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

被引:40
作者
de Franca, Henrique Silvestre [1 ]
Nordeste Branco, Paulo Alexandre [1 ]
Guedes Junior, Dilmar Pinto [1 ,2 ]
Gentil, Paulo [3 ]
Steele, James [4 ]
La Scala Teixeira, Caue Vazquez [5 ,6 ]
机构
[1] Univ Santa Cecilia, Coll Phys Educ & Sports, BR-11045907 Santos, Brazil
[2] Univ Metropolitana Santos, Coll Phys Educ, BR-11015904 Santos, Brazil
[3] Univ Brasilia, Coll Phys Educ, BR-70910900 Brasilia, DF, Brazil
[4] Southampton Solent Univ, Southampton, Hants, England
[5] Univ Fed Sao Paulo, Dept Biosci, BR-11015020 Santos, Brazil
[6] Praia Grande Coll, BR-11703200 Praia Grande, Brazil
关键词
strength training; muscle hypertrophy; training volume; exercise selection; isolation exercise; linear periodization; MUSCULAR STRENGTH; HYPERTROPHY; MASS; PERFORMANCE; ACTIVATION; MORTALITY;
D O I
10.1139/apnm-2015-0109
中图分类号
R15 [营养卫生、食品卫生]; TS201 [基础科学];
学科分类号
100403 [营养与食品卫生学];
摘要
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.
引用
收藏
页码:822 / 826
页数:5
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