I STRETCHED One Side After EVERY SET For 10 Days
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- čas přidán 15. 03. 2024
- Stretching one side of my body after every set for 10 days! It actually made a difference! But how much? Did I double muscle growth with this simple technique? What problems did I run into?
- Jak na to + styl
The best way to incorporate this would be doing a bilateral weighted stretch at the end of your last set for that muscle group - with an accessory lift (not a main compound).
I saw a lot of progress adding this methodology to dumbbell chest flys and overhead EZ bar triceps extensions on my push days. Just let the weight stretch the muscle for 30 seconds immediately after reaching failure on your last set. 🙏🏻
And I think just incorporating slower movement and appropriate pause on eccentric reps in general would omit the need for post set stretching (Pygmie's method). Anecdotally this has noticeably increased hypertrophy for myself.
Got to agree with this some. Some static stretching on chest and triceps has done muchhh more in benefits for me in comparison to slower extra range of motion sets as it doesn't put the muscle in the stretched position without "tension" as such meaning after a stretcher slow set it would still feel tight but after a minute or two of static stretching at the end of workouts it definitely felt like there was a lot more muscle growth, control in exercises and strength improvements in comprising positions during the next workout
👍 YES
@@detour99 that's great you've had progress with that method! 🙌🏻 Full, controlled ROM with a pause is great for most beginner/intermediate people in the gym. Unfortunately that's just not enough for advanced lifters looking for the icing on the cake. Intense, explosive sets to (true) failure followed by weighted stretches are significantly more intense than slow reps with a pause.
ty bro
Static stretching actually reduces force production before your lifts, it's recommended to stretch post-workout.
Quit talking nonsense. It reduces it for about 5 mins. Just do dynamic stretching after and you’ll be good
@@TheStoicSolution-gl1ul......for about five minutes? So you are saying he is correct then?
Unless you are taking longer than five minutes between sets for some reason.
@WhyName ithink he's saying stretching before a workout is absolutely fine which it is
Excellent content ! Did you get more flexible ? These videos are worth their weight in gold 💪
the stuff this guy does for us is insane, i did 300 one leg calf raises on each leg once and couldn't walk for about 4 days yet you have done 1000 on each for a week and a bunch of other crazy shit the commitment you have is crazy just don't get injured plz
So weak
Nuh uh, he's right, try doing 300 calf raises for 2 days, and then see for yourself.@@GojoSenpai273
Can't even walk
Without stretching them calves
Calling him weak because the only reason calf raises are easy for you is because you're a 140lbs skinny guy with no muscle is crazyyy🤡🤡😂😂😂 @GojoSenpai273
Don’t ever say suffice like that again
Man had me second guessing
Suffis
Or especially
Not the suffilufugus
The best way I like to incorporate stretching is actually by using it as a finisher. If you stretch before lifting/in between sets it has been shown to increase your likelihood of injury, that is also why I do cable exercises last. So I go from starting Free weight --> body weight --> cables --> stretching finishing
you forgot the cardio warm up before free weight
@@SubLimation7 tbh if I do cardio its always after im done lifting. Because even if I squat 200lbs i can still run. But after running I cant squat 200lbs. Get what I mean?
@@iBeo01it doesnt really have to be intense, just a little walk on the treadmill would be fine
@@bowserblaster6418 Yeah walking is literally the best thing ever lol
You're getting soo jacked. Excited to see your progress.
I grew up watching you bro keep up what your doing.. but you gotta focus
How do you not know the difference between "you are/you're" and "your".
@@opus_Xbecause he grew up watching him which means he's 14 max
@@opus_XWho cares lmao it’s a CZcams comment not a Shakespearean novel
@@opus_X omg how do you knot no how to punctuate????¿¿¿
doesn't matter you can still pay attention to grammar@@arborealmole8079
Dude you look HUGEEE. Great progress.
That is crazy bro. Never imagined, great content Lukas!
Jeremy Buendia is a big proponent of this. He even massages / rubs the muscles he is working between sets. I used to do it too and saw good results.
Consistency is key! Keep up the great work 💪
DC training includes a major stretch. Arnold always looked for the stretch. Animal studies have found that stretched muscles get bigger.
There is something in this.
