Moving Muscles With Brad
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Moving Muscles With Brad
Background: Some authors suggest that single joint (SJ) exercises promote greater muscle hypertrophy because they are easier to be learned and therefore have less reliance on neural factors. On the other hand, some authors recommend an emphasis on multi-joint (MJ) exercises for maximizing muscle strength, assuming that MJ exercises are more effective than SJ execises because they enable a greater magnitude of weight to be lifted. Objectives: The present study aimed to compare the effects of MJ vs. SJ exercises on muscle size and strength gains in untrained young men. Patients and Methods: Twenty-nine young men, without prior resistance training experience, were randomly divided into two groups. One group performed (n = 14) only MJ exercises involving the elbow flexors (lat. pull downs), while the other (n = 15) trained the elbow
flexors muscles using only SJ exercises (biceps curls). Both groups trained twice a week for a period of ten weeks. The volunteers were evaluated for peak torque of elbow flexors (PT) in an isokinetic dynamometer and for muscle thickness (MT) by ultrasonography. Results: There were significant increases in MT of 6.10% and 5.83% for MJ and SJ, respectively; and there were also significant increases in PT for MJ (10.40%) and SJ (11.87%). However, the results showed no difference between groups pre or post training for MT or PT. Conclusions: In conclusion, the results of the present study suggest that MJ and SJ exercises are equally effective for promoting increases in upper body muscle strength and size in untrained men. Therefore, the selection between SJ and MJ exercises should be based on individual and practical aspects, such as, equipment availability, movement specificity, individual preferences and time commitment.
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Asian J Sports Med. 2015 March; 6(1): e24057. DOI: 10.5812/asjsm.24057
Published online 2015 March 22. Research Article
Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and
Paulo Gentil 1,* ; Saulo Soares 1 ; Martim Bottaro 1
1 Department of Physical Education, University of Brasilia, Brasilia, Brazil
*Corresponding author : Paulo Gentil, Department of Physical Education, University of Brasilia, Brasilia, Brazil, Tel: +55-613202-4731, E-mail: paulogentil@hotmail.com
Received: October 4, 2014 ; Accepted: October 4, 2014
Background: Some authors suggest that single joint (SJ) exercises promote greater muscle hypertrophy because they are easier to be
learned and therefore have less reliance on neural factors. On the other hand, some authors recommend an emphasis on multi-joint (MJ)
exercises for maximizing muscle strength, assuming that MJ exercises are more effective than SJ exercises because they enable a greater
Objectives: The present study aimed to compare the effects of MJ vs. SJ exercises on muscle size and strength gains in untrained young
Patients and Methods: Twenty-nine y oung men, without prior resistance training experience, were randomly divided into two groups.
One group performed (n = 14) only MJ exercises involving the elbow flexors (lat. pull downs), while the other (n = 15) trained the elbow
flexors muscles using only SJ exercises (biceps curls). Both groups trained twice a week for a period of ten weeks. The volunteers were
evaluated for peak torque of elbow flexors (PT) in an isokinetic dynamometer and for muscle thickness (MT) by ultrasonography.
Results: There were significant increases in MT of 6.10% and 5.83% for MJ and SJ, respectively; and there were also significant increases in PT
for MJ (10.40%) and SJ (11.87%). However, the results showed no difference between groups pre or post training for MT or PT .
Conclusions: In conclusion, the results of the present study suggest that MJ and SJ exercises are equally effective for promoting increases
in upper body muscle strength and size in untrained men. Therefore, the selection between SJ and MJ exercises should be based on
individual and practical aspects, such as, equipment availability , movement specificity , individual preferences and time commitment.
Keywords: Resistance Training; Ultrasonography; Muscles; Hypertrophy
Copyright © 2015, Sports Medicine Research Center. This is an open-access article distributed under the terms of the Creative Commons Attribution-NonCommer -
cial 4.0 International License (http://creativecommons.org/licenses/by-nc/4.0/) which permits copy and redistribute the material just in noncommercial usages,
provided the original work is properly cited.
Resistance training (RT) has been recommended by
many authors and scientists as an important compo-
nent of physical activity programs, specifically because
of its capacity to promote increases in muscle size and
strength (1-3). However, in order to ensure optimal re-
sults, the design of RT programs should be based on sci-
entific principles that consider the manipulation and
combination of several variables, such as rest interval,
movement velocity , training load, number of sets and ex-
ercise selection (3, 4). Although exercise selection is one
of the most questioned variables, it has received surpris-
ingly little attention by the scientific community .
