The best way to incorporate this would be doing a bilateral weighted stretch at the end of your last set for that muscle group - with an accessory lift (not a main compound). I saw a lot of progress adding this methodology to dumbbell chest flys and overhead EZ bar triceps extensions on my push days. Just let the weight stretch the muscle for 30 seconds immediately after reaching failure on your last set. 🙏🏻

Static stretching actually reduces force production before your lifts, it's recommended to stretch post-workout.

the stuff this guy does for us is insane, i did 300 one leg calf raises on each leg once and couldn't walk for about 4 days yet you have done 1000 on each for a week and a bunch of other crazy shit the commitment you have is crazy just don't get injured plz

The best way I like to incorporate stretching is actually by using it as a finisher. If you stretch before lifting/in between sets it has been shown to increase your likelihood of injury, that is also why I do cable exercises last. So I go from starting Free weight --> body weight --> cables --> stretching finishing

I grew up watching you bro keep up what your doing.. but you gotta focus

You're getting soo jacked. Excited to see your progress.

Don’t ever say suffice like that again

Dude you look HUGEEE. Great progress.

I think the research for stretching says you should do dynamic stretching before/during workouts and static stretching after a workout.

That is crazy bro. Never imagined, great content Lukas!

Consistency is key! Keep up the great work 💪

I'd love to see you do another video on this method but on the whole body

Jeremy Buendia is a big proponent of this. He even massages / rubs the muscles he is working between sets. I used to do it too and saw good results.

increase may be due to inflammation on the stretched side. They will probably end up the same size after the inflammation goes away. Inflammation and soreness may be a sign that your muscles will grow faster if you stretch. but then again, who knows, and is it really worth the risk?

2 Minutes brings the fascia in to the game. Which can make more space (less pressure) for more growth

DC training includes a major stretch. Arnold always looked for the stretch. Animal studies have found that stretched muscles get bigger. There is something in this.

this can also be just swelling from constant tension ,but you gotta focus

Holding stretches for longer than 5 secs before or in-between sets will temporarily make you weaker atleast a first cause you're lengthening the muscle then lifting in a flexibility range your muscles aren't used to/haven't developed strength in. After a workout is the perfect time for static stretching cause the muscles are warmed up and can stretch easier without causing injuries or issues, think warm rubber band vs a cold or frozen rubber band.

Thanks for testing this! Always believed that stretching the fascia would make our muscles bigger👍

Thanks for the video, I have been stretching my mucles between sets or muscle groups since. It sometimes decreases the performance but I don't think it is much of a problem since it putting the muscle into hypertrophy. I have also come across video from someone I follow indicating the same. At the end of the sets I also hold the weight at the lengthened position which really finishes the muscles without moving it, maybe an inch at max.

I'm trying "deep stretch leg curls". I use the the leg curl machine and bend forward as far as I can go, with a low weight and really punish my hamstrings. It hurts 4x more than just doing it regularly, but it seems to be leading to a better strength gain. I'm not nearly certain on this for now, but I'll keep doing it to see what results I get. I hypothesise it's working in the same way a regular weight lift would, where on the concentric we have micro-tears in the muscles which then rebuild themselves stronger leading to a stronger overall muscle. Except to a greater degree. It does make the weight I'm able to pull a significant amount lower, but as mentioned it seems to be leading to greater strength jumps between sessions. It is also taking longer to heal. My hamstrings feel weak for 3 to 4 days after, which I've never noticed to such a degree before. At most it's been weak the day after, and barely noticeably so. If you want to try it yourself, here's how I do it. It's inspired by what Sam Sulek does. I get on the sitting leg curl machine and do one half-rep at about half of my max weight. I pause at the bottom and lean my upper body forward as far I can, while still being in a stable position. Then as slowly as I can, about a 4-8 second concentric, I lift it back up. Usually I'm limited at about 15-20ish degrees on the first rep, and I get deeper and deeper after each. After 4-5 reps, if I still can't reach lock-out with my knees I try to bend my upper body back a little. It is unstable by nature though, so there is a chance I'm getting less stretch after each rep when I'm getting tired. It's hard to say exactly. I wanted to do this for mobility/flexibility in the start, but now I'm leaning more into it being useful for strength and possibly hypertrophy gains. If anyone is interested I can update this in a few weeks on my results. I'll definitely be trying this out for other exercises as well, especially unilateral lat pulldowns. I've just gotta make sure my shoulder is strong enough to not hop outta place again...

