A Review of the Acute Effects and Long-Term Adaptations of Single- and Multi-Joint Exercises during Resistance Training.
Resistance exercises can be considered to be multi-joint (MJ) or single-joint (SJ) in nature. Many strength coaches, trainers, and trainees believe that adding SJ exercises to a resistance training (RT) program may be required to optimize muscular size and strength. However, given that lack of time is a frequently cited barrier to exercise adoption, the time commitment resulting from these recommendations may not be convenient for many people. Therefore, it is important to find strategies that reduce the time commitment without negatively affecting results. The aim of this review was to analyze and discuss the present body of literature considering the acute responses to and long-term adaptations resulting from SJ and MJ exercise selection. Studies were deemed eligible for inclusion if they were experimental studies comparing the effects of MJ, SJ, or MJ + SJ on dependent variables; studies were excluded if they were reviews or abstracts only, if they involved clinical populations or persons with articular or musculoskeletal problems, or if the RT intervention was confounded by other factors. Taking these factors into account, a total of 23 studies were included. For the upper and lower limbs, analysis of surface electromyographic (sEMG) activation suggests that there are no differences between SJ and MJ exercises when comparing the prime movers. However, evidence is contrasting when considering the trunk extensor musculature. Only one study directly compared the effects of MJ and SJ on muscle recovery and the results suggest that SJ exercises resulted in increased muscle fatigue and soreness. Long-term studies comparing increases in muscle size and strength in the upper limbs reported no difference between SJ and MJ exercises and no additional effects when SJ exercises were included in an MJ exercise program. For the lumbar extensors, the studies reviewed tend to support the view that this muscle group may benefit from SJ exercise. People performing RT may not need to include SJ exercises in their program to obtain equivalent results in terms of muscle activation and long-term adaptations such as hypertrophy and strength. SJ exercises may only be necessary to strengthen lumbar extensors and to correct muscular imbalances.
FEFD-Faculdade de Educação Física e Dança, Universidade Federal de Goiás-UFG, Campus Samambaia, Avenida Esperança s/n, CEP: 74.690-900, Goiânia, Goiás, Brasil. paulogentil@hotmail.com.
Paulo
http://orcid.org/0000-0003-2459-4977
P
Gentil
School of Sport, Health, and Social Sciences, Southampton Solent University, Southampton, UK.
James
J
Fisher
School of Sport, Health, and Social Sciences, Southampton Solent University, Southampton, UK.
James
J
Steele
D000222:Adaptation, Physiological; D015444:Exercise; D005081:Exercise Therapy; D006801:Humans; D007596:Joints / Q000502:physiology; D053580:Muscle Strength / Q000502:physiology*; D018482:Muscle, Skeletal / Q000502:physiology*; D055070:Resistance Training / Q000379:methods*
Appl Physiol Nutr Metab. 2013 Mar;38(3):341-4
23537028