In general, it is common to classify resistance exercises
as multi-joint (MJ) or single-joint (SJ), depending on how
many joints are involved in the movement. Some authors
suggest that SJ exercises promote greater muscle hyper-
trophy because they are easier to be learned and there-
fore have less reliance on neural factors than MJ exer-
cises (5, 6). On the other hand, some authors recommend
an emphasis on MJ exercises for maximizing muscle
strength, assuming that MJ exercises are more effective
than SJ exercises because they enable a greater magni-
tude of weight to be lifted (1, 3). However, evidences for
these claims are limited because of the lack of studies
comparing muscle hypertrophy and strength gains be-
tween SJ and MJ exercises, which make it difficult to cor-
rectly choose an exercise when designing a RT program.
A study of Giannakopoulos et al. (7) compared the ef-
fects of SJ and MJ exercises on shoulder cuff muscular
performance and reported greater increases in internal
and external rotation peak torque for the MJ group. How-
ever, the SJ group performed a lower number of sets and
at a lower intensity , which may limit the comparisons.
A previous study investigated the effects of adding SJ
exercises to a MJ protocol on muscle size and strength
of young men and reported no differences in changes
of elbow flexors’ muscle strength and size between the
groups that performed only MJ and the group that per-
formed MJ + SJ (8). However, since there was not a group
performing only SJ exercises, the study may be valuable
for analyzing training volume rather than exercise selec-
tion and the question remains whether an RT program
with only SJ exercise would be as efficient as a program
... Gentil et al. described a similar improvement in elbow flexor strength following protocols containing exclusively MULTI vs SINGLE exercises in untrained men after ten weeks (13) . Similar results were also reported by Barbalho et al. and Gentil et al., in which untrained participants submitted to a MULTI plus SINGLE program showed no additional increment in strength compared to an only MULTI training protocol (2,14). ...
... A significant increase from pre-to post-intervention periods was observed for both groups, but no difference between groups was noted for the 1RMBENCH and 1RMSQUAT tests. These results do not support the initial hypothesis and corroborate data from Gentil et al., who showed a similar improvement in elbow flexor strength for MULTI vs SINGLE (13) . Despite the fact that the overall percentage increases were similar in the two studies (11.1% for Gentil et al. and 11.2% for the present study), comparisons between these two interventions should be made with some caution, since the present study assessed maximal strength of upper limbs through a 1RM test with a bench press exercise, whereas Gentil et al. used an isokinetic dynamometer in order to measure peak torque of elbow flexors (13). ...
... These results do not support the initial hypothesis and corroborate data from Gentil et al., who showed a similar improvement in elbow flexor strength for MULTI vs SINGLE (13). Despite the fact that the overall percentage increases were similar in the two studies (11.1% for Gentil et al. and 11.2% for the present study), comparisons between these two interventions should be made with some caution, since the present study assessed maximal strength of upper limbs through a 1RM test with a bench press exercise, whereas Gentil et al. used an isokinetic dynamometer in order to measure peak torque of elbow flexors (13) . Additionally, differences in subjects' training levels between these two studies should be highlighted (untrained vs trained subjects). ...
The type of exercise is a relevant resistance training-variable that might be manipulated in order to induce significant increases in muscle strength. The aim of this study was to analyze the influence of multi-joint vs single-joint resistance exercises on maximal strength. Sixteen resistance-trained men (age: 23.1 ± 4.4 years; body mass: 86.0 ± 12.8; height: 177.9 ± 6.4 cm; training experience: 4.2 ± 3.4 years) performed one of the following training protocols for 6 weeks: MULTI, consisting of only multi-joint exercises or SINGLE, consisting of only single-joint exercises. Subjects were then submitted to a 3-week washout period, before being submitted to the other protocol for another 6 weeks. A linear periodization model was adopted in which external load was increased and the repetition range was decreased every two weeks. Maximal dynamic strength of bench press (1RMBENCH) and squat exercises (1RMSQUAT), a percentage variation of total load lifted (∆TLL) and internal training load (ITL) were measured. Similar increases in 1RMBENCH (MULTI: 10.8%, p < 0.001; SINGLE: 5.5%, p < 0.001) and 1RMSQUAT (MULTI: 19.7%, p < 0.001; SINGLE: 19.0%, p < 0.001) were observed after the MULTI and SINGLE protocols. A decrease in TLL was detected for both exercise protocols; however, the SINGLE protocol induced a greater decrease, compared to the MULTI protocol (-35 ± 11% vs -42 ± 5%, respectively; p = 0.026). A greater ITL for the MULTI was observed when compared to the SINGLE (12.1%; p < 0.001). In conclusion, resistance training protocols with different exercise modalities seem to produce similar strength increases in resistance-trained men.
