Transfer Between Lifts: Increased Strength in Untrained Exercises

Abstract

The principle of specificity confers that physiological adaptations to exercise reflect the specific stimuli applied during an exercise training program. When applied to resistance training (RT), the principle of specificity implies that the acquisition of strength, which is often measured as a 1 repetition maximum, is specific to several variables of an RT program such as intensity, contraction type, and motor pattern. Although the principle of specificity holds true, a phenomenon called “transfer” also occurs when a lifter increases their strength in an exercise that they did not train. For example, if a lifter performed lunges in lieu of back squat, but their back squat strength increased anyway, there would be transfer between the lunge and back squat. This column summarizes recent research that reported transfer between bilateral exercises, unilateral to bilateral exercises, and single-joint to multiple-joint exercises and provides several recommendations for practical applications along the way.

A Description of Exercise Programs Implemented During a Firefighter Training Academy

“…This likely reflects that the acquisition of muscular strength is specific to the measurement technique (eg, dynamic vs isometric) 61 in addition to the exercises performed during a training plan. 62 In other words, the isometric bicep pull may not have improved because the current training plan did not include many elbow flexion exercises, particularly those of an isometric variety. Elsewhere, when researchers have used dynamic muscular strength tests, there is clear evidence that firefighter recruits consistently improve their upper-and lower-body strength.…”

“…Muscular strength was the only physical fitness variable that did not significantly improve during the present training academy. This likely reflects that the acquisition of muscular strength is specific to the measurement technique (eg, dynamic vs isometric) 61 in addition to the exercises performed during a training plan 62 . In other words, the isometric bicep pull may not have improved because the current training plan did not include many elbow flexion exercises, particularly those of an isometric variety.…”