The Effects of Resistance Exercise Selection on Muscle Size and Strength in Trained Women

Abstract

The study compared the effects of resistance training programs composed by multi-joint (MJ), single-joint (SJ) and the combination of multi- and single-joint (MJ+SJ) exercises on muscle strength and hypertrophy in trained women. Thirty participants were divided into groups that performed only MJ exercises, SJ exercises and MJ+SJ exercises for six months. Participants were tested for 1-repetition maximum (RM) and muscle thickness (MT) before and after the intervention. All groups showed significant gains on 1RM tests from pre- to post-training (P<0.01). However, MJ and MJ+SJ groups obtained greater gains in 1RM for the MJ exercises in comparison with the SJ group. Increases in 1RM for the SJ exercises were similar among groups, with the exception of leg curl, where the SJ group obtained greater gains than MJ and MJ+SJ. All groups obtained significant increases in MT from pre- to post-training for all muscle groups. However, MJ and MJ+SJ groups presented greater increases in gluteus maximus, quadriceps femoris and pectoralis major in comparison with the SJ group. Therefore, our results suggest that, in general, performing MJ exercises seems to be necessary to obtain optimal results from a resistance training program; however SJ might be necessary to provide optimal strength gains in knee flexion.

Key words

muscle strength - hypertrophy - compound exercise - isolation exercise - exercise selection - training efficiency

