30 Seconds SummaryAre Single-Joint Exercises Overrated?
- Single-joint (SJ) exercises, compared to multi-joint (MJ) exercises, often appear redundant, but can still be beneficial for targeting specific muscle hypertrophy, especially in secondary muscles.
- Recent research, including a meta-analysis by Rosa and colleagues, suggests minimal difference in hypertrophy between SJ and MJ exercises across seven studies.
- Studies largely involved untrained participants and focused on upper body muscles, particularly biceps and/or triceps, which may limit the applicability of findings to trained individuals or other muscles.
- SJ exercises might offer more precise hypertrophy benefits for specific muscle regions or biarticular muscles that aren't as effectively targeted by MJ exercises.
- Single-head measurements within muscle groups, such as those seen in a study by Brandão et al., indicate that SJ exercises may stimulate certain portions of muscles more effectively than MJ ones.
- SJ exercises are advantageous for focusing on specific muscles without the fatigue associated with MJ exercises, making them essential for detailed hypertrophy goals and fatigue management.
- Practically, incorporating a variety of SJ and MJ exercises in a training program can maximize overall hypertrophy and account for individual muscle responses to different exercise types.
Data Driven Strength
Josh Pelland
