Effect of the flexibility training performed immediately before resistance training on muscle hypertrophy, maximum strength and flexibility
PurposeIt 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).MethodsParticipants 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.ResultsThe 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%.ConclusionThese results show that performing flexibility training immediately before resistance training can contribute to a lower number of repetitions, total volume, and muscle hypertrophy.
European Journal of Applied Physiology