2024-09-17 15:00:11
Want to get strong: lift weights! Want to get flexible: stretch!
This is generally what we hear and these two objectives seem quite distinct, each requiring a specific approach.
Yet recent studies show that These two aspects of fitness are more interconnected than previously thought.
What if resistance training could improve your range of motion as much as traditional stretching?
That would be crazy, right? Even crazier, what if static stretching could not only improve your flexibility, but also build muscle and increase strength…
Come on, enough teasing, let’s see how weight training and stretching can complement each other to make you stronger AND more flexible.
Bodybuilding, an ally for your mobility?
Table of Contents
- 1 Bodybuilding, an ally for your mobility?
- 2 Stretching to gain strength and muscle mass?
- 3 If bodybuilding remains undoubtedly the best way to build strength and muscle mass, it can also improve your mobility.
However, the reverse is not as true: stretching is not as effective a method for gaining muscle, except in special cases (such as injuries or lack of weight training equipment).
Let’s take a concrete example: if you spend an hour a day doing weight training, you will gain both strength and flexibility.
On the other hand, if you spend that same hour stretching, you will gain very little muscle, while improving your flexibility.
It then becomes evident that replacing certain stretches with strength training exercises can provide better results in terms of muscle development and mobility.
The perfect way to be strong and flexible - 4 Your ideal routine will depend on whether you prioritize building muscle or improving your flexibility.
If you have time, it is recommended to continue to treat strength training and stretching as two separate practices.
However, if your schedule is tighter, an approach that targets specific areas with well-chosen strength training exercises, while reserving stretching for areas not covered in your workouts, will be more productive.
Conclusion - 5 What are the best exercises to combine strength training and stretching for improved flexibility?
A meta-analysis pooling the results of 55 studies highlighted two essential points:
- Resistance training may be as effective as stretching in improving range of motion.
- Combining the two would not necessarily provide more flexibility benefits than stretching alone.
These results are crucial for understanding how to structure a routine that combines the two practices.
In plain languageif your goal is to improve your mobility while gaining strength, resistance training may be sufficient, provided that a specific approach is adopted.
Stretching to gain strength and muscle mass?
Another meta-analysiswhich this time looked at 42 studies, found that static stretching can not only improve flexibility, but also contribute to muscle growth.
However, this effect remains relatively modest and depends largely on the volume of stretching performed.
This means that you will need to devote a lot of time to stretching to achieve noticeable muscle gains.
Additionally, not all areas of the body respond the same way to stretching, which limits its effectiveness for certain parts of the body.
For those who are short on time or don’t have access to a gym, stretching can be a viable solution to maintaining a modicum of muscle strength, but they will never replace the benefits of well-structured resistance training.
If bodybuilding remains undoubtedly the best way to build strength and muscle mass, it can also improve your mobility.
However, the reverse is not as true: stretching is not as effective a method for gaining muscle, except in special cases (such as injuries or lack of weight training equipment).
Let’s take a concrete example: if you spend an hour a day doing weight training, you will gain both strength and flexibility.
On the other hand, if you spend that same hour stretching, you will gain very little muscle, while improving your flexibility.
It then becomes evident that replacing certain stretches with strength training exercises can provide better results in terms of muscle development and mobility.
The perfect way to be strong and flexible
So how do you effectively combine strength training and stretching to maximize muscle gains while improving flexibility?
The key lies in a movement-specific approach.
It’s not enough to just lift “random weights” and hope to become more flexible. You need to choose your exercises carefully to target the areas where you want to gain both strength and mobility.
For example, a Romanian deadlift primarily engages hip flexion and improves hamstring flexibility.
Rather than repeating stretches that target the same area, you might prioritize stretches that involve lumbar flexionin order to extend the range of motion of the lower back, an area often neglected in traditional strength training exercises.
Other areas, such as the adductors or spinal rotation, are not sufficiently worked by common strength training exercises.
In these cases, it is best to target them specifically during your stretching sessions.
The importance of choosing your exercises
The effectiveness of your routine in improving both strength and flexibility depends largely on your choice of exercises.
By incorporating movements that gradually increase range of motion, you not only promote muscle development, but also flexibility.
For examplereplace classic slots with Bulgarian slots helps increase the range of motion of the hipsbecause the front leg is placed on a platform.
Likewise, for exercises like deadlifts, use smaller plates or elevate your feet slightly to increase the range of motion over time.
