Does Performing Different Resistance Exercises for the Same Muscle Group Induce Non-homogeneous Hypertrophy?

Abstract

The study aimed to compare the effect of performing the same or different exercises for a muscle group on resistance training (RT) sessions on muscle hypertrophy at different sites along muscle length. Twenty-two detrained men (23.3±4.1 years) were randomly allocated to the following groups: a group that performed the same exercises in all training sessions (N-VAR=11) or one that varied the exercises for the same muscle groups (VAR=11). All were submitted to 3 weekly sessions for nine weeks. Muscle thickness was assessed at the proximal, middle, and distal sites of the lateral and anterior thigh, elbow flexors, and extensors by B-mode ultrasound. The VAR group significantly increased all the sites analyzed (P<0.05). Furthermore, the proximal site of the lateral thigh showed a larger relative increase when compared to the middle site (P<0.05). In contrast, the N-VAR group were not revealed significant improvements only for the middle site of the lateral thigh and the proximal site of the elbow flexors (P>0.05). Our results suggest that to perform different resistance exercises can induce hypertrophy of all sites assessed in detrained young men.

Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA

“…For example, Fonseca et al (151) reported that a combination of various lower body exercises (Smith machine squat, leg press, lunge, and deadlift) performed for 12 weeks elicited more uniform hypertrophy of the quadriceps femoris compared to volume-equated performance of the Smith machine squat alone. Similarly, a 9-week study by Costa et al (152) found that a group that performed varied exercise selection experienced more complete development at different sites along the muscles of the extremities compared to a group that performed non-varied exercise selection, although differences were relatively modest. These results suggest that there may be a potential benefit to varied exercise selection.…”

“…Importantly, this section focused on variety in loading zones more than exercise selection, due to the small number of studies on this topic. However, the existing data indicate a measure of variety in exercise selection may result in more uniform muscle growth (151,152), making it another potential variable to periodize. Other variables conceivably can be periodized as well, although the specifics of such practices lack controlled study.…”

The role of exercise selection in regional Muscle Hypertrophy: A randomized controlled trial

“…Recently, Costa et al compared the growth of the quadriceps femoris when performing a single exercise vs. performing multiple exercises (Bd De V et al, 2021). The authors hypothesized that performing multiple exercises would make all the regions of the muscle grow to a similar degree, due to the varying stimuli, while regional hypertrophy would happen in the group that only did one exercise.…”

Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review

“…Seven studies assessed the effects of exercise variation on measures of both muscle hypertrophy and strength (2,10,14,20,39,40), and 1 assessed only muscular strength (15). The studies from Aerenhouts and D'Hondt (2), Chaves et al (10), Costa et al (14), Costa et al (15), Fonseca et al (20), and Rossi et al (40) compared 1 fixed predetermined exercise per muscle group vs. predetermined variations of exercises (e.g., A vs. A, B, C). Rauch et al (39) compared multiple exercises per muscle group with a predetermined exercise selection vs. multiple exercises per muscle group with an autoregulatory exercise selection that resulted in less variation (e.g., A, B, C, A, B, C vs. A, B, C, A, A, C).…”

“…Baz-Valle et al (5) compared multiple exercises per muscle group with a predetermined exercise selection vs. multiple exercises per muscle group with a random selection of predetermined exercises (e.g., A, B, C vs. B, D, E, A, C, F). The exercise variation was made within the same session in 3 studies (10,20,40), session by session in 4 studies (5,14,15,39), and through 2, 5-week training blocks in 1 study (2).…”