Publikationsverlauf

Eingereicht: 07. Oktober 2019

Angenommen: 31. Januar 2020

Artikel online veröffentlicht:
06. April 2020

• References

• 1 Gentil P, Arruda A, Souza D. et al. Is there any practical application of meta-analytical results in strength training?. Front Physiol 2017; 8: 1
• 2 Paoli A. Resistance training: The multifaceted side of exercise. Am J Physiol Endocrinol Metab 2012; 302: E387
• 3 Gentil P, Fisher J, Steele J. A review of the acute effects and long-term adaptations of single- and multi-joint exercises during resistance training. Sports Med 2017; 47: 843-855
• 4 Helms E, Fitschen PJ, Aragon A. et al. Recommendations for natural bodybuilding contest preparation: Resistance and cardiovascular training. J Sports Med Phys Fitness 2015; 55: 164-178
• 5 Hackett DA, Johnson NA, Chow CM. Training practices and ergogenic aids used by male bodybuilders. J Strength Cond Res 2013; 27: 1609-1617
• 6 Viana R, Gentil P, Brasileiro E. et al. 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. J Funct Morphol Kinesiol 2017; 2: 37
• 7 de Souza D, Santos J, de Jesus D. et al. Biochemical profile and body composition alteration of amateur bodybuilders during the pre-contest period. J Funct Morphol Kinesiol 2018; 3: 26
• 8 Gentil P, Soares S, Bottaro M. Single vs. multi-joint resistance exercises: Effects on muscle strength and hypertrophy. Asian J Sports Med 2015; 6: e24057
• 9 de França HS, Branco PAN, Guedes Junior DP. et al. 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. Appl Physiol Nutr Metab 2015; 40: 822-826
• 10 Barbalho M, Coswig V, Raiol R. et al. Effects of adding single joint exercises to a resistance training programme in trained women. Sports (Basel) 2018; 6: E160
• 11 Barbalho M, Coswig V, Raiol R. et al. Single joint exercises do not provide benefits in performance and anthropometric changes in recreational bodybuilders. Eur J Sport Sci 2020; 20: 72-79
• 12 Gentil P, Soares SRS, Pereira MC. et al. Effect of adding single-joint exercises to a multi-joint exercise resistance-training program on strength and hypertrophy in untrained subjects. Appl Physiol Nutr Metab 2013; 38: 341-344
• 13 American College of Sports Medicine ACSM’s Guidelines for Exercise Testing and Prescription 8th ed. New York: Williams & Wilkins; 2009
• 14 Paoli A, Gentil P, Moro T. et al. Resistance training with single vs. multi-joint exercises at equal total load volume: Effects on body composition, cardiorespiratory fitness, and muscle strength. Front Physiol 2017; 8: 1105
• 15 Barbalho M, Gentil P, Raiol R. et al. Influence of Adding single-joint exercise to a multijoint resistance training program in untrained young women. J Strength Cond Res 2018; Epub ahead of print DOI: 10.1519/JSC.0000000000002624.
• 16 Barbalho M, Coswig VS, Raiol R. et al. Does the addition of single joint exercises to a resistance training program improve changes in performance and anthropometric measures in untrained men?. Eur J Transl Myol 2018; 28: 7827
• 17 Bloomquist K, Langberg H, Karlsen S. et al. Effect of range of motion in heavy load squatting on muscle and tendon adaptations. Eur J Appl Physiol 2013; 113: 2133-2142
• 18 Goncalves A, Gentil P, Steele J. et al. Comparison of single- and multi-joint lower body resistance training upon strength increases in recreationally active males and females: a within-participant unilateral training study. Eur J Transl Myol 2019; 29: 8052
• 19 Munn J, Herbert RD, Gandevia SC. Contralateral effects of unilateral resistance training: A meta-analysis. J Appl Physiol (1985) 2004; 96: 1861-1866
• 20 Contreras B, Vigotsky AD, Schoenfeld BJ. et al. A comparison of gluteus maximus, biceps femoris, and vastus lateralis electromyographic activity in the back squat and barbell hip thrust exercises. J Appl Biomech 2015; 31: 452-458
• 21 Williams MJ, Gibson NV, Sorbie GG. et al. Activation of the gluteus maximus during performance of the back squat, split squat, and barbell hip thrust and the relationship with maximal sprinting. J Strength Cond Res 2018; Epub ahead of print DOI: 10.1519/JSC.0000000000002651.
• 22 Boren K, Conrey C, Le Coguic J. et al. Eletromyographic analysis of gluteus medius and maximus during rehabilitation exercises. Int J Sports Phys Ther 2011; 6: 206-223
• 23 Vigotsky AD, Beardsley C, Contreras B. et al. Greater electromyographic responses do not imply greater motor unit recruitment and ‘hypertrophic potential’ cannot be inferred. J Strength Cond Res 2017; 31: e1-e4
• 24 Gentil P, Bottaro M. Effects of training attendance on muscle strength of young men after 11 weeks of resistance training. Asian J Sports Med 2013; 4: 101-106
• 25 Harriss DJ, Macsween A, Atkinson G. Ethical standards in sport and exercise science research: 2020 update. Int J Sports Med 2019; 40: 813-817
• 26 Fisher J, Steele J, Smith D. High- and low-load resistance training: Interpretation and practical application of current research findings. Sports Med 2017; 47: 393-400
• 27 Barbalho M, Coswig VS, Steele J. et al. Evidence for an upper threshold for resistance training volume in trained women. Med Sci Sports Exerc 2019; 51: 515-522
• 28 Steele J, Fisher J, Giessing J. et al. Clarity in reporting terminology and definitions of set endpoints in resistance training. Muscle Nerve 2017; 56: 368-374
• 29 Gentil P, Bottaro M. Influence of supervision ratio on muscle adaptations to resistance training in nontrained subjects. J Strength Cond Res 2010; 24: 639-643
• 30 Buckner SL, Jessee MB, Mattocks KT. et al. Determining strength: A case for multiple methods of measurement. Sports Med 2017; 47: 193-195
• 31 Gentil P. Comment on: Determining strength: A case for multiple methods of measurement. Sports Med 2017; 47: 1901-1902
• 32 Bryanton MA, Carey JP, Kennedy MD. et al. Quadriceps effort during squat exercise depends on hip extensor muscle strategy. Sports Biomech 2015; 14: 122-138
• 33 Ebben WP. Hamstring activation during lower body resistance training exercises. Int J Sports Physiol Perform 2009; 4: 84-96
• 34 Fisher J, Bruce-low S, Smith D. A randomized trial to consider the effect of Romanian deadlift exercise on the development of lumbar extension strength. Phys Ther Sport 2013; 14: 139-145
• 35 Wernbom M, Augustsson J, Thome R. The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans. Sports Med 2007; 37: 225-264
• 36 Barbalho M, Coswig VS, Steele J. et al. Evidence of a ceiling effect for training volume in muscle hypertrophy and strength in trained men – Less is More?. Int J Sports Physiol Perform 2019; 12: 1-23