Time under tension is a bogus theory. Stretch mediated hypertrophy is absolutely valid, though. The mechanism is based on the mechano receptors that are at the end range of motion. Every single rep of every set should focus on the stretch at the bottom of the rep. If you are not getting a stretch each rep, then choose a different variation. Why add extra time to do intraset stretches? Do full ROM deep stretch for everything.

I don’t typically “stretch” before exercise. I just warm up. Stretching causes instability in my joints, especially my knees. A good stretch after or on off days (after a warm up) seems to work best. Never looked at hypertrophic effects though. I know working a muscle in the stretched position works best, but again, sometimes hard on the joints. I wonder if just some good hard stretching after lifting is over would do the same without causing instability. Pretty interesting.

I did a program with inbetween set stretches programmed in. I gained quite a bit of muscle and strength doing it. It does make you sore though. But there is one advantage versus just doing more volume, it doesn't increase system fatigue as much.

It is great to do deep stretch exercises like sitting dimbell curl or dumbell flyes.get a good stretch in every muscle workout and that will help you in the great way.

Dude you’re hitting that massive bulk weight that’s awesome. Killer Focus

According to Greg Nuckols, the maximum rate of growth for the arms and quads is about one inch per 3 months. So, 0.25 inches in a full month is about the limit. Anything more than that is probably swelling. Still, those were pretty consistent measurements, good job! On my power movements, I'll stick to just resting as much as possible, but on the hypertrophy accessories, let's give it a whirl.

last time I got into shape for a shooting in April of 2021 or sth I ran a "Frank Zane Olympia Workout Plan" I found on liftvault and the original instructions emphasized stretching in between sets (both sides though), it was actually super effective just within 12 weeks I was able to put on size where I wanted and add dramatic definition, the cool thing was that Frank still liked to do some heavy compound lifting but for example in the case of deadlifts his top sets were done blocks or rack, so I was able to get some heavy stimulus in without as much fatigue overall, while I was in a slight caloric deficit. so it worked out extremely well and that was pretty much the only time I exclusively stretched in between sets as prescribed. I still do that every now and then when I want a superset to really blast because it can just very much save you time. you had pretty good results with your experiment here, but wtf why no growth on stretched calves lmao, it's almost like humanity attacked calves the wrong way for decades :D

I've been doing this naturally since I first started working out over 17 years ago - it's good to get a stretch after each set. It's something I've always done.

Can you do a video on implementing nutrient timing pre and post work out for maybe a month, where high simple carbs, high protein, and low or no fat are eaten 1 hour before and after a workout? A easy way to do this is just to chug a protein shake mixed with corn starch and water or skim milk before and after a workout. Theres emerging science that shows that this has had a tremendous effect on weight lifters. Would love to see your experience with it

this is a very interesting video man, i train at home with a kinda laid back style... i rest long between sets but make each set pretty hard. i sretch between sets im gonna try not stretching bewteen sets for awhile and see how it goes!

great video but i'm wondering if the size gains were inflammation or muscle? because stretching causes more muscle damage and it creates inflammation.

Tbh doing static stretches during or before workout increases the risk of injury because your muscles gets less sturdy which takes away solid foundation needed to lift heavy, controled and stable.

