Effect of the flexibility training performed immediately before resistance training on muscle hypertrophy, maximum strength and flexibility
- 1.9k Downloads
It has been suggested that flexibility training may reduce the total volume of training during resistance trainings. The purpose of this study was to compare the effect of flexibility training immediately before resistance training (FLEX-RT) versus resistance training without flexibility training (RT) on maximum strength and the vastus lateralis muscle cross-sectional area (CSA).
Participants had each leg assigned to RT or FLEX-RT. Both groups performed four sets of leg extensions to voluntary failure of 80% of one repetition maximum (1RM); however, FLEX-RT performed two sets of 25 s of static stretching before resistance training. Number of repetitions and total volume were calculated during weeks 1–5 and 6–10. Vastus lateralis muscle CSA, 1RM, and flexibility were assessed at baseline and after 10 weeks.
The number of repetitions and total training volume were greater for RT than FLEX-RT for weeks 1–5 and 6–10. Regarding the vastus lateralis muscle CSA, a main time effect was observed, however, greater change was observed for RT than FLEX-RT (12.7 and 7.4%, respectively). A main time effect for 1RM was also observed with similar changes for RT and FLEX-RT (12.7 and 12.9%, respectively). Flexibility was increased pre- to post-training for FLEX-RT with greater change for FLEX-RT (10.1%) than RT (2.1%).
These results show that performing flexibility training immediately before resistance training can contribute to a lower number of repetitions, total volume, and muscle hypertrophy.
KeywordsStretching Range of motion Skeletal muscle Resistance exercise
Analysis of variance
Flexibility training immediately before of the resistance training
Resistance training without flexibility training
One repetition maximum
The authors are grateful to National Council for Scientific and Technological Development (CNPq) for the financial support.
Conflict of interest
The authors declare that they have no conflict of interest.
- Brown LE, Weir JP (2001) Procedures recommendation I: accurate assessment of muscular strength and power. J Exerc Physiol 4:1–21Google Scholar
- Garber CE et al (2011) American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Med Sci Sports Exerc 43:1334–1359CrossRefPubMedGoogle Scholar
- Küüsmaa M, Schumann M, Sedliak M, Kraemer WJ, Newton RU, Malinen JP, Nyman K, Häkkinen A, Häkkinen K (2016) Effects of morning vs. evening combined strength and endurance training on physical performance, muscle hypertrophy and serum hormone concentrations. Appl Physiol Nutr Metab 41:1285–1294CrossRefPubMedGoogle Scholar
- Lixandrao ME et al (2015) Effects of exercise intensity and occlusion pressure after 12 weeks of resistance training with blood-flow restriction. J Strength Cond Res 115:2471–2480Google Scholar