Am J Med. 2014 Jun;127(6):547-53
24561114
J Exerc Rehabil. 2015 Dec 31;11(6):372-7
26730390
Med Sci Sports Exerc. 2004 Apr;36(4):674-88
15064596
Phys Ther Sport. 2013 Aug;14(3):139-45
23867152
J Strength Cond Res. 2016 May;30(5):1189-95
26439790
Diabetes Care. 2013 Aug;36(8):2372-9
23474589
J Back Musculoskelet Rehabil. 2002 Jan 1;16(1):25-31
22387361
J Physiol. 2012 Jan 15;590(2):351-62
22106173
J Int Soc Sports Nutr. 2015 Dec 21;12 :50
26696792
Eur J Appl Physiol Occup Physiol. 1986;55(1):100-5
3698983
Med Sci Sports Exerc. 2013 Nov;45(11):2158-65
23657165
Med Sci Sports Exerc. 2015 Nov;47(11):2389-97
25811947
Med Sci Sports Exerc. 2011 Jul;43(7):1334-59
21694556
BMJ. 2008 Jul 01;337:a439
18595904
Spine (Phila Pa 1976). 2003 Feb 1;28(3):282-7
12567032
Electromyogr Clin Neurophysiol. 2004 Jun;44(4):201-7
15224814
Med Sci Sports Exerc. 2009 Feb;41(2):435-43
19127180
J Strength Cond Res. 2005 May;19(2):449-52
15903389
Br J Sports Med. 2016 Aug;50(15):909-20
27075962
Appl Physiol Nutr Metab. 2015 Aug;40(8):822-6
26244600
Prev Med. 2004 Nov;39(5):1056-61
15475041
Eur J Appl Physiol. 2013 Aug;113(8):2133-42
23604798
Br J Sports Med. 2016 Dec;50(24):1524-1535
26675089
Am J Sports Med. 1996 Jul-Aug;24(4):518-27
8827313
J Strength Cond Res. 2013 Mar;27(3):574-81
23443215
Med Sci Sports Exerc. 2013 Feb;45(2):299-303
22903138
Eur J Appl Physiol. 2016 May;116(5):1031-41
27032805
Med Sci Sports Exerc. 1998 Apr;30(4):556-69
9565938
J Strength Cond Res. 2005 Aug;19(3):587-91
16095407
J Am Coll Cardiol. 2011 May 3;57(18):1831-7
21527158
Eur J Appl Physiol Occup Physiol. 1998;77(1-2):170-5
9459538
J Gerontol A Biol Sci Med Sci. 2006 Jan;61(1):72-7
16456196
BMJ. 2005 Nov 5;331(7524):1064-5
16230312
Women Health. 2002;36(2):123-34
12487145
J Strength Cond Res. 2015 Sep;29(9):2594-9
25807025
Med Sci Sports Exerc. 2000 Feb;32(2):459-63
10694132
J Strength Cond Res. 2013 Jun;27(6):1609-17
22990567
Eur J Appl Physiol. 2012 Apr;112(4):1569-76
21858666
J Strength Cond Res. 2004 Feb;18(1):144-8
14971969
BMJ. 2012 Nov 20;345:e7279
23169869
Interv Med Appl Sci. 2012 Dec;4(4):217-20
24265879
J Strength Cond Res. 2014 Nov;28(11):3085-92
24832974
Arch Phys Med Rehabil. 2002 Nov;83(11):1547-52
12422323
J Strength Cond Res. 2012 Nov;26(11):3113-7
22207254
Br J Sports Med. 2015 Mar;49(5):291-7
24092889
J Sports Sci Med. 2010 Sep 01;9(3):374-81
24149629
Med Sci Sports Exerc. 2002 Dec;34(12 ):1996-2001
12471307
J Orthop Sports Phys Ther. 2010 Nov;40(11):736-42
21041965
Eur J Appl Physiol. 2001 Jul;85(1-2):185-90
11513314
Med Sci Sports Exerc. 2009 Mar;41(3):687-708
19204579
Arch Phys Med Rehabil. 1994 Feb;75(2):210-5
8311680
Arch Phys Med Rehabil. 1999 Apr;80(4):428-31
10206605
J Orthop Sports Phys Ther. 2012 Oct;42(10):823-30
22951491
J Strength Cond Res. 2005 Nov;19(4):903-7
16287377
Eur J Appl Physiol. 2014 Dec;114(12):2491-7
25113097
Eur J Appl Physiol. 2005 Jul;94(4):357-63
15918061
Asian J Sports Med. 2015 Jun;6(2):e24057
26446291
J Sports Med Phys Fitness. 2015 Jul-Aug;55(7-8):714-21
24947920
Med Sci Sports Exerc. 2002 Feb;34(2):364-80
11828249
Sports Med. 2010 Apr 1;40(4):303-26
20364875
Eur J Appl Physiol Occup Physiol. 1994;69(5):408-13
7875137