Institute for Exercise, Sport and Health, Leuphana University, 21335, Lüneburg, Germany.
University of Applied Sciences Wiener Neustadt, Wiener Neustadt, Austria.
Eur J Appl Physiol. 2023 Aug;123(8):1773-1787. doi: 10.1007/s00421-023-05184-6. Epub 2023 Apr 8.
Maximal strength measured via maximal voluntary contraction is known as a key factor in competitive sports performance as well as injury risk reduction and rehabilitation. Maximal strength and hypertrophy are commonly trained by performing resistance training programs. However, literature shows that long-term, long-lasting static stretching interventions can also produce significant improvements in maximal voluntary contraction. The aim of this study is to compare increases in maximal voluntary contraction, muscle thickness and flexibility after 6 weeks of stretch training and conventional hypertrophy training. Sixty-nine (69) active participants (f = 30, m = 39; age 27.4 ± 4.4 years, height 175.8 ± 2.1 cm, and weight 79.5 ± 5.9 kg) were divided into three groups: IG1 stretched the plantar flexors continuously for one hour per day, IG2 performed hypertrophy training for the plantar flexors (5 × 10-12 reps, three days per week), while CG did not undergo any intervention. Maximal voluntary contraction, muscle thickness, pennation angle and flexibility were the dependent variables. The results of a series of two-way ANOVAs show significant interaction effects (p < 0.05) for maximal voluntary contraction (ƞ = 0.143-0.32, p < 0.006), muscle thickness (ƞ = 0.11-0.14, p < 0.021), pennation angle (ƞ = 0.002-0.08, p = 0.077-0.625) and flexibility (ƞ = 0.089-0.21, p < 0.046) for both the stretch and hypertrophy training group without significant differences (p = 0.37-0.99, d = 0.03-0.4) between both intervention groups. Thus, it can be hypothesized that mechanical tension plays a crucial role in improving maximal voluntary contraction and muscle thickness irrespective whether long-lasting stretching or hypertrophy training is used. Results show that for the calf muscle, the use of long-lasting stretching interventions can be deemed an alternative to conventional resistance training if the aim is to increase maximal voluntary contraction, muscle thickness and flexibility. However, the practical application seems to be strongly limited as a weekly stretching duration of up to 7 h a week is opposed by 3 × 15 min of common resistance training.
最大力量是通过最大随意收缩来衡量的，它是竞技体育表现以及降低受伤风险和康复的关键因素。最大力量和肥大通常通过进行抗阻训练计划来训练。然而，文献表明，长期、持久的静态伸展干预也可以显著提高最大随意收缩。本研究的目的是比较伸展训练和传统肥大训练 6 周后最大随意收缩、肌肉厚度和柔韧性的增加。69 名（69 名，女性 30 名，男性 39 名；年龄 27.4±4.4 岁，身高 175.8±2.1cm，体重 79.5±5.9kg）活跃参与者被分为三组：IG1 每天连续伸展跖屈肌 1 小时，IG2 对跖屈肌进行肥大训练（5×10-12 次，每周 3 天），而 CG 不进行任何干预。最大随意收缩、肌肉厚度、肌纤维角度和柔韧性是依赖变量。一系列双因素方差分析的结果显示，最大随意收缩（ƞ=0.143-0.32，p<0.006）、肌肉厚度（ƞ=0.11-0.14，p<0.021）、肌纤维角度（ƞ=0.002-0.08，p=0.077-0.625）和柔韧性（ƞ=0.089-0.21，p<0.046）均有显著的交互作用（p<0.05），而伸展和肥大训练组之间没有显著差异（p=0.37-0.99，d=0.03-0.4）。因此，可以假设机械张力在改善最大随意收缩和肌肉厚度方面起着至关重要的作用，无论使用持久的伸展还是肥大训练。结果表明，对于小腿肌肉，如果目的是增加最大随意收缩、肌肉厚度和柔韧性，可以将持久的伸展干预视为传统抗阻训练的替代方法。然而，由于每周伸展时间长达 7 小时，每周仅进行 3×15 分钟的常规抗阻训练，实际应用似乎受到很大限制。
