The effects of adding single-joint exercises to a multi-joint exercise resistance training program on upper body muscle strength and size in trained men.

Henrique Silvestre de Franca, Paulo Alexandre Nordestre Branco, Dilmar Pinto Guedes Junior, Paulo Gentil, James Steele, Cauê Vazquez La Scala Teixeira

Research output: Contribution to journalArticle

Abstract

The aim of this study was compare changes in upper body muscle strength and size in trained men performing resistance training (RT) programs involving multi-joint plus single-joint (MJ+SJ) or only multi-joint (MJ) exercises. Twenty young men with at least 2 years of experience in RT were randomized in 2 groups: MJ+SJ (n = 10; age, 27.7 ± 6.6 years) and MJ (n = 10; age, 29.4 ± 4.6 years). Both groups trained for 8 weeks following a linear periodization model. Measures of elbow flexors and extensors 1-repetition maximum (1RM), flexed arm circumference (FAC), and arm muscle circumference (AMC) were taken pre- and post-training period. Both groups significantly increased 1RM for elbow flexion (4.99% and 6.42% for MJ and MJ+SJ, respectively), extension (10.60% vs 9.79%, for MJ and MJ+SJ, respectively), FAC (1.72% vs 1.45%, for MJ and MJ+SJ, respectively), and AMC (1.33% vs 3.17% for MJ and MJ+SJ, respectively). Comparison between groups revealed no significant difference in any variable. In conclusion, 8 weeks of RT involving MJ or MJ+SJ resulted in similar alterations in muscle strength and size in trained participants. Therefore, the addition of SJ exercises to a RT program involving MJ exercises does not seem to promote additional benefits to trained men, suggesting MJ-only RT to be a time-efficient approach.
Original languageEnglish
Pages (from-to)822-826
JournalApplied Physiology, Nutrition and Metabolism
Volume40
Issue number8
DOIs
Publication statusPublished - 2015

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Resistance Training
Muscle Strength
Joints
Exercise
Education
Arm
Elbow
Muscles

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de Franca, Henrique Silvestre ; Branco, Paulo Alexandre Nordestre ; Guedes Junior, Dilmar Pinto ; Gentil, Paulo ; Steele, James ; Teixeira, Cauê Vazquez La Scala. / The effects of adding single-joint exercises to a multi-joint exercise resistance training program on upper body muscle strength and size in trained men. In: Applied Physiology, Nutrition and Metabolism. 2015 ; Vol. 40, No. 8. pp. 822-826.
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title = "The effects of adding single-joint exercises to a multi-joint exercise resistance training program on upper body muscle strength and size in trained men.",
abstract = "The aim of this study was compare changes in upper body muscle strength and size in trained men performing resistance training (RT) programs involving multi-joint plus single-joint (MJ+SJ) or only multi-joint (MJ) exercises. Twenty young men with at least 2 years of experience in RT were randomized in 2 groups: MJ+SJ (n = 10; age, 27.7 ± 6.6 years) and MJ (n = 10; age, 29.4 ± 4.6 years). Both groups trained for 8 weeks following a linear periodization model. Measures of elbow flexors and extensors 1-repetition maximum (1RM), flexed arm circumference (FAC), and arm muscle circumference (AMC) were taken pre- and post-training period. Both groups significantly increased 1RM for elbow flexion (4.99{\%} and 6.42{\%} for MJ and MJ+SJ, respectively), extension (10.60{\%} vs 9.79{\%}, for MJ and MJ+SJ, respectively), FAC (1.72{\%} vs 1.45{\%}, for MJ and MJ+SJ, respectively), and AMC (1.33{\%} vs 3.17{\%} for MJ and MJ+SJ, respectively). Comparison between groups revealed no significant difference in any variable. In conclusion, 8 weeks of RT involving MJ or MJ+SJ resulted in similar alterations in muscle strength and size in trained participants. Therefore, the addition of SJ exercises to a RT program involving MJ exercises does not seem to promote additional benefits to trained men, suggesting MJ-only RT to be a time-efficient approach.",
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The effects of adding single-joint exercises to a multi-joint exercise resistance training program on upper body muscle strength and size in trained men. / de Franca, Henrique Silvestre; Branco, Paulo Alexandre Nordestre; Guedes Junior, Dilmar Pinto; Gentil, Paulo; Steele, James; Teixeira, Cauê Vazquez La Scala.