... RT programs commonly involve many exercises with the addition of isolated exercises for specific muscles, which might be too time consuming. However, multi-joint exercises seems to be sufficient to improve muscle strength and hypertrophy in the muscles involved in the exercises (Barbalho et al., 2020a(Barbalho et al., , 2020b Gentil et al., 2015 Gentil et al., , 2017bPaoli et al., 2017) and there is no additional benefits in using single-joint exercises (Barbalho et al., 2020b;de França et al., 2015;Gentil et al., 2013). This allows the use of multi-joint exercises combined with low-volume programs, increasing feasibility and safety for the most of patients affected by COVID-19, hospitalized or not, including individuals with cardiometabolic diseases and frail elderly. ...
The novel coronavirus disease (COVID-19) has emerged at the end of 2019 and caused a global pandemic. The disease predominantly affects respiratory system; however, also is a multisystem disease that affects the cardiovascular system. Although the long-term consequences of COVID-19 are not well-known, evidence from similar diseases alerts for the possibility of long term impaired physical function and reduced quality of life, especially in those requiring critical care. Therefore, rehabilitation strategies are needed to improve outcomes in COVID-19 survivors. Among the possible strategies, resistance training (RT) might be particularly interesting, since it has been shown to increase functional capacity both in acute and chronic respiratory conditions as well as in cardiac patients. The present article aims to propose evidence-based and practical suggestions for RT prescription for people that have been diagnosed with COVID-19 with a special focus on immune, respiratory, and cardiovascular systems. Based on the current literature, we present RT as a possible safe and feasible activity that can be time-efficient and easy to be implemented in different settings
... Regarding exercise selection, RT can be performed with single (SJ) or multi-joint exercises (MJ), depending on the number of joints involved. For upper body muscles, it has been well established that SJ and MJ promote similar levels of muscle activation [15,16], as well as similar increases in muscle 2 of 10 size and strength [17, 18]. Moreover, other studies showed that, in general, the addition of SJ exercises to an RT program involving MJ exercises might not be necessary to bring optimal results in terms of muscle size and strength [19][20][21][22][23][24]. ...
The present study aimed to compare soleus, lateral, and medial gastrocnemius muscles activation during leg press and calf raise exercises in trained men. The study involved 22 trained men (27.1 ± 3.6 years, 82.7 ± 6.6 kg, 177.5 ± 5.2 cm, 3.6 ± 1.4 experience years) who performed one set of each exercise using a 10-repetition maximum (10RM) load in a counterbalanced randomized order and separated by 10 min of rest. The electromyographic signal was measured for the three major plantar flexors: soleus, medial, and lateral gastrocnemius. A comparison between exercises showed that the mean adjusted by peak values during the leg press were 49.20% for the gastrocnemius lateralis, 51.31% for the gastrocnemius medialis, and 50.76% for the soleus. Values for calf raise were 50.70%, 52.19%, and 51.34% for the lateral, medial gastrocnemius, and soleus, respectively. There were no significant differences between exercises for any muscle (lateral gastrocnemius (p = 0.230), medial gastrocnemius (p = 0.668), and soleus (p = 0.535)). The present findings suggest that both leg press and calf raises can be used with the purpose to recruit triceps surae muscles. This bring the suggestion that one can chose between exercises based on personal preferences and practical aspects, without any negative impact on muscle activation.
... RT programs usually involve many exercises, including isolated exercises for specific muscles; this would require the practitioner to manipulate many different implements, which could lead to a higher risk of contamination. However, the use of multijoint exercises seems to be sufficient to promote gains in muscle strength and size in most muscles involved in movement (i.e., biceps, gluteus, quadriceps, triceps, and biceps brachii) [83] [84][85][86][87] and the use of isolated exercises does not seem to bring additional benefits [86,88,89]. Therefore, the use of a few complex exercises combined with low-volume approaches might be particularly convenient, since this will involve less manipulation of objects and reduce the 3 BioMed Research International need of remaining and displacing inside exercise facilities, which reduced the exposure to infection and decrease the need to constant disinfection. ...
