Effects of Static and Dynamic Stretching Performed Before Resistance Training on Muscle Adaptations in Untrained Men.

ABSTRACT: Ferreira-Júnior, JB, Benine, RPC, Chaves, SFN, Borba, DA, Martins-Costa, HC, Freitas, EDS, Bemben, MG, Vieira, CA, and Bottaro, M. Effects of static and dynamic stretching performed before resistance training on muscle adaptations in untrained men. J Strength Cond Res 35(11): 3050-3055, 2021-This study evaluated the effects of dynamic and static stretching (SS) performed before resistance training on biceps femoris hypertrophy and knee flexor strength gains in untrained young men. Forty-five untrained young men (age, 21.2 ± 0.5 years; mass, 72.2 ± 5.6 kg; height, 178 ± 1 cm) were randomly assigned to 1 of the 3 groups: (a) 80 seconds of SS (n = 14); (b) 80 seconds of dynamic stretching (DS, n = 13); or (c) control group (CON, n = 18) in which subjects performed no stretching before exercise. Both SS and DS were performed before resistance exercise. Resistance training consisted of 4 sets of 8-12 repetition maximum of seated leg curl exercise 2 days per week for 8 weeks, with a period of at least 48 hours between sessions. Unilateral biceps femoris muscle thickness (MT) and maximal isometric strength (MIS) of the knee flexors were measured 1 week before training and 1 week after the last training session. There were significant increases in MIS (SS = 13.9 ± 10.3 kgf; DS = 10.2 ± 13.1 kgf; CON = 12.7 ± 7.6 kgf; p < 0.05) and MT (SS = 6.0 ± 3.5 mm; DS = 6.7 ± 4.1 mm; CON = 5.7 ± 3.0 mm; p < 0.05) with no significant differences across groups (p > 0.05). Additionally, all groups demonstrated moderate effect sizes for MIS (1.27-1.4), and DS was the only group that had a large effect size for MT increases (DS = 2.18; SS = 1.35; CON = 0.92). In conclusion, 80 seconds of SS and DS did not induce any additional muscular adaptations to resistance training in untrained young men.

Does exercise-induced muscle damage impair subsequent motor skill learning?

Motor skill learning is a fundamental aspect of human behavior based on the calibration of internal models via sensory information such as proprioception. Some conditions, as exercise-induced muscle damage (EIMD), disrupt proprioceptive information, and may cause learning impairment. Such possible relation between EIMD and motor skill learning has not yet been investigated and it is the aim of this study. For this purpose, thirty male university students (19.3 ±â€¯1.8 years) were equally assigned to two groups: EIMD and CON group. The EIMD group received a treatment to induce muscle damage consisting of a weight lifting protocol directed to the agonist muscles related to the task prior to the pretest and to the learning sessions. EIMD was verified and compared between groups and along the process (0-168 h) by means of the degree of delayed onset muscle soreness (DOMS), perceived total quality recovery and maximal isometric strength (MIS). To investigate motor skill learning, both groups practiced a dart throwing task for four sessions with 150 trials in each session. Recovery status and DOMS were recovered at 96 h in the EIMD group, and MIS was not recovered throughout 168 h. In contrast, muscle damage parameters were not altered across 168 h in the CON group. Accuracy and consistency were compared within and between groups in a pretest posttest design. The EIMD group showed less accurate and consistent results on the long term (delayed posttest). Results confirmed our hypothesis that EIMD, a common condition in sports and in rehab practices, may hinder motor skill learning, possibly due to neurological aspects such as proprioceptive information, its relation to central nervous system reorganization and internal model consolidation.