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Maximal Strength, Number of Repetitions, and Total Volume are Differently Affected by Static-, Ballistic-, and Proprioceptive Neuromuscular Facilitation Stretching
Authors: Renato Barroso, Valmor Tricoli, Saulo Dos Santos Gil, Carlos Ugrinowitsch, and Hamilton Roschel
To see what the acute effects of static, ballistic, and proprioceptive neuromuscular facilitation (PNF) stretching had on a one rep max, number of repetitions at a sub-maximal load, and total volume of a workout. Other studies have just focused on the one rep max, while the addition of looking at the total volume of workout as well as number of repetitions replicates a typical resistance training workout. The authors believed static and PNF stretching would negatively affect the performance in comparison to ballistic stretching.
PNF stretching resulted in a significant decrease in one rep max for the leg press (exercise performed). Static and ballistic stretching also resulted in a significant decrease in weight, but was not as statistically significant as the decrease from PNF stretching. All three stretching protocols (PNF, static, ballistic) negatively affected the number of repetitions when three sets of maximum repetitions were performed, as well as the total volume when compared to no stretching. Nonetheless all three protocols were effective in increasing the range of motion of subjects.
What This Means to you
Strength training athletes should avoid stretching, especially PNF stretching, before their resistance training workouts. Also individuals who are aiming to increase their strength or muscle mass should avoid (PNF, ballistic, static) stretching before strength training. This is because it limits the ability to produce long-term resistance training adaptations. For best results, one should perform a general warm up before training, followed by stretching at the end.
Renato Barroso, Valmor Tricoli, Saulo Dos Santos Gil, Carlos Ugrinowitsch, and Hamilton Roschel. “Maximal Strength, Number of Repetitions, and Total Volume are Differently Affected by Static-, Ballistic-, and Proprioceptive Neuromuscular Facilitation Stretching.” The Journal of Strength and Conditioning Research 26 (September 2012) 2432-2437.