Weighted Stretches for Muscle Growth


300% Greater Muscle Gains With Weighted Stretching?

Video taken from the channel: Massive Iron Steve Shaw



Video taken from the channel: Team 3D Alpha


Weighted Stretching / Strečink se závažím

Video taken from the channel: Michal Sopor


Weighted Stretches & Muscle Growth

Video taken from the channel: Jason Blaha’s Strength and Fitness


Loaded stretching part 2 – Benefits on muscle growth

Video taken from the channel: THIBARMY


Is Weighted Stretching The Key to Getting Jacked?

Video taken from the channel: AlphaDestiny


Weighted Stretching: For Drastic Muscle Growth, Hyperplasia and Mobility?

Video taken from the channel: The Bioneer

Weighted Stretching Builds Muscle 5 Different Ways It flips the switch that triggers muscle building. Loaded stretching and accentuating the eccentric (two things you’re doing when using this method) are the training modalities that activate mTor the most. The more mTor is activated, the greater protein synthesis will be.

Scientists found that in adult animals, on the whole, stretch overload can increase the number of muscle fibers by 9-52% and increase the size of muscle fibers by 10-82%. [6] Hopefully this provides slightly more peace-of-mind on the potential merits of using weighted stretches to increase muscle mass. They repeated this process three times, dropping the weight after each stretch. After 5 weeks we found that the stretching group doubled the muscle gains of the non-stretching group!

Here’s what we now believe to be the case: The key to stretch-induced growth is to create both a large amount of mechanical tension and muscle damage. In one trial, Japanese researchers found that four weeks of static stretching (120 seconds per day) had no effect on muscle growth [ 6 ]. In another, stretching twice a day (four 30-second stretches repeated twice a day) failed to. 1 day ago · Performing bodyweight exercises like push-ups, pull-ups, squats, and lunges are the way to go in order to build muscle without weights, but you also need to be strategic with how you program your. I now understood that stretching the muscle under a load greatly increased the factors responsible for growth. I went a step further than just relying upon those classic bodybuilding exercises.

I understood there was a principle: if a loaded stretch led to more growth for one muscle, it must lead to more growth for all muscles. Every muscle in your body is enclosed in a bag of tough connective tissue known as fascia. Fascia is important for holding your muscles in their proper place in your body. But your fascia may also be holding back your muscle growth. Think for a moment about your muscles.

You train them and feed them properly. My advice is to pair weighted stretches in between isolated single muscle exercises like a calf raise or bicep curl. Hold a light dumbbell or add resistance so the weight keeps constant tension on the muscle as you stretch for 30-45 seconds. 1 hour ago · Each muscle is made up of thousands of tiny muscle fibers. 2. When you lift weights (or do body weight exercises), your muscles endure tiny injuries throughout their fibers.

3. Then, when you rest. Loaded stretching will increase tendon thickness and resiliency as well as create distal muscle hypertrophy, both of which make the muscle/tendons less likely to tear.

List of related literature:

There are data to suggest, however, that static stretching is preferred to dynamic stretching to improve muscle length.

“Geriatric Physical Therapy eBook” by Andrew A. Guccione, Dale Avers, Rita Wong
from Geriatric Physical Therapy eBook
by Andrew A. Guccione, Dale Avers, Rita Wong
Elsevier Health Sciences, 2011

Currently, stretching is speculated to modulate gene expression and influence muscle extensibility.

“Science of Flexibility” by Michael J. Alter
from Science of Flexibility
by Michael J. Alter
Human Kinetics, 2004

Certainly, stretching exercises performed regularly for a period of weeks, months, or years can increase joint flexibility, When this increase occurs, how does the whole muscle respond to regular static stretching?

“Biophysical Foundations of Human Movement” by Bruce Abernethy, Vaughan Kippers, Marcus G. Pandy, Stephanie J. Hanrahan
from Biophysical Foundations of Human Movement
by Bruce Abernethy, Vaughan Kippers, et. al.
Human Kinetics, 2013

When specific stretching is indicated, 5 minutes per muscle, per week appears to have benefit.