In December of 2019, there was an outbreak of a severe acute respiratory syndrome caused by the coronavirus 2 (SARS-CoV-2 or COVID-19) in China. The virus rapidly spread into the whole world causing an unprecedented pandemic and forcing governments to impose a global quarantine, entering an extreme unknown situation. The organizational consequences of quarantine/isolation are absence of organized training and competition, lack of communication among athletes and coaches, inability to move freely, lack of adequate sunlight exposure, and inappropriate training conditions. The reduction of mobility imposed to contain the advance of the SARS-Cov-2 pandemic can negatively affect the physical condition and health of individuals leading to muscle atrophy, progressive loss of muscle strength, and reductions in neuromuscular and mechanical capacities. Resistance training (RT) might be an effective tool to counteract these adverse consequences. RT is considered an essential part of an exercise program due to its numerous health and athletic benefits. However, in the face of the SARS-Cov-2 outbreak, many people might be concerned with safety issues regarding its practice, especially in indoor exercise facilities, such as gyms and fitness centers. These concerns might be associated with RT impact in the immune system, respiratory changes, and contamination due to equipment sharing and agglomeration. In this current opinion article, we provide insights to address these issues to facilitate the return of RT practices under the new logistical and health challenges. We understand that RT can be adapted to allow its performance with measures adopted to control coronavirus outbreak such that the benefits would largely overcome the potential risks. The article provides some practical information to help on its implementation.
... SJ exercises move only one joint and activate a small number of muscle groups, on the other hand, MJ exercises move more than two joints and activate a larger number of muscle groups. 4 Several studies have shown that both types of exercises are efficient in increasing strength and hypertrophy (chronic adaptations) for upper limbs, [5][6] [7] [8] however, the scientific literature is scarce regarding the acute responses between SJ and MJ exercises for upper limbs in recreationally-trained subjects. 9 ...
The primary purpose of this study was to measure the acute effects on muscle thickness, arm circumference, and peak force between unilateral seated row and unilateral biceps curl exercises for elbow flexors after a RT session in recreationally-trained subjects. MeThodS: fourteen resistance-trained men (25.3±2.5years, 76.5±6.4kg, 174.6±7cm) performed 6 sets of 10rM and 2-min rest for one of two exercises (unilateral seated row exercise, uSr or unilateral biceps curl, uBc). Muscle thickness (MT), arm circumference (ac), and peak force (pf) were measured before 10-min (control), pre-rT session and post-rT (immediately after, 15-min and 30-min). all acute rT variables were measured during both exercises: maximal number of repetitions (MNr), total number of repetitions (TNr), time under tension (TuT), rating of perceived exertion (rpe). Two-way aNoVas were used to test differences between exercises and moments with an alpha of 5%. RESULTS: For PF, there was a significant difference between pre-and post-0 for UBC and USR (P<0.001). For AC, there were significant differences between pretest × post-0-min for both exercises (P<0.001). For MT, there were significant differences between pretest × post 0-min (P<0.001), pretest × post 15-min (P<0.001) for both exercises and pretest × post 30-min only for UBC (P=0.006). CONCLUSIONS: Both exercises induced similar increases in AC and MT for elbow flexors and reduction in peak force.
... SJ exercises move only one joint and activate a small number of muscle groups, on the other hand, MJ exercises move more than two joints and activate a larger number of muscle groups. 4 Several studies have shown that both types of exercises are efficient in increasing strength and hypertrophy (chronic adaptations) for upper limbs, [5][6] [7] [8] however, the scientific literature is scarce regarding the acute responses between SJ and MJ exercises for upper limbs in recreationally-trained subjects. 9 ...
... [11,12,19]. 또한, 단관절 운동은 다관절 운동에 비해 근력향상에는 큰 차이가 없는 것으 로 알려지고 있다 [20, 21,22]. 이러한 ...
OBJECTIVES The purpose of this study was to analyze the relationship between isokinetic leg strength and maximum Isometric Med-Thigh Pull Test(IMTP) and maximum height of Counter Movement Jump (CMJ) in Korean national rowers.METHODS Each eight male and female athletes were participated in the study. Isometric IMTP, CMJ, and isokinetic trunk, hip, and knee strength were measured to analyze the relationship between the IMTP, CMJ and isokinetic strength. The correlation between variables was analyzed by the step-wise method of multiple regression analysis after analyzing the correlation between dependent and independent variables.RESULTS Knee, Hip and trunk isokinetic flexion and extension strength showed high correlation with maximum IMTP with the all participants. Knee extension and trunk flexion isokinetic strength showed higher correlation with IMTP. Knee extension isokinetic strength showed high correlation with CMJ.CONCLUSIONS For strengthening exercise of National rowers, ipsilateral strength balance and agonistantagonist strength balance of leg and trunk should be considered to improve performance efficiently.
... multiple-joint, 4) stable vs. unstable surface, 5) open vs. closed kinetic chain, and 6) flat vs. incline (2). Several studies have been conducted in order to evaluate the effects of exercise choice on neuromuscular adaptations to resistance training (12) (13)(14). However, there is a paucity of studies comparing the chronic adaptations to resistance training when the same exercise is performed at different angles (e.g., supine or incline position). ...
