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

  • de França H
  • Branco P
  • Guedes Junior D
 et al. 
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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 two years of experience in RT were randomized in two groups: MJ+SJ (n = 10, 27.7 + 6.6 years) and MJ (n = 10, 29.4 + 4.6 years). Both groups trained for 8 weeks following a linear periodization model. Measures of elbow flexors and extensors 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, eight weeks of RT involving MJ or MJ+SJ res...

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  • Henrique Silvestre de França

  • Paulo Alexandre Nordeste Branco

  • Dilmar Pinto Guedes Junior

  • Paulo Gentil

  • James Steele

  • Cauê Vazquez La Scala Teixeira

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