Can static/ passive stretching increase muscle size? According to a study by Simpson et al., which did 5 stretching bouts per week for 6 weeks focusing on the calves, they found an increase in fascicle length but also an increase in muscle thickness (2017). Now if you’re anything like me you find static stretching incredibly boring. Try one of these two other stretching methods to improve muscle size; while working on flexibility which has many other benefits.
1. After a set, stretch the muscle for 30 seconds. (Ex. After a set of bicep curls stretch the biceps).
2. After your last rep of a set hold the last rep at end range. (Ex. Hold the bottom of a squat after the last rep, or deadlift, bench press etc)