International Journal of Exercise Science 13(6): 859-872, 2020. The aim of the current study was to investigate the effects of horizontal and incline bench press as well as the combination of both exercises on neuromuscular adaptation in untrained young men. Forty-seven untrained men were randomly assigned to one of the three groups: 1) a horizontal bench press group (n= 15), 2) an incline bench press group (n= 15), and 3) a combination (horizontal + incline) group (n= 17). Training was conducted once a week for eight weeks, with equalized number of sets among groups. Muscle thickness, isometric strength and electromyography (EMG) amplitude of the pectoralis major were measured one week before and after the training period. There was no difference between groups for the change in horizontal bench press isometric strength (~ 10 kg increase, p=0.776) or incline bench press isometric strength (~ 11 kg increase, p=0.333). Changes in muscle thickness differed only in one of the three sites. The changes in the second intercostal space of the pectoralis major was greatest in the incline pressure group compared with the horizontal [mean difference (95% CI) of 0.62 (0.23, 1.0) cm, p=0.003] and combination groups [mean difference (95% CI) of 0.50 (0.14, 0.86) cm, p=0.008]. The change in EMG amplitude following training differed between groups in only one out of the four sites. The present results indicate that strength and conditioning professionals might consider that horizontal and incline bench press exercises, or a combination of both exercises can render similar change in general strength.
O exercício físico tem ação imunomoduladora e deve ser estimulado como forma de fortalecer o sistema imunológico e as defesas naturais do organismo. Quantidades/intensidades moderadas de exercício melhoram a defesa imune, que diminui com quantidades excessivas ou baixas de atividades físicas, em um padrão de curva J . Os exercícios estão ligados à redução do estresse oxidativo, caracterizado pelo desequilíbrio entre radicais livres (RL) e antioxidantes em nosso corpo. O aumento de RL pode causar danos sérios à saúde, favorecendo, dentre outras coisas, a morte celular. Sabe-se que o estresse oxidativo resulta em consequências que se agravam em condições patológicas como a síndrome do desconforto respiratório aguda, que pode se desenvolver em alguns casos mais graves após o contágio pelo vírus SARS-CoV-2. Nossos músculos, estimulados pelo exercício, produzem potentes antioxidantes, como a superóxido dismutase (SOD), que tem grande potencial protetor em diversos sistemas, como os pulmões, por exemplo.
Resistance training (RT) is a popular exercise mode and is considered an essential part of an exercise program. In current pandemic times due to the coronavirus (i.e. COVID-19) outbreak, RT practice has been strongly threatened. However, such threat might not be an inherent problem to RT, but rather to misconceptions related to RT. In the current opinion article, we provide insights to better understand RT. When analyzing current scientific evidence, it seems that RT can be performed in a safe, time-efficient and uncomplicated manner, in many different places and with few resources, which makes it fully feasible within measures adopted to control coronavirus dissemination. RT should not be sacrificed due to consequences of the coronavirus pandemic. However, it might be necessary to sacrifice some old-fashioned thoughts, rooted in beliefs that have already been overturned by science. It would be counter-productive for population health (and countries economy) to avoid RT due to the misconception that specialized equipment, fashioned programs, or resources are needed for effective programs implementation. Therefore, RT can be easily adapted to the new time and logistical challenges brought by the coronavirus outbreak. From a practical standpoint, RT could be performed using body weight, accessible materials (e.g. elastic bands, lights dumbbells and barbell) or even without external load at home or at public spaces and still result in important health benefits.
Investigar se existe um limiar postural no teste de esforço máximo de corrida em esteira. Dados preliminares mostraram que a curvatura geométrica da coluna lombar apresenta um pico de lordose máxim o próximo do limiar de lactato. ... [more]
- Development of biomechanical spine models for dynamic analysis
- Spine biomechanics during strength training exercises
- Spine biomechanics during locomotion
- Spine posture of dancers
- Development of kinematic models and systems for low cost sprint analysis
- Sprint analysis of soccer players
- Sprint analysis in swimming
April 2015 · The Journal of Strength and Conditioning Research
The purpose of this study was to compare the effect of low- versus high-load resistance training (RT) on muscular adaptations in well-trained subjects. Eighteen young men experienced in RT were matched according to baseline strength, and then randomly assigned to 1 of 2 experimental groups: a low-load RT routine (LL) where 25-35 repetitions were performed per set per exercise (n = 9), or a ... [Show full abstract] high-load RT routine (HL) where 8-12 repetitions were performed per set per exercise (n = 9). During each session, subjects in both groups performed 3 sets of 7 different exercises representing all major muscles. Training was carried out 3 times per week on non-consecutive days, for 8 total weeks. Both HL and LL conditions produced significant increases in thickness of the elbow flexors (5.3 vs. 8.6%, respectively), elbow extensors (6.0 vs. 5.2%, respectively), and quadriceps femoris (9.3 vs. 9.5%, respectively), with no significant differences noted between groups. Improvements in back squat strength were significantly greater for HL compared to LL (19.6 vs. 8.8%, respectively) and there was a trend for greater increases in 1RM bench press (6.5 vs. 2.0%, respectively). Upper body muscle endurance (assessed by the bench press at 50% 1RM to failure) improved to a greater extent in LL compared to HL (16.6% vs. -1.2%, respectively). These findings indicate that both HL and LL training to failure can elicit significant increases in muscle hypertrophy among well-trained young men; however, HL training is superior for maximizing strength adaptations.