“Guccione's Geriatric Physical Therapy E-Book” by Dale Avers, Rita Wong
from Guccione’s Geriatric Physical Therapy E-Book
by Dale Avers, Rita Wong
Elsevier Health Sciences, 2019

I say this because I’ve seen people fall into the trap of thinking that they can grow new muscle by stretching.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

This enhances the stretching routine since the muscle is more relaxed when you stretch it.

“Biomechanics of Sport and Exercise” by Peter Merton McGinnis
from Biomechanics of Sport and Exercise
by Peter Merton McGinnis
Human Kinetics, 2013

Increasing muscle extensibility is accomplished by stretching the tight muscle.

“Canine Sports Medicine and Rehabilitation” by M. Christine Zink, Janet B. Van Dyke
from Canine Sports Medicine and Rehabilitation
by M. Christine Zink, Janet B. Van Dyke
Wiley, 2013

The optimal number of stretches per muscle group is two to four since no significant improvement in muscle elongation is seen in repeated stretching of five to ten repetitions [24].

“The Active Female: Health Issues Throughout the Lifespan” by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
from The Active Female: Health Issues Throughout the Lifespan
by Jacalyn J. RobertMcComb, Reid L. Norman, Mimi Zumwalt
Springer New York, 2014

If a muscle is allowed to shorten immediately after stretch, it can do more work and produce higher power without a significant increase in metabolic energy expenditure.

“Biomechanics of Skeletal Muscles” by Vladimir M. Zatsiorsky, Boris I. Prilutsky
from Biomechanics of Skeletal Muscles
by Vladimir M. Zatsiorsky, Boris I. Prilutsky
Human Kinetics, Incorporated, 2012

Stretching will also reduce the frequency of tightness for any group of muscles.

“Stretching Anatomy” by Arnold G. Nelson, Jouko Kokkonen
from Stretching Anatomy
by Arnold G. Nelson, Jouko Kokkonen
Human Kinetics, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Can you use weighted stretch to build biceps?

    Will an underhand grip for rack pulls stretch the biceps enough to build it(but not tear it)?

    I’m thinking of trying it(with less weight) just to see if I get sore from it.

  • Nice, this is exactly what Migan from Team3DAlpha is saying for years. He also has a lot of studies linked in his videos, check him out.

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  • I’m using the rack pulls above the knee and the stretch is unreal. I’m gaining muscle and my traps are popping out now..I’m also using the neck flex which is all stretch on the neck muscles..

  • Another under-utilized but crucial technique is negative reps. Assisting the concentric motion and training the eccentric motion increases the fiber tension 2-5x and uses significantly less energy. This is especially relevant in natural training where individuals need to find creative ways to develop difficult muscle groups.

  • TrapsRack Deadlift
    ChestWeighted Dips
    ShouldersBehind Neck Press or Behind Back Cable Laterals
    TricepsOverhead Extension
    BicepsIncline Curls
    LegsHeels Elevated Squats
    CalvesHold 20 seconds in stretch position after each rep, do 12 reps
    AbsHanging Leg Raises and GHD Situps, CrossFit style
    Rib Box ExpansionPullovers
    ForearmsFarmers Walk

  • But basically any eccentric part of the movement with full range of motion is stretching with a load… Am I wrong?
    Maybe the thing that lack is a static hold in the most stretched portion, and we should do that.

  • OK, so you have talked about about the benefit of isometric exercise and are now talking about weighted stretches. Would you be able to get the same effect as weighted stretching with less chance of injury through isometric stretching instead? So for instance you could do a bunch of bicep curls and then just do a really hard flex while pulling on a bar that is much too heavy and pulling it as hard as you can?