I think the research for stretching says you should do dynamic stretching before/during workouts and static stretching after a workout.
some busty anime girls taught me that one
@@Monkchelle_KongbamaSame,
@@Monkchelle_Kongbama wtf lol who
THIS! Static stretching shouldn’t be done before lifting heavy
Edit that I understand the desire for a control side but the body will become imbalanced & that can effect everything. If you need the control side though I’d think isolated exercises would be better
@@j4y625"How Heavy Are the Dumbbells You Lift?" I'm guessing
I'd love to see you do another video on this method but on the whole body
This
2 Minutes brings the fascia in to the game. Which can make more space (less pressure) for more growth
Thanks for testing this! Always believed that stretching the fascia would make our muscles bigger👍
this can also be just swelling from constant tension ,but you gotta focus
Holding stretches for longer than 5 secs before or in-between sets will temporarily make you weaker atleast a first cause you're lengthening the muscle then lifting in a flexibility range your muscles aren't used to/haven't developed strength in. After a workout is the perfect time for static stretching cause the muscles are warmed up and can stretch easier without causing injuries or issues, think warm rubber band vs a cold or frozen rubber band.
I've been doing this naturally since I first started working out over 17 years ago - it's good to get a stretch after each set. It's something I've always done.
I don’t typically “stretch” before exercise. I just warm up. Stretching causes instability in my joints, especially my knees. A good stretch after or on off days (after a warm up) seems to work best. Never looked at hypertrophic effects though. I know working a muscle in the stretched position works best, but again, sometimes hard on the joints. I wonder if just some good hard stretching after lifting is over would do the same without causing instability. Pretty interesting.
Dude you’re hitting that massive bulk weight that’s awesome. Killer Focus
I did a program with inbetween set stretches programmed in. I gained quite a bit of muscle and strength doing it. It does make you sore though.
But there is one advantage versus just doing more volume, it doesn't increase system fatigue as much.
Where can I find this program ?
According to Greg Nuckols, the maximum rate of growth for the arms and quads is about one inch per 3 months. So, 0.25 inches in a full month is about the limit. Anything more than that is probably swelling. Still, those were pretty consistent measurements, good job! On my power movements, I'll stick to just resting as much as possible, but on the hypertrophy accessories, let's give it a whirl.
Thanks for the video, I have been stretching my mucles between sets or muscle groups since. It sometimes decreases the performance but I don't think it is much of a problem since it putting the muscle into hypertrophy. I have also come across video from someone I follow indicating the same. At the end of the sets I also hold the weight at the lengthened position which really finishes the muscles without moving it, maybe an inch at max.
Tbh doing static stretches during or before workout increases the risk of injury because your muscles gets less sturdy which takes away solid foundation needed to lift heavy, controled and stable.
this is a very interesting video man, i train at home with a kinda laid back style... i rest long between sets but make each set pretty hard.
i sretch between sets
im gonna try not stretching bewteen sets for awhile and see how it goes!
You be looking big bro
I'm trying "deep stretch leg curls". I use the the leg curl machine and bend forward as far as I can go, with a low weight and really punish my hamstrings. It hurts 4x more than just doing it regularly, but it seems to be leading to a better strength gain. I'm not nearly certain on this for now, but I'll keep doing it to see what results I get.
I hypothesise it's working in the same way a regular weight lift would, where on the concentric we have micro-tears in the muscles which then rebuild themselves stronger leading to a stronger overall muscle. Except to a greater degree.
It does make the weight I'm able to pull a significant amount lower, but as mentioned it seems to be leading to greater strength jumps between sessions. It is also taking longer to heal. My hamstrings feel weak for 3 to 4 days after, which I've never noticed to such a degree before. At most it's been weak the day after, and barely noticeably so.
If you want to try it yourself, here's how I do it. It's inspired by what Sam Sulek does.
I get on the sitting leg curl machine and do one half-rep at about half of my max weight. I pause at the bottom and lean my upper body forward as far I can, while still being in a stable position. Then as slowly as I can, about a 4-8 second concentric, I lift it back up. Usually I'm limited at about 15-20ish degrees on the first rep, and I get deeper and deeper after each. After 4-5 reps, if I still can't reach lock-out with my knees I try to bend my upper body back a little. It is unstable by nature though, so there is a chance I'm getting less stretch after each rep when I'm getting tired. It's hard to say exactly.