April 2014 · The Journal of sports medicine and physical fitness
Aim:
The purpose of the present study was to compare the effects of equal-volume resistance training (RT) performed once or twice a week on muscle mass and strength of the elbow flexors in untrained young men.
Methods:
Thirty men (23 ± 3 years) without previous resistance training experience were divided into two groups: Group 1 (G1) trained each muscle group only once a week and group 2 (G2) ... [Show full abstract] trained each muscle twice a week during 10 weeks. Baseline and 10 weeks post-test elbow flexors muscle thickness (MT) were measured using a B-Mode ultrasound. Peak torque (PT) was assessed by an isokinetic dynamometer before and after the training program.
Results:
Elbow flexors MT increased significantly (P<0.05) from 31.70 ± 3.31 to 33.43 ± 3.46 mm in G1, and from 32.78 ± 4.03 to 35.09 ± 3.55 mm in G2. Elbow flexors PT also increased (P<0.05) from 50.77 ± 9.26 to 54.15 ± 10.79 N.m in G1, and from 48.99 ± 11.52 to 55.29 ± 10.24 N.m in G2. The results of ANOVA did not reveal group by time interactions for any variable, indicating no difference between groups for the changes in MT or PT.
Conclusion:
The results from the present study suggest that untrained men experience similar gains in muscle mass and strength with equal volume RT performed one or two days per week.
April 2015 · The Journal of Strength and Conditioning Research
The purpose of this study was to compare the effect of low- versus high-load resistance training (RT) on muscular adaptations in well-trained subjects. Eighteen young men experienced in RT were matched according to baseline strength, and then randomly assigned to 1 of 2 experimental groups: a low-load RT routine (LL) where 25-35 repetitions were performed per set per exercise (n = 9), or a ... [Show full abstract] high-load RT routine (HL) where 8-12 repetitions were performed per set per exercise (n = 9). During each session, subjects in both groups performed 3 sets of 7 different exercises representing all major muscles. Training was carried out 3 times per week on non-consecutive days, for 8 total weeks. Both HL and LL conditions produced significant increases in thickness of the elbow flexors (5.3 vs. 8.6%, respectively), elbow extensors (6.0 vs. 5.2%, respectively), and quadriceps femoris (9.3 vs. 9.5%, respectively), with no significant differences noted between groups. Improvements in back squat strength were significantly greater for HL compared to LL (19.6 vs. 8.8%, respectively) and there was a trend for greater increases in 1RM bench press (6.5 vs. 2.0%, respectively). Upper body muscle endurance (assessed by the bench press at 50% 1RM to failure) improved to a greater extent in LL compared to HL (16.6% vs. -1.2%, respectively). These findings indicate that both HL and LL training to failure can elicit significant increases in muscle hypertrophy among well-trained young men; however, HL training is superior for maximizing strength adaptations.
May 1999 · Medicine & Science in Sports & Exercise
The purpose of this study was to investigate the effect of short periods of isokinetic resistance training on muscle use and strength. Seven men trained the right quadriceps femoris muscles (QF) 9 d for 2 wk using 10 sets of 5 knee extensions each day. Isometric and isokinetic torques of QF were measured at six angular velocities. Cross-sectional areas (CSA) of QF were determined from axial ... [Show full abstract] images using magnetic resonance imaging (MRI). Transverse relaxation time (T2) and activated area of QF, which represented the area greater than the mean resting T2 + ISD in MR[pixels, were calculated at rest and immediately after repetitive isokinetic knee extensions based on T2-weighted MR images. Muscle fiber types, fiber area, and phosphofructokinase (PFK) activities were determined from biopsies of the vastus lateralis muscle. No changes were found in CSA of QF, muscle fiber types, fiber area, and PFK activities after the training. Isometric and isokinetic peak torques at 60-240 degrees x s(-1) and relative area of QF activated by knee extensions increased significantly after the training. These results suggest that muscle strength increases after short periods of isokinetic resistance training without muscle hypertrophy would be due to increased muscle contractile activity.
