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.

Recovery of pectoralis major and triceps brachii after bench press exercise

“…Notwithstanding, it is important to note that previous studies in untrained participants reported no advantages in SJ over MJ exercises for producing increases in elbow flexor muscle size and strength . In addition, studies in trained and untrained people consistently showed that the addition of SJ exercises to a MJ training program does not result in additional gains in muscle strength and size in the arm muscles …”

“…Contrary to this hypothesis, previous studies reported that SJ exercises offer no benefit over MJ exercises in gains of muscle strength and size . Moreover, other studies reported that the addition of SJ exercises to a session composed of MJ exercises did not alter the gains in muscle size and strength in either untrained or trained subjects . However, it is important to note that these studies were of relatively short duration (<12 weeks), and that the cumulative effects of either suboptimal or excessive stimuli are unlikely to be manifested in such a short period.…”

“…Resistance exercises can be classified as single‐ (SJ) or multi‐joint (MJ) exercises, depending on how many joints are involved in the movement. Although previous studies showed that the use of SJ exercises may be unnecessary for promoting optimal increases in muscle size and strength, current recommendations and common sense suggest that the use of both SJ and MJ exercises may be necessary for optimal results. The use of SJ exercises is supported by reports that upper body MJ exercises impose an attenuated stress on the arm muscles in comparison to SJ exercises .…”

Nutrition, pharmacological and training strategies adopted by six bodybuilders: case report and critical review

“…57 Moreover, other studies showed that the addition of single-joint exercises did not increase the gains in muscle size and strength in untrained 58 or trained subjects. 59 A counterpoint to this argument can be made with the study of Soares et al 60 in which upper limb muscles recovered faster after seated rows than during isolated elbow flexions. Probably, the difference may be related to the exercise used, since the ratio of activation of latissimus dorsi to biceps during seated rows is higher than during lat pull-downs, 61 which could have led to lower elbow flexor damage in the study of Soares et al 60 Considering that testosterone increases muscle recovery, 62 protein synthesis 63 and satellite cell activity, 64 , 65 the accretion of isolated exercises would have difficulty in inducing a state of overtraining in bodybuilders using anabolic steroids.…”

High Resistance Training Volume and Low Caloric and Protein Intake Are Associated with Detrimental Alterations in Body Composition of an Amateur Bodybuilder Using Anabolic Steroids: A Case Report

“…The use of multi-joint exercises can save time and decrease the number of exercises, which equates to training volume. Nonetheless, the addition of single-joint exercises failed to promote gains in muscle and strength of both trained [26] and untrained participants [27]. Hence, it is possible save time and prevent adverse training effects (e.g., injury and overtraining) by restricting the use of single-joint exercises [28].…”