length for sarcomeres. That's the reason why muscles got weaker when you do static stretchs before lifting, it get longer than optimal length. Or in myocardium,heart muscles, it could happens vise versa. There a mechanism called "frank starling" that explains why heart get stronger to a certain point when there is more blood pressure, it's because heart muscles got stretched to the optimal length

[@brye6690]

In this video you mentioned there is a study being done that looks more at stretching between sets, has that study been finished and are you going to do a follow-up video?

[@HouseofHypertrophy]

That study is coming out soon, I believe within the next 2 months. It was suppose to be out by the end of last year, but it seems it was delayed, haha :)

[@michaelp8745]

Just saw study saying stretch at end of workout not during.

[@jacobdebernardi4385]

Interesting studies. When I stretch on my own it's only for maybe 10 seconds at most because that's as much as I feel I need. I'll hang for a few seconds from the pull-up bar too to stretch out the arms and spine, feels good to me. I wouldn't think to stretch 30s, seems long

[@wassimboultouak9611]

Thanks

[@yeahbuddygym123]

u could use streching between sets for exercises like laterar raises where u cant get the best strech

[@iuhjuy1094]

Can you make a video about isometrics effects on strength compared to weight lifting? Thanks.

[@HouseofHypertrophy]

Yep! I do plan on creating content on isometrics :)

[@iuhjuy1094]

@@HouseofHypertrophy thank you.

[@boblaser7385]

@@HouseofHypertrophy can't wait!

[@danielcordeiro6003]

Did the study you mentioned at the end of the video already finish? And if stretching can increase muscle fibre's length, is it possible that stretching, not during a workout session but outside it, can be helpful for muscle hypertrophy?

[@HouseofHypertrophy]

Yep, the study was mentioned in this video: kzbin.info/www/bejne/mmbCm2t6e9B6i9U There's actually another study that's come out, and I probably have a video on this soon. As for your final question, it's possible stretching outside a workout session could be beneficial, but unfortunately, little data can verify this currently

[@ogdreamgirl]

do you have an Instagram / email to keep up with your content and inquire about other fitness related things ?

[@HouseofHypertrophy]

Yep: instagram.com/houseofhypertrophy/ or you if you'd prefer email, it's [e-mail]

[@rileyjackson7951]

Can you please make a video on Myo reps

[@HouseofHypertrophy]

I'm not sure there's any research specially looking at it. But I'll probably try to figure out a way to make a video on it in the future (referencing related research to help draw conclusions) :)

[@rileyjackson7951]

Thank you so much would be greatly appreciated when I do them I rest until I can do half of however many raps performed in that set because my thought is that only the second half of the set is where the muscle is built

[@WarrantChen]

I have done stretching before sets, extremely efficent way of doing nothing and getting cell rejuvanation and hypertrophy.

[@mohd.asaads.279]

If i were able to do full side splits then will it help me in wide squats ⁉️

[@HouseofHypertrophy]

If you struggle getting into a wide squat due to tightness, some added flexibility may help!

[@mohd.asaads.279]

@@HouseofHypertrophy what are some exercises that i must do to widen up

[@DavisOfAllTrades]

I stretch between set because it felt good to me. I think i will limit this under 30s.

[@nicossoloyo]

So what about stretching at the end of the session?

[@HouseofHypertrophy]

I think that's fine! if you're very tight, it could be beneficial :)

[@WarrantChen]

Stretching basically good for those who don't have the dna or born with the amount of muscles like those who are genetically gifted.

[@Chlrintruc]

I will stretch for 15 seconds then.

[@HouseofHypertrophy]

Try it out if you like :)

[@connorman1993]

your channel deserves a couple more zeros behind your sub count. 👏

[@HouseofHypertrophy]

Thank you so much dude :)

[@Muphenz]

Some Fitness Influencer: Get Some EXTRA MUSCLE With This ONE KEPT SECRET THEY DON'T WANT YOU TO KNOW - Stretching?! Gone Sexual!! HOH: Yeah...about that.

[@HouseofHypertrophy]

Haha! I appreciate the support my friend :)

[@RocCityUSA]

I don't stretch between sets but i do stretch for 30 seconds after each exercise because i know im done working that muscle group for the day.

[@HouseofHypertrophy]

Sweet!