Abstract
Background: The present study’s aim was to compare the changes in muscle performance and anthropometric measures in trained women performing RT programs composed only of MJ exercises or programmes that involve the addition of SJ exercises. Methods: Seventeen trained women were randomised to MJ or MJ+SJ. Both groups performed the same MJ exercises following a nonlinear periodisation model for 8 weeks. The only difference was that the MJ+SJ group also performed SJ exercises. The participants were tested for 10 repetition maximum (10 RM), flexed arm circumference, and both biceps and triceps skinfold. Results: Both groups significantly increased 10 RM load for the bench press (12.6% MJ and 9.2% MJ+SJ), triceps (15.6% MJ and 17.9% MJ+SJ), pull down (9.8% MJ and 8.3% MJ+SJ), biceps (14.0% MJ and 13.0% MJ+SJ), leg press (15.2% MJ and 12.8% MJ+SJ) and knee extension (10.2% MJ and 9.1% MJ+SJ). The decreases in triceps (−5.1% MJ and −5.3% MJ+SJ) and biceps (−6.5% MJ and −5.7% MJ+SJ) skinfolds were also significant as were the increases in arm circumference (1.47% MJ and 1.58% MJ+SJ). In all tests there was nothing significantly different between groups. Conclusions: The use of SJ exercises as a complement to a RT programme containing MJ exercises brings no additional benefit to trained women.
Highlights
Resistance training (RT) can bring many benefits to women, such as increases in muscle strength [1]and bone mineral density [2], improvements in maternal health and perinatal outcomes during pregnancy [3], changes in body composition [4] and improvements in health-related outcomes in older age [5]
It is argued that optimisation of results produced from a RT programme are dependent on the manipulation of a number of variables including: Exercise order, rest interval, number of exercise’s performed and exercise selection [6]
Recent studies have reported no differences in muscle size and strength between single joint (SJ) only or MJ only exercises upon upper arm adaptations [7] and there is evidence that the addition of SJ exercises to a MJ exercise RT programme does not increase the gains in muscle size and strength in untrained [8] or trained men [9]
Summary
Resistance training (RT) can bring many benefits to women, such as increases in muscle strength [1]and bone mineral density [2], improvements in maternal health and perinatal outcomes during pregnancy [3], changes in body composition [4] and improvements in health-related outcomes in older age [5]. RT exercises are often selected based on the muscles involved in the movement and it is usually believed that some exercises offer greater potential to develop a given muscle group compared with others [6]. Recent studies have reported no differences in muscle size and strength between SJ only or MJ only exercises upon upper arm adaptations [7] and there is evidence that the addition of SJ exercises to a MJ exercise RT programme does not increase the gains in muscle size and strength in untrained [8] or trained men [9]. The present study’s aim was to compare the changes in muscle performance and anthropometric measures in trained women performing RT programs composed only of MJ exercises or programmes that involve the addition of SJ exercises. Methods: Seventeen trained women were randomised to MJ or MJ+SJ Both groups performed the same MJ exercises following a nonlinear periodisation model for 8 weeks. The decreases in triceps (−5.1% MJ and −5.3% MJ+SJ)
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