Can Stretching Make You Strong? w/ Greg Nuckols
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Video version of Episode 40:
Yoga teacher Jenni Rawlings and Exercise Science professor Travis Pollen are joined by Greg Nuckols to discuss whether stretching can make you strong. Greg has an M.A. in exercise and sports science and is the co-founder of Stronger by Science and MacroFactor (the best nutrition app on the market). He’s held three all-time world records in powerlifting, is an international speaker, and is the author of multiple books. He’s also the co-host of the Stronger by Science podcast.
Points of discussion include:
00:00 Intro
8:50 What is strength?
12:25 When muscles grow in size, is it because individual muscle fibers grow larger (hypertrophy), or is it because we gain more muscle fibers (hyperplasia)?
14:45 How is muscle growth measured?
19:08 What does evidence from animal research suggest about whether stretching can lead to muscle growth? (And what does animal research tell us about hyperplasia?)
36:20 What is the current scientific perspective on the mechanism(s) of hypertrophy / muscle growth?
39:22 What is blood flow restriction training?
44:37 Is muscle damage a driver of muscle growth / hypertrophy?
50:10 What role does tension play in causing muscle growth / hypertrophy?
50:30 The anatomical continuity between muscle, intramuscular connective tissue, tendon, and bone
55:36 The tendency to take a “tension reductionist” point of view on muscle growth / hypertrophy
58:15 What’s the difference between active tension and passive tension in a muscle?
1:05:03 What is the length-tension relationship?
1:12:26 Strength training at longer muscle lengths produces greater muscle growth / hypertrophy. Is this because of the additive passive tension involved at longer muscle lengths?
1:20:26 Does research suggest that stretching can lead to muscle growth / hypertrophy in the human body?
1:37:28 Do we know what the mechanism is for *why* long duration, intense stretching can cause muscle growth?
1:41:48 Could there be a mechanism that is unique to tension at long muscle lengths that is not the same tension-related mechanism that is observed with normal resistance training that’s especially effective for muscle growth?
1:48:23 Do we have a natural propensity to seek explanations for phenomena even when no science-based explanation exists yet?
…And much more!
Enjoy this engaging and eye-opening discussion for yoga, movement, and fitness geeks!
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Resources mentioned in this episode:
Stronger by Science website (free articles by Greg Nuckols)
Stronger by Science Facebook group (ask Greg Nuckols questions here)
Stronger by Science podcast (free audio learning with Greg Nuckols)
MacroFactor nutrition app (the best nutrition app on the market)
Follow Stronger by Science / Greg Nuckols on Instagram
Greg’s earlier appearance on the Yoga Meets Movement Science podcast – Episode 22: The Connection Between Strength Training & Range of Motion
Strength for Yoga Remote Group Training – ongoing, interactive monthly strength program for yogis designed by Jenni & Travis
Article: Influence of Long-Lasting Static Stretching on Maximal Strength, Muscle Thickness and Flexibility
Article: Stretch training induces unequal adaptation in muscle fascicles and thickness in medial and lateral gastrocnemii **see graphic below for the figure from the Simpson study Greg references (difference in calf thickness pre vs post)
Online yoga class library & yoga anatomy workshops with Jenni
Strength for Yoga email newsletter
To find out more about Travis Pollen: website / Instagram
Music used with generous permission from Dischord A Cappella.