I wanted to do this for mobility/flexibility in the start, but now I'm leaning more into it being useful for strength and possibly hypertrophy gains.
If anyone is interested I can update this in a few weeks on my results.
I'll definitely be trying this out for other exercises as well, especially unilateral lat pulldowns. I've just gotta make sure my shoulder is strong enough to not hop outta place again...
It is great to do deep stretch exercises like sitting dimbell curl or dumbell flyes.get a good stretch in every muscle workout and that will help you in the great way.
last time I got into shape for a shooting in April of 2021 or sth I ran a "Frank Zane Olympia Workout Plan" I found on liftvault and the original instructions emphasized stretching in between sets (both sides though), it was actually super effective just within 12 weeks I was able to put on size where I wanted and add dramatic definition, the cool thing was that Frank still liked to do some heavy compound lifting but for example in the case of deadlifts his top sets were done blocks or rack, so I was able to get some heavy stimulus in without as much fatigue overall, while I was in a slight caloric deficit. so it worked out extremely well and that was pretty much the only time I exclusively stretched in between sets as prescribed. I still do that every now and then when I want a superset to really blast because it can just very much save you time. you had pretty good results with your experiment here, but wtf why no growth on stretched calves lmao, it's almost like humanity attacked calves the wrong way for decades :D
Im just amazed you wrote this entire novel with only a total of 3 periods
I appreciate the fact that you take the time to do all these tests on various methods, supplements, etc. My only criticism is that 10 days really isn't long enough to see any significant changes in physiology, especially with hypertrophy, if you aren't a newbie lifter. I get that you do a ton of different videos on different subjects and you want to keep the channel active, but I don't know how much we can real take away from examples like this.
Time under tension is a bogus theory. Stretch mediated hypertrophy is absolutely valid, though. The mechanism is based on the mechano receptors that are at the end range of motion. Every single rep of every set should focus on the stretch at the bottom of the rep. If you are not getting a stretch each rep, then choose a different variation. Why add extra time to do intraset stretches? Do full ROM deep stretch for everything.
increase may be due to inflammation on the stretched side. They will probably end up the same size after the inflammation goes away.
Inflammation and soreness may be a sign that your muscles will grow faster if you stretch.
but then again, who knows, and is it really worth the risk?
risk from stretching??
Right!? Hahaha@@Al-qg9dr
What risk lol
@@Al-qg9dr Some believe that stretching between exercises may increase the risk of injury.
the reasoning is this.
some people believe that your body naturally won't let you get into a range of motion that may cause injury. When you are stretching, those signals subdue and you are able to get more range of motion. and this is a good thing for increasing your passive range of motion, but bad for sport because you are now exposing the weaker, untrained, more unstable parts to the same stress you are the rest of your body. Which may increase injury.
That's why passive stretching is generally avoided before sports like running, jumping, weightlifting,...
that being said. There is a difference between passive stretching (where you sit for 30-120 seconds while waiting for your muscles to relax)
and active stretching (where you are using dynamic work warming up to get into more range of motion)
people get more stiff with age, and dynamic warm-up can help you get back to your normal working range of motion, while static stretching puts you beyond it.
but I am no expert, so do your own research.
@@suncu91 "plz don't make me stretch, I want to just lift irons and get the babes"
I think this shows that stretching before and after the whole workout is probably a good idea in a lot of cases. But definitely on both sides always. I think doing it so frequently, in between sets, could potentially be positive, but could increase the chance of injury a lot. So it’s safe just to not to, and instead focus on doing good stretches at the beginning and end of workout
A guy I knew back in high school got a personal trainer at the time that showed him this training method and within 6 months the guy was almost unrecognizable
Im only 3 min in and already got a huge confounding aspect:
With the intraset stretching only on one side and bilateral compounds you get the stretched side WAY closer to failure...
And that should be compensated by extra work for the non-stretching side.