You be looking big bro

Bro you have my dream physique and you are my motivation to keep going❤

Im only 3 min in and already got a huge confounding aspect: With the intraset stretching only on one side and bilateral compounds you get the stretched side WAY closer to failure... And that should be compensated by extra work for the non-stretching side. My hypothesis is, that stretching as an additional stressor is just a way to get more out of less weight - but the time used stretching could also be used for extra reps to produce similar gains in the end

I wonder if doing excessive more stretched in general would do both at the same time aka doing deep rdl switching to split leg squats so you can stretch the would more n so forth.

do you think the increase couldve just been the accumulation of muscle damage or inflammation?

I appreciate the fact that you take the time to do all these tests on various methods, supplements, etc. My only criticism is that 10 days really isn't long enough to see any significant changes in physiology, especially with hypertrophy, if you aren't a newbie lifter. I get that you do a ton of different videos on different subjects and you want to keep the channel active, but I don't know how much we can real take away from examples like this.

Could you try the dr mike training method (high stretch exercises and really slow eccentrics)?

Am Batman

How bout doing an exercise concentric only for the contraction one side and doing the exercise eccentric only for the stretch the other side

Can you do DEAD HANGS for one of your next experiments? 💪

I think a problem with this experiment is that after stretching one side, that side will become more fatigued, so in the next set the stretched side will be pushed to failure (resulting in more muscle growth), whereas the non-stretched side will not, it will have a couple reps in reserve. So maybe doing unilateral excursions will solve this problem, making it a fairier experiments.

My right leg is bigger than my left but only because of a knee issue I had but now I try to do more reps on my left to get them even.

A guy I knew back in high school got a personal trainer at the time that showed him this training method and within 6 months the guy was almost unrecognizable

@pigmie video "training forearms for one month straight"?

Wow. Im going to try it

I think this shows that stretching before and after the whole workout is probably a good idea in a lot of cases. But definitely on both sides always. I think doing it so frequently, in between sets, could potentially be positive, but could increase the chance of injury a lot. So it’s safe just to not to, and instead focus on doing good stretches at the beginning and end of workout

🔊 BUT YOU GOTTA FOCUS 🔥🔥🔥

You may want to try this with stretching both sides to see if that stops the discomfort.

YALL NEED TO LOOK AT THE SIDE BY SIDE COMP IN 3D CROSS EYE TRICK

I wouldn’t suggest stretching intra sets doing heavy compound lifts. I would suggest doing them on lighter safer isolation movements.

But we gotta focus🔥

Hey, first of all, I love your content. Can you do wearing weights for 1 month or so?

If you did this every week for The rest of the year and grew 1/4 inch a week , how many inches would you be by the end of the year ? week 52 ?

Can you do the carnivore diet please

Please do low salt whole foods vegan diet with blood tests before and after, see if it interferes with your muscle mass too, try to eat lots of beans and tofu for protein, i am so curious about this

love to hear dr mike isratel from @renaissanceperiodisation weigh in on this!

Before I'll watch the video I would say that doing static stretch before or between the workout is not advisable. Keeping the last rep in the stretch position however is dope. Now let's watch the video, but I've got to focus

Dr Mike must talk about it

very important video

What angle should I use for incline?? I’m kinda cufuculed

I just want to know if your strength went up measurably.

I also do stretch after working a specific muscle but really after I‘m done Training the muscle and I do a loaded stretch. For example after Training chest I go the the incline bench pick up some dumbells like half or 2/3 of my working set weight and then stay at the bottom of the movement for as long I can or maybe if my chest would do it a couple of seconds longer but my arms start to burn at some point I do drop them, now I cannot tell it really brings more muscle gain because I do this since I switched to HIT (Training) but I would say stretching the chest isnt a bad thing.

Thanks for measurements in cm!!!! god bless you!!!

I love how he always tries something on the edge...

You've earned our respect sacrificing you're own body for our entertainment i liked your video

the phantom still broken and the little one still flying?

what was the back injury about?

Dude you need to try weighted stretches for 30 days

A stretched muscle is a relaxed muscle. Thats why it may feel weaker alongside a bit of fatigue when doing static stretches in between sets. Also may lead to injury.

