The Effects of Resistance Exercise Selection on Muscle Size and Strength in Trained Women
Int J Sports Med DOI: 10.1055/a-1121-7736The study compared the effects of resistance training programs composed by
multi-joint (MJ), single-joint (SJ) and the combination of multi- and
single-joint (MJ+SJ) exercises on muscle strength and hypertrophy in
trained women. Thirty participants were divided into groups that performed only
MJ exercises, SJ exercises and MJ+SJ exercises for six months.
Participants were tested for 1-repetition maximum (RM) and muscle thickness (MT)
before and after the intervention. All groups showed significant gains on 1RM
tests from pre- to post-training (P<0.01). However, MJ and MJ+SJ
groups obtained greater gains in 1RM for the MJ exercises in comparison with the
SJ group. Increases in 1RM for the SJ exercises were similar among groups, with
the exception of leg curl, where the SJ group obtained greater gains than MJ and
MJ+SJ. All groups obtained significant increases in MT from pre- to
post-training for all muscle groups. However, MJ and MJ+SJ groups
presented greater increases in gluteus maximus, quadriceps femoris and
pectoralis major in comparison with the SJ group. Therefore, our results suggest
that, in general, performing MJ exercises seems to be necessary to obtain
optimal results from a resistance training program; however SJ might be
necessary to provide optimal st...
Source: International Journal of Sports Medicine - Category: Sports Medicine Authors: Barbalho, Matheus Souza, Daniel Coswig, Victor Steele, James Fisher, James Abrahin, Odilon Paoli, Antonio Gentil, Paulo Tags: Training & Testing Source Type: research