My hypothesis is, that stretching as an additional stressor is just a way to get more out of less weight - but the time used stretching could also be used for extra reps to produce similar gains in the end
Can you do a video on implementing nutrient timing pre and post work out for maybe a month, where high simple carbs, high protein, and low or no fat are eaten 1 hour before and after a workout? A easy way to do this is just to chug a protein shake mixed with corn starch and water or skim milk before and after a workout. Theres emerging science that shows that this has had a tremendous effect on weight lifters. Would love to see your experience with it
Bro you have my dream physique and you are my motivation to keep going❤
I think a problem with this experiment is that after stretching one side, that side will become more fatigued, so in the next set the stretched side will be pushed to failure (resulting in more muscle growth), whereas the non-stretched side will not, it will have a couple reps in reserve. So maybe doing unilateral excursions will solve this problem, making it a fairier experiments.
i think the problem with this is it was literally only 10 days. thats not enough time to see muscle growth sometimes even with steroids. fat gain though, you definitely could
@@MILLs_666 That too
🔊 BUT YOU GOTTA FOCUS 🔥🔥🔥
one sided test form such a good control and should be used way more often in science. I have used to test the effect of skin creams, with the result that even if they relief dryness, the difference is 0 after only 3 hours.
You may want to try this with stretching both sides to see if that stops the discomfort.
But we gotta focus🔥
Could you try the dr mike training method (high stretch exercises and really slow eccentrics)?
Wow. Im going to try it
How bout doing an exercise concentric only for the contraction one side and doing the exercise eccentric only for the stretch the other side
Can you do DEAD HANGS for one of your next experiments? 💪
Check his channel
He has posted about this
I love how he always tries something on the edge...
You've earned our respect sacrificing you're own body for our entertainment i liked your video
Dude you need to try weighted stretches for 30 days
great video but i'm wondering if the size gains were inflammation or muscle? because stretching causes more muscle damage and it creates inflammation.
Thanks for measurements in cm!!!! god bless you!!!
love to hear dr mike isratel from @renaissanceperiodisation weigh in on this!
You should really do a video where you’ll try to increase your wingspan over the span of two weeks
Can you do the carnivore diet please
@pigmie video "training forearms for one month straight"?
A stretched muscle is a relaxed muscle. Thats why it may feel weaker alongside a bit of fatigue when doing static stretches in between sets. Also may lead to injury.
Am Batman
Oh my gyat
No am Batman
Wherea jonkler
No you am not
@@mdh1473 I'm vengeance
I can imagine people's reaction when they see him doing all these strange experiments in the gym without knowing the reason 😂😂😂
Before I'll watch the video I would say that doing static stretch before or between the workout is not advisable. Keeping the last rep in the stretch position however is dope. Now let's watch the video, but I've got to focus
Hey, first of all, I love your content.
Can you do wearing weights for 1 month or so?
i believe he has a wearing weight vest video
@@nab5999 I thought so too but all I could find was 'doing weighted calisthenics for 30 days'
@@ishantkumar5020 weird, he probably put it on private because i do remember watching it 🤣
I wouldn’t suggest stretching intra sets doing heavy compound lifts. I would suggest doing them on lighter safer isolation movements.
I think that unfortunately, while interesting, this is a single test with one individual. For sure needs more research though! Would love to see the industry change from neglecting stretching to incorporating it. Even if both sides remained equal, the added benefit from working mobility and ROM from stretching would lead to massive quality of life improvements for most people going to the gym. I usually recommend for my clients to work their interset stretching as light until they finish with a muscle group and then do a more sustained stretch, to allow them to still have good performance throughout the workout, but it is interesting the idea of pushing a stretched muscle. The literature says that working a stretched muscle like this can lead to greater odds of injury, but when done intuitively with reducing weight as needed for safety, I can logically follow the idea behind doing this for hypertrophy.
adding body weight then stretching more, especially after some labor, is very natural.
Please do low salt whole foods vegan diet with blood tests before and after, see if it interferes with your muscle mass too, try to eat lots of beans and tofu for protein, i am so curious about this
Dr Mike must talk about it
very important video
I wonder if doing excessive more stretched in general would do both at the same time aka doing deep rdl switching to split leg squats so you can stretch the would more n so forth.
Time under tension that's what you do when you work out you stretch your muscles
YALL NEED TO LOOK AT THE SIDE BY SIDE COMP IN 3D CROSS EYE TRICK
My right leg is bigger than my left but only because of a knee issue I had but now I try to do more reps on my left to get them even.