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If going to the gym doesn't appeal, you can still get swole from home
If 2020 has taught us anything it's that bodyweight exercises and workouts aren't just for gym noobs. Not that we really needed all of the gyms to be closed to find that out. Back in 2019, Brazilian researchers, writing in the journal Experimental Gerontology , reported that when it comes to building muscle, bodyweight training and resistance training are "indistinguishable" from one another.
Still, it has to be said that not all bodyweight exercises and workouts are created equal though, and knowing that, we expect you’ll want to find out which moves are best, right? That's why we've collected the best bodyweight exercises and put them into a couple of simple workouts, so you can carve a perfect body whenever, wherever.
To find out why you should put down the dumbbells and give bodyweight training a go, we spoke with Bobby Windebank , personal trainer at Sweat It , who explained why training your body using just your body is so great.
" Bodyweight training can be modified for whatever fitness level you are," says Windebank. "Whether you’re starting at zero and trying to do one press-up or you’re a seasoned athlete, bodyweight exercises can be incredibly challenging and beneficial. Progressing the exercises is also very straightforward, so you can keep challenging yourself and building strength."
"We were born to move, and mobility and stability are an essential part of the way we move and life in general," Windebank explains. "Weightlifting can have many positive effects on your body, but it can also limit your mobility. The movements involved in bodyweight training can help to increase that mobility and challenge the bodies 'stabilisers' by using complete movements. This can in turn, lead to strength gains in the gym."
" Bodyweight training is a great way to really hone your technique and form," says Windebank. "Weightlifting can take a serious toll on your body and in particular, your joints. With bodyweight training, the stress on your joints is lower, so you’re less likely to pick up an injury that could hamper your long term training."
"These days, everybody is time poor, so finding quick, effective workouts is essential," Windebank expains. "Fortunately, bodyweight training doesn’t require a dedicated gym and uses minimal equipment, so you can fit in a workout whenever you have some spare time, wherever you are. Bodyweight training also allows you to combine cardio and strength training, meaning you can smash that workout in the most efficient way."
Those benefits are all well and good, but if you can't build real, tangible, bursting-through-your-t-shirt muscle then what's the point? Well, you'll be pleased to know, bodyweight exercises are just as good as throwing around weights when it comes to muscle hypertrophy (or getting stacked to you and me).
Research published in Physiology & Behavior showed that muscle growth "can occur independent of an external load," and, in fact, all it takes to get swole is performing exercises through their full range of motion. A bodyweight squat, performed with immaculate technique, can be just as effective as traditional weight training methods, and, when it comes to building muscle, there's really no need to keep adding more and more weight to your barbell.
So you know that you can build muscle with bodyweight exercises, but which exercises should you make staples of your workout? We've collected the 10 best bodyweight exercises, each of which are capable of giving you a full-body workout that guys throwing tin around in a gym somewhere can only dream of.
Pressed for time? Perform 20 reps of this classic blubber-burner. “Press-ups are a great exercise movement to help improve upper-body pushing strength," says Zack George , CrossFit athlete & the UK’s fittest man. "They can help to build muscle mass, strength and endurance, dependant on how you vary volume, sets and reps."
Whether you’ve noticed a slight muscle imbalance in your pins or you’re simply trying to carve some serious lower-body strength , stop fretting: this is the move for you.
“Unilateral (single leg) training can help strengthen stabilising muscles and can be used to even out imbalances,” says movement coach, Ollie Frost . Your left side weaker than your right? Give it a leg up by dedicating an extra 15 reps to your frailer pin.
Horrible name, brilliant warm-up exercise. Opening up your hips and thoracic region massively increases your body’s range of movement (the distance the muscle extends and contracts during an exercise), according to Frost. So what? Well, perform these exercises through a larger ROM and you’ll garner significant extra muscle growth from your workout, according to The Journal of Strength and Conditioning Research .
But that’s not all. This dynamic stretch also pumps blood to almost all the muscles in your lower-body, drastically decreasing your risk of injury from overstrain while upping your heart rate for the next muscle-building moves.
Want to sculpt a superhero physique? This primitive movement crushes your core while also targeting your legs, arms, chest and shoulders (yup, all at once).
Want more mass combined with true explosive strength? Deploy the standing long jump. The reason: this move targets your body’s all-important fast-twitch muscle fibres.
