Flerledsövningar före enledsövningar?

[King Grub]

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.