title: 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.
authors.affiliation: a College of Physical Education and Sports, Santa Cecília University, 11045-907 Santos, Brazil.
authors.forename: Henrique Silvestre
authors.initials: HS
authors.lastname: de França
authors.affiliation: a College of Physical Education and Sports, Santa Cecília University, 11045-907 Santos, Brazil.
authors.forename: Paulo Alexandre Nordeste
authors.initials: PA
authors.lastname: Branco
authors.affiliation: a College of Physical Education and Sports, Santa Cecília University, 11045-907 Santos, Brazil.|b College of Physical Education, Metropolitan University, 11015-904 Santos, Brazil.
authors.forename: Dilmar Pinto
authors.initials: DP
authors.lastname: Guedes Junior
authors.affiliation: c College of Physical Education, University of Brasilia, 70910-900 Brasília, Brazil.
authors.forename: Paulo
authors.initials: P
authors.lastname: Gentil
authors.affiliation: d Southampton Solent University, East Park Terrace, Southampton, UK.
authors.forename: James
authors.initials: J
authors.lastname: Steele
authors.affiliation: e Department of Biosciences, Federal University of São Paulo, 11015-020 Santos, Brazil.|f College of Physical Education, Praia Grande College, 11703-200 Praia Grande, Brazil. zipcode-11700-000.
authors.forename: Cauê Vazquez La Scala
authors.initials: CV
authors.lastname: Teixeira
mesh_terms: D000328:Adult; D000704:Analysis of Variance; D004551:Elbow Joint / Q000502:physiology*; D006801:Humans; D007596:Joints / Q000502:physiology; D008297:Male; D053580:Muscle Strength / Q000502:physiology*; D018482:Muscle, Skeletal / Q000502:physiology*; D011897:Random Allocation; D055070:Resistance Training / Q000379:methods*; D034941:Upper Extremity / Q000502:physiology*
keywords: choix d’exercices; entraînement à la force; exercices isolés; exercise selection; hypertrophie musculaire; isolation exercise; linear periodization; muscle hypertrophy; périodisation linéaire; strength training; training volume; volume d’entraînement