The BEST WAY to Combine Lifting and Stretching **Build Muscle & Get Flexible**

Summary

The video explores the relationship between resistance training and flexibility, challenging traditional beliefs that lifting builds muscle and stretching increases flexibility. New research shows that resistance training can improve flexibility as much as stretching, and static stretching can also contribute to muscle growth. However, each method is still better for its primary purpose—lifting for muscle and stretching for flexibility. The video offers practical advice on combining both approaches efficiently to maximize gains in both areas, based on specific goals and movements.

Takeaways

• 💪 Resistance training can improve flexibility as much as stretching.
• 📏 Stretching can build muscle and improve strength, though the effects are smaller and require a higher dose.
• 🧘 Resistance training is an effective way to improve mobility and flexibility while gaining strength.
• 🧐 Combining resistance training and stretching doesn't provide significantly better flexibility improvements than stretching alone.
• ⏳ Stretching alone isn't as effective for muscle growth compared to resistance training, unless you have limitations like no gym access or injuries.
• ⚖️ To maximize results, focus resistance training and flexibility routines on different muscle groups or movements to avoid redundancy.
• 🤸 Resistance training tends to improve mobility in specific areas, based on the exercises performed, but not in all areas.
• 🏋️ Certain exercises like Romanian deadlifts improve hamstring flexibility, but for areas like lumbar flexion or side splits, specific stretches are more effective.
• 🎯 Customizing your exercise routine to target both muscle growth and flexibility improvements based on movement selection is key.
• ⏱️ High-rep exercises with lighter weights can improve flexibility as they encourage more controlled movement and longer time under tension.

Q & A

What is the traditional view on building muscle and improving flexibility?

The traditional view is that building muscle requires resistance training, like lifting weights, and improving flexibility requires stretching. These were seen as two separate goals requiring different approaches.

How are resistance training and flexibility training more closely related than previously thought?

Recent evidence suggests that resistance training can improve flexibility to a similar extent as stretching, and stretching can also build muscle and improve strength, challenging the traditional separation of the two goals.

Can resistance training improve range of motion as effectively as stretching?

Yes, resistance training can improve range of motion as much as stretching, although it depends on the exercises and how they're performed.

Can static stretching build muscle and increase strength?

Yes, static stretching can increase muscle size and improve strength, though the gains are relatively small and dependent on doing a lot of stretching.

Why might static stretching not be ideal for building muscle?

While static stretching can build muscle, it's generally less efficient than resistance training. In the time it takes to build muscle via stretching, you could achieve much greater gains with resistance training.

How can you combine resistance training and stretching to optimize both flexibility and muscle growth?

The best approach is to prioritize resistance training for muscle growth and focus your stretching routine on areas that aren't fully covered by your lifting routine. This way, you get the benefits of both without unnecessary overlap.

Why doesn't resistance training alone improve overall mobility?

Resistance training tends to improve mobility in specific areas related to the movements performed. For example, deadlifts improve hamstring flexibility, but they may not enhance shoulder mobility. Mobility improvements are specific to the exercises you do.

How can exercise selection influence flexibility improvements in resistance training?

Choosing exercises that allow for a progressive increase in range of motion, like Bulgarian split squats or using platforms for deeper movement, can help improve flexibility. Focusing on movements that challenge flexibility helps gain mobility in those areas.

Why is focusing on different areas in lifting and stretching routines important?

Focusing on different areas helps maximize the benefits of each type of training. Since resistance training already improves flexibility in certain areas, it's more efficient to target other areas in your stretching routine to avoid redundancy.

Is it practical to rely entirely on stretching for muscle gains?

No, for most people, it's not practical or productive to rely solely on stretching for muscle gains. Resistance training is still the best and most efficient way to build muscle while improving flexibility.