Single-Joint Exercise Results in Higher Hypertrophy of Elbow Flexors Than Multijoint Exercise.

ABSTRACT: Mannarino, P, Matta, T, Lima, J, Simão, R, and Freitas de Salles, B. Single-Joint Exercise Results in Higher Hypertrophy of Elbow Flexors Than Multijoint Exercise. J Strength Cond Res 35(10): 2677-2681, 2021-Recent data suggest that single-joint exercises are unnecessary to maximize the resistance training (RT) results in novice to advanced individuals. However, the present literature is still inconsistent on this topic and controversy arises. The aim of this study was to compare the effects of the unilateral dumbbell row (DR) (multiple-joint) vs. unilateral biceps curl (BC) (single-joint) exercises on strength and elbow flexors muscle thickness (MT). Ten untrained men were assigned to an 8-week RT program for elbow flexors, one arm performing DR and the other performing BC in a within-subject design. After a familiarization, pretraining MT was measured using an ultrasound (US) technique, and strength was tested using 10 repetition maximum (10RM) tests. After pretesting, 8 weeks of RT (4-6 sets, 8-12 repetitions to concentric failure, 2 sessions per week) was performed. Post-testing was conducted in the same order as pretesting 48 and 72 hours after the last session. Single-joint BC exercise resulted in higher hypertrophy of elbow flexors (11.06%) than the DR (5.16%) multijoint exercise after 8 weeks of RT (p = 0.009). The 10RM improvement was higher for DR in DR-trained arm, whereas 10RM for BC was higher in BC-trained arm. The single-joint exercise resulted in higher hypertrophy of the elbow flexors than multijoint exercise after 8 weeks of RT, whereas strength improvements were greater in accordance with specificity of RT exercise. Therefore, in RT prescription for elbow flexors hypertrophy, single-joint exercises such as BC should be emphasized.

ELASTOGRAPHIC ANALYSIS OF THE SUPRASPINATUS TENDON IN DIFFERENT AGE GROUPS.

OBJECTIVE: To compare the mechanical properties of the supraspinatus tendon in different age groups using Supersonic Shearwave Imaging (SSI) elastography. METHODS: We evaluated 38 healthy individuals of both genders, 20 being in the range of 20 to 35 years and 18 being over 60 years. The shear modulus of the supraspinatus tendon was measured by SSI elastography, always on the right side. Means between age groups were compared and statistically analyzed using the Shapiro-Wilk normality test followed by the student's t-test and were established as a statistically significant value of p ≤ 0.05. RESULTS: A statistically significant difference was observed when the mean values of the shear modulus of the supraspinatus tendon of young adults (23.98 ± 9.94 KpA) were compared with those of older adults (17.92 ± 6.17 KpA). CONCLUSION: We found a difference between the means of the shear modulus measured by the SSI elastography, showing a significant decrease of the shear modulus with the chronological age progression. Level of Evidence III, Diagnostic Studies - Investigating a Diagnostic Test.

OBJETIVO: Comparar as propriedades mecânicas do tendão supraespinal em diferentes grupos etários, utilizando a elastografia Supersonic Shearwave Imaging (SSI). MÉTODOS: Foram avaliados 38 indivíduos saudáveis de ambos os sexos, sendo 20 na faixa de 20 a 35 anos e 18 acima dos 60 anos de idade. Foi aferido o módulo de cisalhamento do tendão supraespinal por elastografia SSI, sempre do lado direito. As médias entre os grupos etários foram comparadas e analisadas estatisticamente, sendo utilizado o teste de normalidade Shapiro-Wilk seguido do student t-test e estabelecido como valor de significância estatística um p ≤ 0,05. RESULTADOS: Foi evidenciada diferença estatisticamente significativa quando comparadas as médias do módulo de cisalhamento do tendão supraespinal dos adultos jovens (23,98 ± 9,94 KpA) com a dos idosos (17,92 ± 6,17 KpA). CONCLUSÃO: Houve diferença entre as médias do módulo de cisalhamento medido pela elastografia com SSI, demonstrando diminuição significativa do módulo de cisalhamento com a progressão da idade cronológica. Nível de Evidência III, Estudos diagnósticos - Investigação de um exame para diagnóstico.

The Effect of Exercise Order in Circuit Training on Muscular Strength and Functional Fitness in Older Women.