In: Applied Physiology, Nutrition and Metabolism, Vol. 40, No. 8, 2015, p. 822-826.

Research output: Contribution to journalArticle

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AU - de Franca, Henrique Silvestre

AU - Branco, Paulo Alexandre Nordestre

AU - Guedes Junior, Dilmar Pinto

AU - Gentil, Paulo

AU - Steele, James

AU - Teixeira, Cauê Vazquez La Scala

PY - 2015

Y1 - 2015

N2 - The aim of this study was compare changes in upper body muscle strength and size in trained men performing resistance training (RT) programs involving multi-joint plus single-joint (MJ+SJ) or only multi-joint (MJ) exercises. Twenty young men with at least 2 years of experience in RT were randomized in 2 groups: MJ+SJ (n = 10; age, 27.7 ± 6.6 years) and MJ (n = 10; age, 29.4 ± 4.6 years). Both groups trained for 8 weeks following a linear periodization model. Measures of elbow flexors and extensors 1-repetition maximum (1RM), flexed arm circumference (FAC), and arm muscle circumference (AMC) were taken pre- and post-training period. Both groups significantly increased 1RM for elbow flexion (4.99% and 6.42% for MJ and MJ+SJ, respectively), extension (10.60% vs 9.79%, for MJ and MJ+SJ, respectively), FAC (1.72% vs 1.45%, for MJ and MJ+SJ, respectively), and AMC (1.33% vs 3.17% for MJ and MJ+SJ, respectively). Comparison between groups revealed no significant difference in any variable. In conclusion, 8 weeks of RT involving MJ or MJ+SJ resulted in similar alterations in muscle strength and size in trained participants. Therefore, the addition of SJ exercises to a RT program involving MJ exercises does not seem to promote additional benefits to trained men, suggesting MJ-only RT to be a time-efficient approach.

AB - The aim of this study was compare changes in upper body muscle strength and size in trained men performing resistance training (RT) programs involving multi-joint plus single-joint (MJ+SJ) or only multi-joint (MJ) exercises. Twenty young men with at least 2 years of experience in RT were randomized in 2 groups: MJ+SJ (n = 10; age, 27.7 ± 6.6 years) and MJ (n = 10; age, 29.4 ± 4.6 years). Both groups trained for 8 weeks following a linear periodization model. Measures of elbow flexors and extensors 1-repetition maximum (1RM), flexed arm circumference (FAC), and arm muscle circumference (AMC) were taken pre- and post-training period. Both groups significantly increased 1RM for elbow flexion (4.99% and 6.42% for MJ and MJ+SJ, respectively), extension (10.60% vs 9.79%, for MJ and MJ+SJ, respectively), FAC (1.72% vs 1.45%, for MJ and MJ+SJ, respectively), and AMC (1.33% vs 3.17% for MJ and MJ+SJ, respectively). Comparison between groups revealed no significant difference in any variable. In conclusion, 8 weeks of RT involving MJ or MJ+SJ resulted in similar alterations in muscle strength and size in trained participants. Therefore, the addition of SJ exercises to a RT program involving MJ exercises does not seem to promote additional benefits to trained men, suggesting MJ-only RT to be a time-efficient approach.

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DO - 10.1139/apnm-2015-0109

M3 - Article

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EP - 826

JO - Applied Physiology, Nutrition and Metabolism

JF - Applied Physiology, Nutrition and Metabolism

SN - 1715-5312

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