Going full ROM during an exercises = stretching while contracting. Stretching after Sets = Stretching without any contraction = Pure Stretch. Hypertrophy occurs when both things happen DURING a Movement. I believe stretching between Sets could work but i also think it exhausts the ability to produce force. And i don’t understand why just one side stretching 😂
Have you thought to do a video where you take all the different herbals together? Oshwagonda, shilajit and gokshura...just for 7 days to see if there is a benefit?
do you think the increase couldve just been the accumulation of muscle damage or inflammation?
There was an insightful article I read from the bodybuilding forums that stretching was essential for muscle growth. From my experience flexibility is KEY to human health and the body will avoid sacrificing flexibility for size.
Would have been cool if you went for Crossfit for like a month for your next challenge.
I think this will work great if you only stretching the opposite musle you're working on.
I also do stretch after working a specific muscle but really after I‘m done Training the muscle and I do a loaded stretch. For example after Training chest I go the the incline bench pick up some dumbells like half or 2/3 of my working set weight and then stay at the bottom of the movement for as long I can or maybe if my chest would do it a couple of seconds longer but my arms start to burn at some point I do drop them, now I cannot tell it really brings more muscle gain because I do this since I switched to HIT (Training) but I would say stretching the chest isnt a bad thing.
I think unilateral and weighted or active stretching will work better
More soreness comes from the new stimulus, and soreness brings inflammation which causes the increase in size. You should wait until soreness goes away and take the measures. I think after the inflammation goes away, the gain in size goes away too. Until the muscles adapt to the new stimulus. To really see the difference between the two sides you should train unilaterally each side
The only stretch that creates growth is the deep stretch you get from the lift itself during the working set. Anything extra and you drain the blood, you want the blood to stay in the area that it's just been pumped into.
Like this comment causeee why not😩
the phantom still broken and the little one still flying?
You should focus on equally fatiguing each side. It may be equal if you could have done more reps/weight. However if stretching reduces weight with equal gains that’s a win.
When you stretch after a workout and the days after (during recovery) its said to tear more muscle fibers. Obviously that should lead to more muscle building.
I just want to know if your strength went up measurably.
Stretching burns some ATP, so it would make sense that the stretched side feels weaker. You're functionally burning more fuel and lowering recovery time on that side
I naturally stretch in between my sets. My body feels tight from the pump so I always feel like stretching. Works for me. Also helps me stay flexible
Good job
what was the back injury about?
It is well documented that stretching reduces strength/power. You’d need to use independent weights for each side and push to equal fatigue for a proper experiment.
It is about getting a stretch during the lift not after! ive been using it sinds i was 8 with gymnastics :)
LOL, this guy is a legend. He even sacrificed himself for our gains.
for 10 days 😂😂😂
true this guy cannot go for more days
@@jirafey_ more than that probably would take much time
its for entertainment purposes @@muazhasan9227
whats up with your knee ? 3:59
The studies that i've seen all point towards stretching AT THE END of training helping in recovery and growth. I've never seen anything on stretching between sets, but common sense tells it's risky (more prone to injuries)
Never heard anyone say they are tender from trainin and not sore
You gonna again stretch the other side again bro.. Thank you for your sacrifice.
Fun video. I do think somebody would get better results doing a drop set or partials, though. You are doing more work on one side than the other, so I think yes, you would see an effect over time. Bro science wise, though, if this were a good method, pro bodybuilders would be doing it. It could also be extra inflammation on that one side from straining muscles after they have already been worked, as I don't see how somebody could add that much extra muscle to arms in 10 days without using ummm substances or having true newbie gains. Personally, I've never stretched at all, neither before, during, or after lifting or even running. I do a few light weight sets for activation of what i'm working and ramp up sets for compounds to get the CNS ready for the heavy stuff. Unless you have a particular issue or injury, or you are training for mobility in a particular sport, don't see the point of statically stretching a muscle for hypertrophy or strength work, when you could use that energy for another set or more reps to get closer to failure. Very nicely done video!
If you did this every week for
The rest of the year and grew 1/4 inch a week , how many inches would you be by the end of the year ? week 52 ?
The ultimate GYM clickbait channel and I love how he is open about it 🤣🤣