The purpose of this study was to analyze the effect of different orders of exercises in circuit training on strength and functional fitness in older women over a 12-week period. After 10 repetition maximum (10-RM) and functional fitness baseline testing, thirty older women were randomly assigned into two groups. The exercise order for Group 1 was leg press, wide-grip lat pulldown, knee extension, pec deck fly, plantar flexion and triceps extension; Group 2 performed the same exercises, but in the opposite order: triceps extension, plantar flexion, pec deck fly, knee extension, wide-grip lat pulldown and leg press. Both groups performed the circuit three times with a load that permitted 8 to 10 repetitions per exercise set. Both groups exhibited gains in 10-RM strength and functional fitness test performance (p ≤ 0.05). In Comparing groups, the G1 presented greater strength gains for the wide-grip lat pulldown, while G2 showed higher values for the plantar flexion and triceps extension exercises (p ≤ 0.05). Both circuit exercise orders were effective and could be applied to promote strength and functional fitness gains. However, based on the results for the wide-grip lat pulldown, plantar flexion and triceps extension, it seems that exercise order should be considered when specific muscle weaknesses are a priority, so that these muscles are trained first within a circuit.

An 8-week resistance training protocol is effective in adapting quadriceps but not patellar tendon shear modulus measured by Shear Wave Elastography.

Habitual loading and resistance training (RT) can lead to changes in muscle and tendon morphology as well as in its mechanical properties which can be measured by Shear Wave Elastography (SWE) technique. The objective of this study was to analyze the Vastus Lateralis (VL) and patellar tendon (PT) mechanical properties adaptations to an 8-week RT protocol using SWE. We submitted 15 untrained health young men to an 8-week RT directed for knee extensor mechanism. VL and PT shear modulus (µ) were assessed pre and post intervention with SWE. PT thickness (PTT), VL muscle thickness (VL MT) and knee extension torque (KT) were also measure pre and post intervention to ensure the RT efficiency. Significant increases were observed in VL MT and KT (pre = 2.40 ± 0.40 cm and post = 2.63 ± 0.35 cm, p = 0.0111, and pre = 294.66 ± 73.98 Nm and post = 338.93 ± 76.39 Nm, p = 0.005, respectively). The 8-week RT was also effective in promoting VL µ adaptations (pre = 4.87 ± 1.38 kPa and post = 9.08.12 ± 1.86 kPa, p = 0.0105), but not in significantly affecting PT µ (pre = 78.85 ± 7.37 kPa and post = 66.41 ± 7.25 kPa, p = 0.1287) nor PTT (baseline = 0.364 ± 0.053 cm and post = 0.368 ± 0.046 cm, p = 0.71). The present study showed that an 8-week resistance training protocol was effective in adapting VL µ but not PT µ. Further investigation should be conducted with special attention to longer interventions, to possible PT differential individual responsiveness and to the muscle-tendon resting state tension environment.

Effects of fixed vs. self-suggested rest between sets in upper and lower body exercises performance.

In its last position stand about strength training, the American College of Sports Medicine recommends a rest interval (RI) between sets ranging between 1 and 3 min, varying in accordance with the objective. However, there is no consensus regarding the optimal recovery between sets, and most studies have investigated fixed intervals. Therefore, the aim of this study was to analyse the effects of fixed versus self-suggested RI between sets in lower and upper body exercises performance. Twenty-seven healthy subjects (26 ± 1.5; 75 ± 15 kg; 175 ± 12 cm) were randomly assigned into two groups: G1: lower body exercises and G2: upper body exercises. Squat and leg press 1 repetition maximum (1RM) were tested for the G1 and bench press and biceps curl 1RM for G2. After the 1RM tests, both groups performed three sets to concentric failure with 75% of 1RM in combination with different RIs (2 min or self-suggested) on separate days and the exercises performance was evaluated by the number of repetitions. The results demonstrated no significant differences in the number of repetitions between 2 min and self-suggested RIs that presented similar reductions with the sets progression. It was also shown that the self-suggested RI spent less time recovering than the 2 min RI group on average. This suggests that for individuals with previous experience, the self-suggested RI can be an effective option when using workloads commonly prescribed aiming hypertrophy. Also, the self-suggested RI can reduce the total training session duration, which can be a more time-effective strategy.