  • This is exactly why proper sissy squats are better mass builders isometrically speaking. The full stretch position is what’s going to increase the size

  • Meanwhile multiple studies have concluded that having your wallet & finances stretched to uncomfortable limit’s by girl friends or wife will cause your net worth to decrease dramatically.

  • You remind me of Mac from Always Sunny, but very proper and happy. Can you do a vid about cultivating mass or the importance of ocular patdowns while wearing a duster? xD

  • I would say it is an extremely effective way for creating those micro tears that build back up bigger and stronger. But at the end of the day it is progressive overload+metabolic fatigue that drive muscle hypertrophy.

  • Correct me if Iam wrong.Didn’t Pavel Tsatsouline in his book Power To The People say that the best way to gain strength and size in a muscle was to apply tension to the muscle in the stretched position?

  • Hey, I was wondering if anybody could answer my question…

    So I’m a little new to nucleus overload, and I’ve decided to try it out on wide grip pull ups to grow my lats wider. I was wondering if I should do 4 weeks of 100 pull-ups a day (seeing as I’m a beginner at pull-ups and can only do 6 in one set) and then rest for a week and then return to doing high frequency pull ups daily. Would that yield results/gains? Or would I have to put weights on my back and do high frequency pull ups after my mTOR reset?

  • I think certain exercise that would benefit from this training will be based off your skeletal structure. Squats suck for me due to my hamstring kicking in. If you can hold a position and stay in that range then it will suit you better.

  • Great vid thanks, it would be good if you did one on Hangs, I have disc problems and would like to improve my grip strength, I’ve heard hangs,will help,thanks.

  • There is also a school of thought that stretching can mask muscle pain, and actually be bad for you, leading to injury. I have found both to be true either in combination or exclusively. Works great for calves, however straight legged dead lifts beyond typical range can be rather problematic a few days later. The bird study is horrific, and sadly entirely irrelevant.

  • OMG, the 1st thing I see is that terrible ad from V-Shreds. At least I can hit the skip button. Nonetheless, you gotta get rid of that V-Shreds ad where he mispronounced somatypes 3 times out of your videos. If you don’t know who V-Shreds is, please check Allen Roberts of Every Damn Day Fitness to find out and learn how V-Shreds was plagiarizing Athlean-X videos. Otherwise, another great informative video from you.:-)

  • Pretty sure Dante Trudel (DC training) was a huge advocate of this, but using very heavy weight. I seriously doubt it’s gonna increase muscle gain by 300% though.

  • I haven’t been a CONSISTENT lifter for very long… over the years, I would train hard and heavy for a few months to a year, and then do other things and leave lifting… then go back for a few months… then quit… not because of laziness.. I was very active in other aspects, but not lifting. Anyhow… I’ve always loved straight legged deadlifts…. and I mean STRAIGHT. I had to warm myself up to it, but now I lift 135 with locked knees and a neutral spine for 20 reps with ease. I do this to STRETCH the hamstrings and load them simultaneously. The other day I pulled 315 for the first time in my life with bent legs and neutral spine (no belt or straps) with relative ease. I didn’t work up to that weight. I just tried it because a gym buddy was using that weight and it was tempting. I strongly believe that 135 deadlifts with STRAIGHT legs and anterior tilt in the pelvis prepared my hamstrings to handle bigger loads when the legs are bent.

  • Yes, hold a leg stretch for over 1 mn and the fachia melts! Then move further into the stretch hold one minute. Move further. Ect. Once done pick up your legs with your hands and put them back in place. Carfuly walk to bed. And sleep. This is intense but it works fast.

  • Is there anything signifying that this is anything other than just using FROM which is commonly understood as important for myotrophy?

  • You deserve many more subscribers given the quality of your videos and the depth of your analysis. Thanks for being such a useful resource.

  • Hi… this is my second question for the day:) If Rack Pull and Farmers walk are awesome for traps because of the load under stretch (no shrugs required).. then wouldn’t the same concept apply to all muscle… example the pecks with dumb bell Flys??