Unlike small slow-twitch fibres (the ones geared towards endurance) your fast-twitch muscle fibres are used in fast power-packed movements, meaning they're much bigger. Cast your bullseye on them if you’re looking to upgrade the power in your pins. Or simply want them looking bigger in time for shorts weather.
By activating muscles almost everywhere on your body, the burpee will give you a massive calorie burn due to the enormous effort required.
Not sure when to try this bodyweight goliath? “Try throwing them in between strength sets or part of a basic bodyweight circuit,” suggests Frost. Just know that wherever you fit them in, they’re still not going to get any easier.
Looking for a full-body bodyweight exercises? This is as good as it gets, according to mobility and strength coach Alex Nino . "When I do a handstand," he says, "I'm using my shoulders and my triceps. I'm also using my upper traps, my lats and my serratus to give me stability. Then you're supposed to have a posterior pelvic tilt, which means you engage your glutes and squeeze your abs to give you a straight line."
Sure, normal pull-ups are great back-builders. So why not bring your shoulders into the equation too? Wide-grip pulls-ups are the perfect lat attacker, ramping up the effort needed for every rep compared to your normal pull-up.
And there’s a simple secret to getting the most from this move: form. Keep tension in your glutes throughout the move to keep your body straight and muscles injury-free. Easy squeezy.
Searching for your six-pack? Take your time, says Frost: “Abdominal exercises should not be rushed; you need to perform them with control to maximise the strength benefits.” And if you want to activate more of your core’s muscle under even more tension then you should trade in crunches for V-sits.
Make sure your shoulder blades don't roll forwards. This will keep your back straight and help you get the most out of the exercise, advises Frost.
As well as shredding your legs, the single leg glute bridges will challenge your entire posterior chain (your backside muscles). And why should a butt-building muscle move make its way into your next workout? “Building strength on your behind improves your posture, relieving any prolonged back pain,” says Frost. Lesson learnt: if you’re feeling sore after your 9-5 then beat away back pain with 10 reps of this move.
And if you’re aiming for a larger lower-body then make sure to perform this exercise with complete control, squeezing your working glute at the top of each repetition as hard as possible. “Once you’ve managed that you can challenge yourself further by placing a barbell across your hips,” advises Frost.
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So now you know the best bodyweight exercises, but what good are exercises without a workout to get the most out of them? We've created two bodyweight workouts for you to choose from, the first of which is designed to work your whole body.
Our full-body circuit has been formulated to build strength, while the short rest times mean you're also burning extra calories. Do all the moves in order, three times a week, with a day off between each go. You'll be a leaner, stronger and richer man for it.
Stand with your feet in a narrow stance and lift one leg off the floor. Bend your standing knee to squat down as low as you can while keeping your back straight. Push back up to the start position through your heel, then switch legs and repeat. That's one rep.
From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor. From there kick your feet back as far as you can while keeping your arms extended. As soon as your feet land jump them back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep.
Position yourself in a handstand position with your feet planted against a wall. Move your hands forward and walk down the wall until you reach the bottom.
Lower yourself into a squat position with your feet shoulder-width apart. Swing your arms back and use them to propel yourself forward, then bring your legs forward for additional momentum. Jump as far as you can and land on the soles of your feet.
Lie on your left side with your knees straight and prop your upper body up to take its weight on your forearm. Brace your core and raise your hips until your body forms a straight line. Hold this position while breathing deeply. Then roll over and repeat on the other side.
Stand facing away from a bench, grab it with both hands at shoulder-width. Extend your legs out in front of you. Slowly lower your body by flexing at the elbows until your arm at forearm create a 90 degree angle. Using your triceps lift yourself back to the starting position.
From a press up position, raise one foot off the floor and bring your knee up towards your elbow. Pause then return to the starting position and repeat on the other side.
Our second bodyweight workout is designed to specifically target your abs. It's only 3-moves long, but what it lacks in length it more than makes up for in effectiveness. Consider this your ultimate bodyweight abs finisher.
Complete all four exercises and then take 2mins rest.
Lie on your back with your arms on the floor at your sides, palms facing down. Bend your knees and bring them towards your chest by contracting your abs. As they rise, roll your pelvis to lift your hips off the floor. Squeeze at the top then slowly lower until your thighs are perpendicular to the floor.
Lie down on the floor with your knees bent and, if possible, hook your feet under something that will prevent them from moving. Place your hands behind your head and tense your core as you lift your torso up so your upper body forms a V shape with your thighs. Lower under control back to the start position.
Set up on the floor as though in a sprinter's blocks, with one foot positioned beneath your waist and one back, with your leg straight. Explosively swap foot positions. Repeat for the prescribed reps.
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