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      Does the addition of single joint exercises to a resistance training program improve changes in performance and anthropometric measures in untrained men?

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          Abstract

          The present study compared changes in muscle performance and anthropometric measures in young men performing resistance training (RT) programs composed of only multi joint (MJ) exercises, or with the addition of single joint (SJ) exercises (MJ+SJ). Twenty untrained men were randomized to MJ or MJ+SJ groups for 8 weeks. Both groups performed the same MJ exercises. The difference was that the MJ+SJ group added SJ exercises for upper and lower limbs. Participants were tested for 10 repetitions maximum (10RM), flexed arm circumference, and biceps and triceps skinfolds. Both groups significantly increased 10RM load for the bench press (MJ 38.5%, MJ+SJ 40.1%), elbow extension (MJ 28.7%, MJ+SJ 31.9%), pull down (MJ 34.0% MJ+SJ 38.5%), elbow flexion (MJ 38.2%, MJ+SJ 45.3%), leg press (MJ 40.8%, MJ+SJ 46.8%) and knee extension (MJ 26.9%, MJ+SJ 32.9%), with no significant difference between them. The decreases in biceps (MJ -3.6%, MJ+SJ –3.9%) and triceps (MJ –3.4%, MJ+SJ -3.3%) skinfolds were significant for both groups, with no difference between them. However, the flexed arm circumference increased significantly more for MJ+SJ (5.2%), than for MJ (4.0%). The use of SJ exercises as a complement to a RT program containing MJ exercises brings no additional benefit to untrained men in terms of muscle performance and skinfold reduction, though it promoted higher increases in arm circumference.

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          Most cited references34

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          Neural factors versus hypertrophy in the time course of muscle strength gain.

          The time course of strength gain with respect to the contributions of neural factors and hypertrophy was studied in seven young males and eight females during the course of an 8 week regimen of isotonic strength training. The results indicated that neural factors accounted for the larger proportion of the initial strength increment and thereafter both neural factors and hypertrophy took part in the further increase in strength, with hypertrophy becoming the dominant factor after the first 3 to 5 weeks. Our data regarding the untrained contralateral arm flexors provide further support for the concept of cross education. It was suggested that the nature of this cross education effect may entirely rest on the neural factors presumably acting at various levels of the nervous system which could result in increasing the maximal level of muscle activation.
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            Muscle hypertrophy, hormonal adaptations and strength development during strength training in strength-trained and untrained men.

            Hormonal and neuromuscular adaptations to strength training were studied in eight male strength athletes (SA) and eight non-strength athletes (NA). The experimental design comprised a 21-week strength-training period. Basal hormonal concentrations of serum total testosterone (T), free testosterone (FT) and cortisol (C) and maximal isometric strength, right leg 1 repetition maximum (RM) of the leg extensors were measured at weeks 0, 7, 14 and 21. Muscle cross-sectional area (CSA) of the quadriceps femoris was measured by magnetic resonance imaging (MRI) at weeks 0 and 21. In addition, the acute heavy resistance exercises (AHRE) (bilateral leg extension, five sets of ten RM, with a 2-min rest between sets) including blood samples for the determination of serum T, FT, C, and GH concentrations were assessed before and after the 21-week training. Significant increases of 20.9% in maximal force and of 5.6% in muscle CSA in NA during the 21-week strength training period were greater than those of 3.9% and -1.8% in SA, respectively. There were no significant changes in serum basal hormone concentrations during the 21-week experiment. AHRE led to significant acute decreases in isometric force and acute increases in serum hormones both at weeks 0 and 21. Basal T concentrations (mean of 0, 7, 14 and 21 weeks) and changes in isometric force after the 21-week period correlated with each other (r=0.84, P<0.01) in SA. The individual changes in the acute T responses between weeks 0 and 21 and the changes in muscle CSA during the 21-week training correlated with each other (r=0.76, P<0.05) in NA. The correlations between T and the changes in isometric strength and in muscle CSA suggest that both serum basal testosterone concentrations and training-induced changes in acute testosterone responses may be important factors for strength development and muscle hypertrophy.
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              Blood flow restricted and traditional resistance training performed to fatigue produce equal muscle hypertrophy.

              This study investigated the hypertrophic potential of load-matched blood-flow restricted resistance training (BFR) vs free-flow traditional resistance training (low-load TRT) performed to fatigue. Ten healthy young subjects performed unilateral BFR and contralateral low-load TRT elbow flexor dumbbell curl with 40% of one repetition maximum until volitional concentric failure 3 days per week for 6 weeks. Prior to and at 3 (post-3) and 10 (post-10) days post-training, magnetic resonance imaging (MRI) was used to estimate elbow flexor muscle volume and muscle water content accumulation through training. Acute changes in muscle thickness following an early vs a late exercise bout were measured with ultrasound to determine muscle swelling during the immediate 0-48 h post-exercise. Total work was threefold lower for BFR compared with low-load TRT (P < 0.001). Both BRF and low-load TRT increased muscle volume by approximately 12% at post-3 and post-10 (P < 0.01) with no changes in MRI-determined water content. Training increased muscle thickness during the immediate 48 h post-exercise (P < 0.001) and to greater extent with BRF (P < 0.05) in the early training phase. In conclusion, BFR and low-load TRT, when performed to fatigue, produce equal muscle hypertrophy, which may partly rely on transient exercise-induced increases in muscle water content.
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                Author and article information

                Contributors
                Journal
                Eur J Transl Myol
                EJTM
                European Journal of Translational Myology
                PAGEPress Publications, Pavia, Italy
                2037-7452
                2037-7460
                02 November 2018
                02 November 2018
                : 28
                : 4
                : 7827
                Affiliations
                [1 ]Centro de Ciências Biológicas e da Saúde. Universidade da Amazônia, Belém , Pará, Brasil
                [2 ] Faculdade de Educação Física e Dança, Universidade Federal de Goiás , Goiânia, Brasil
                [3 ] Faculdade de Educação Física. Universidade Federal do Pará , Castanhal, Pará, Brasil
                [4 ] Centro de Ciências Biológicas e da Saúde. Centro Universitário do Estado do Pará , Belém, Pará, Brasil
                [5 ] Center for Health, Exercise and Sport Science, Southampton Solent University , Southampton, United Kingdom
                [6 ]ukactive Research Institute , London, United Kingdom
                [7 ] Department of Biomedical Sciences, University of Padova , Padova, Italy
                [8 ] Sport and Exercise Sciences Research Unit, University of Palermo , Palermo, Italy
                Author notes
                Faculdade de Educação Física e Dança, Universidade Federal de Goiás – Avenida Esperança s/n, Campus Samambaia – Goiânia, 74690-900, Brazil. Phone: +59 62 35211085 paulogentil@ 123456hotmail.com

                Author’s contributions

                Each author contributed in equal part to the manuscript.

                Conflict of Interest The authors declare no conflicts of interests.

                Article
                10.4081/ejtm.2018.7827
                6317138
                846c6a14-0655-41a5-b265-dceb39b237ec
                Copyright @

                This article is distributed under the terms of the Creative Commons Attribution Noncommercial License ( by-nc 4.0) which permits any noncommercial use, distribution, and reproduction in any medium, provided the original author(s) and source are credited.

                History
                : 14 September 2018
                : 08 October 2018
                Page count
                Figures: 0, Tables: 4, Equations: 0, References: 38, Pages: 8
                Funding
                Funding: None.
                Categories
                Article

                strength training,muscle hypertrophy,training volume,exercise selection,isolation exercise

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