    What if you just hold as much weight as possible in the max stretch position for 30 90 seconds.. should that increase muscle more then doing the entire range of motion of the fly?

    And you seem to say that the “cheating” motion of a Cheat Row or “cheat” shrug works really well… It seems that it’s because when you go down and you have to stop the weight… you get the increase tension form the g force (gravity + acceleration) on the way down… It all seems to connect for me… But I think It should be applied to all muscle no? With limited squeezing in the non-stretch part… would you agree with my thinking?

    Thank you

  • Hi, great channel. Love all the Batman vids. Have you looked at tempo training? I’ve just stared to use it in my training and it feels like it stretches the muscles out. Terry

  • There is countless anecdotal evidence that weighted strecthing increases muscle size, exhibit A being gymnasts.

    Hyperplasia or hypertrophy we don’t really know but to the general population (like us) I’d argue it doesn’t matter. If the muscles got bigger than it worked so nice keep doing it lol

  • In PNF stretching should we contract the muscle stretched or the antagonist muscle? (Didn’t understand if you said both, they are the complete opposite. )

  • We may never get the science for this, but what I will say is this. I’ve been training 6 months now. Definitely still a beginner. I have finally worked my way up to 5 hammer grip pullups and have been doing pullups everyday for a while so I decided to take a full week off and just do weighted stretches to let my lats rest and take advantage of some super compensation.

    5 sets of weighted hangs for 30 seconds and my lats were pumped just like I’d done a full back workout. This was a leg day so no other back exercises were done beyond the hangs. I was honestly shocked. I was hoping to improve grip strength and rest my lats, but instead I feel like my lats are getting an honest workout… So of course I’m super curious to see if this actually helps my pullups when I return to them next week.

  • Hey, for those who say that this is not going to do shit to your physique, think again! Farmar walks and rack pulls above the knee work!

  • Stretching is all about isolating muscle groups like bodybuilding. That’s why it doesn’t necessarily improve mobility or flexibility for better performance or movement. For example, standing and bending over at the waist to stretch the hamstrings doesn’t actually work very well. You get some minimal stretching of the hamstrings,but you’re really contracting them in order to stabilize your body so you won’t fall. You are not actively contracting the quadriceps in order to reciprocally inhibit the hamstring muscles. PNF works with the two stretch reflexes ( the golgi tendon apparatus and the muscle spindles). It is the most effective approach to increasing flexibility, mobility, strength, and coordination of muscles involved in specific movement patterns.

  • Dumbbell flyes don’t actually stretch your pecs any more than dumbbell presses if you think about it. The only difference is your elbow is more straightened meaning more biceps involvement.

  • Yeah do videos on Parkour and Martial arts! Also do Hanging and if it increases a 15 to 17 year old’s height. And till what age does the height still grow? I’ve heard its 25 for boys but i think thats a myth. Great video tho

  • Why is hyperplasia so important when we literally dont even know if it’s possible to trigger let alone important at all for muscle growth. We know inarguably volume and progressive overload are so I don’t understand the point of this video other than intentionally putting micro trauma in muscle and connective tissue

  • Hello Jason! Just wanted to say thank you very much for your informative videos. I know you get some haters but I disagree with them. I’m a very small youtuber, not even a measly 50 subs but your knowledge will go towards my goals. Thanks dude.

  • The latest recommendations are that weighted stretches should be held for at least 90 seconds very painful but effective. I’m a hypertrophy researcher and have developed what I call ACTIVATED weighted stretching. In this you assume the stretch position this only works with cable machine stretches and then rock back and forth just an inch or two pulling then somewhat releasing tension on the exercise cable. This creates a pulsation in the stretched muscle. It works. Have been making incredible gains. Try it!

  • Awesome video man. You and alpha destiny are by far the best naturals on YouTube. Everything you say is based on actual evidence making it effective and useful.:)

  • A hangs video would be great. I do them at the end of work outs but I’m not really sure what their benefits are besides strecthing.