I think that unfortunately, while interesting, this is a single test with one individual. For sure needs more research though! Would love to see the industry change from neglecting stretching to incorporating it. Even if both sides remained equal, the added benefit from working mobility and ROM from stretching would lead to massive quality of life improvements for most people going to the gym. I usually recommend for my clients to work their interset stretching as light until they finish with a muscle group and then do a more sustained stretch, to allow them to still have good performance throughout the workout, but it is interesting the idea of pushing a stretched muscle. The literature says that working a stretched muscle like this can lead to greater odds of injury, but when done intuitively with reducing weight as needed for safety, I can logically follow the idea behind doing this for hypertrophy.

I can imagine people's reaction when they see him doing all these strange experiments in the gym without knowing the reason 😂😂😂

Have you thought to do a video where you take all the different herbals together? Oshwagonda, shilajit and gokshura...just for 7 days to see if there is a benefit?

Isn't static stretching just squeezing some of the fluids from the muscles. Thus making them less pumped

You should really do a video where you’ll try to increase your wingspan over the span of two weeks

Time under tension that's what you do when you work out you stretch your muscles

It is about getting a stretch during the lift not after! ive been using it sinds i was 8 with gymnastics :)

Never heard anyone say they are tender from trainin and not sore

I think this will work great if you only stretching the opposite musle you're working on.

for 10 days 😂😂😂

Homie looking like emo-Spider-Man

The main issue is you are not doing dynamic stretching but static stretches which you should never do before or during a workout session. As obviously this is proven to up the risk of injury, so either don't do this or incorporate only dynamic stretching.

More soreness comes from the new stimulus, and soreness brings inflammation which causes the increase in size. You should wait until soreness goes away and take the measures. I think after the inflammation goes away, the gain in size goes away too. Until the muscles adapt to the new stimulus. To really see the difference between the two sides you should train unilaterally each side

I think unilateral and weighted or active stretching will work better

Would have been cool if you went for Crossfit for like a month for your next challenge.

Like this comment causeee why not😩

whats up with your knee ? 3:59

adding body weight then stretching more, especially after some labor, is very natural.

I stretch after nearly every set cause I'm old and just checking if something feels off or not

Fun video. I do think somebody would get better results doing a drop set or partials, though. You are doing more work on one side than the other, so I think yes, you would see an effect over time. Bro science wise, though, if this were a good method, pro bodybuilders would be doing it. It could also be extra inflammation on that one side from straining muscles after they have already been worked, as I don't see how somebody could add that much extra muscle to arms in 10 days without using ummm substances or having true newbie gains. Personally, I've never stretched at all, neither before, during, or after lifting or even running. I do a few light weight sets for activation of what i'm working and ramp up sets for compounds to get the CNS ready for the heavy stuff. Unless you have a particular issue or injury, or you are training for mobility in a particular sport, don't see the point of statically stretching a muscle for hypertrophy or strength work, when you could use that energy for another set or more reps to get closer to failure. Very nicely done video!

Going full ROM during an exercises = stretching while contracting. Stretching after Sets = Stretching without any contraction = Pure Stretch. Hypertrophy occurs when both things happen DURING a Movement. I believe stretching between Sets could work but i also think it exhausts the ability to produce force. And i don’t understand why just one side stretching 😂

When you stretch after a workout and the days after (during recovery) its said to tear more muscle fibers. Obviously that should lead to more muscle building.

Man called suffice “suffis”

Why did you flip for it , and not just go with your non dominant side?

LOL, this guy is a legend. He even sacrificed himself for our gains.

1:47 My kinesiologist told me 30 seconds.. she said less doesn't give the stretch memory, and more doesn't have any benefit..

The only stretch that creates growth is the deep stretch you get from the lift itself during the working set. Anything extra and you drain the blood, you want the blood to stay in the area that it's just been pumped into.

you should ve done more dumbbell and single leg exercises since the weakened side compromises the whole excercise else.