King Grub
2018-09-25, 09:36
The purpose of the present study was to analyze the effects of the order of resistance training (RT) exercises on hypertrophy in young adult men. Thirty-six young adult men (21.9 ± 2.5 years, 72.6 ± 12.1 kg, 176.9 ± 7.4 cm, 23.1 ± 3.3 kg/m²) were randomly assigned to one of two training groups that performed a 6-week RT program in either a traditional approach starting with multi-joint exercises (MJ) following to single-joint exercises (SJ) order (MJ-SJ, n = 19) or an inverse order (SJ-MJ, n = 17). Muscle thickness of the biceps brachii and mid-thigh were assessed by ultrasound. Lean soft tissue (LST) was assessed by dual-energy X-ray absorptiometry. Both groups similarly increased (P < 0.05) biceps brachii thickness (MJ-SJ = +14.2%, SJ-MJ = +13.8%). Alternatively, only the MJ-SJ group presented an increase in mid-thigh thickness from pre- to post-training (MJ-SJ = +7.2%, SJ-MJ = +3.9%). Upper limbs LST (MJ-SJ = +5.2%, SJ-MJ = +7.5%) was statistically similar between conditions, and a trend for significance (P = 0.07) was found for trunk LST (MJ-SJ = +7.2%, SJ-MJ = +1.7%). Non-significant pre- to post-training changes were observed for lower limb LST (MJ-SJ = +0.7%, SJ-MJ = +1.8%). Our data suggest that both sequences are effective for increasing muscle hypertrophy over a short-term RT period; there may be a potentially beneficial hypertrophic effect for the mid-thigh to performing exercises in a manner that progresses from MJ to SJ exercises.
Appl Physiol Nutr Metab. 2018 Sep 24. Effects of order of resistance training exercises on muscle hypertrophy in young adult men.
Appl Physiol Nutr Metab. 2018 Sep 24. Effects of order of resistance training exercises on muscle hypertrophy in young adult men.