Long, light sets: a boost for flexibility
Long sets, performed with lighter weights, can also play a role in improving flexibility.
In fact, they encourage a more controlled execution of movements, allowing you to reach the limits of your range of motion safely.
Additionally, they allow you to spend more time in these stretching positions, promoting mobility gains.
How long should each objective be given?
We know that improvements in flexibility depend on the volume of work.
However, it remains unclear precisely how much resistance training is needed to achieve gains similar to those from stretching.
It is unlikely that just doing one set of deadlifts per week will be enough to significantly improve hamstring flexibility.
This is why it is important to maintain some amount of stretching in your routine.even if you focus your efforts on strength training exercises that also promote mobility.
Your ideal routine will depend on whether you prioritize building muscle or improving your flexibility.
If you have time, it is recommended to continue to treat strength training and stretching as two separate practices.
However, if your schedule is tighter, an approach that targets specific areas with well-chosen strength training exercises, while reserving stretching for areas not covered in your workouts, will be more productive.
Conclusion
Combining strength and flexibility is not only possible, it is also an optimal strategy for those who wish to maximize their performance and well-being.
By intelligently using resistance training to improve mobility, while reserving stretching for areas not covered by strength training exercises, you can save time and achieve more comprehensive results.
The key is to structure your routine so that strength training and stretching complement each other, without unnecessary duplication.
This is how you will not only become stronger, but also more flexible, while optimizing your training time.
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What are the best exercises to combine strength training and stretching for improved flexibility?
The Ultimate Guide to Building Strength and Flexibility: Debunking the Myth
For years, we’ve been led to believe that to get strong, we need to lift weights, and to become flexible, we need to stretch. While these statements aren’t entirely false, recent studies have revealed a fascinating connection between resistance training and flexibility. In this article, we’ll explore the surprising benefits of combining weightlifting and stretching to achieve a stronger, more flexible you.
Bodybuilding: An Unlikely Ally for Mobility?
A meta-analysis of 55 studies found that resistance training can be just as effective as stretching in improving range of motion. This means that if your goal is to increase mobility while gaining strength, weightlifting may be sufficient, provided you adopt a specific approach. This is a game-changer for those looking to optimize their workout routine.
Stretching: The Surprising Muscle-Builder
Another meta-analysis of 42 studies discovered that static stretching not only improves flexibility but can also contribute to muscle growth. While the effect is relatively modest and dependent on the volume of stretching performed, it’s a promising finding for those looking to maintain muscle strength without access to weightlifting equipment. However, it’s essential to note that stretching will never replace the benefits of well-structured resistance training.
The Perfect Combination: Strength Training and Stretching
If bodybuilding remains the best way to build strength and muscle mass, it can also improve mobility. However, the reverse is not as true: stretching is not as effective a method for gaining muscle, except in special cases such as injuries or lack of weight training equipment. By incorporating a movement-specific approach, you can effectively combine strength training and stretching to maximize muscle gains while improving flexibility.
The Ideal Method: Strengthening and Stretching in Harmony
So, how do you effectively combine strength training and stretching to achieve the perfect balance of strength and flexibility? The answer lies in a movement-specific approach. By focusing on exercises that work multiple muscle groups and incorporate stretching motions, you can optimize your workout routine for maximum benefits.
Here are some takeaways to keep in mind:
Resistance training can improve range of motion and flexibility, making it a viable alternative to traditional stretching.
Stretching can contribute to muscle growth, but its effects are relatively modest and dependent on the volume of stretching performed.
A movement-specific approach that combines strength training and stretching can maximize muscle gains while improving flexibility.
the age-old debate between strength training and stretching has been turned on its head. By embracing a holistic approach that combines the benefits of both, you can unlock a stronger, more flexible version of yourself. So, go ahead, lift weights, and stretch – your body will thank you!
Optimized Keywords: strength training, flexibility, weightlifting, stretching, mobility, muscle growth, resistance training, movement-specific approach.
Meta Description: Discover the surprising benefits of combining strength training and stretching to achieve a stronger, more flexible you. Learn how to optimize your workout routine for maximum benefits.
Header Tags:
H1: The Ultimate Guide to Building Strength and Flexibility: Debunking the Myth
H2: Bodybuilding, an Ally for Your Mobility?
H2: Stretching to Gain Strength and Muscle Mass?
* H2: The Perfect Way to Be Strong and Flexible
